In the yoga class or when you practice with the video, the yoga teacher sends out the password, and then you make body movements according to these passwords to complete the pose
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Although the yoga teacher’s password is required to be easy to understand and operate, many beginners can’t figure out what the password means? Or you can hear some passwords almost every day, but you have never studied carefully
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What do these passwords mean? Even some little friends think these passwords are really strange and confusing
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Today, I’d like to talk about two common Yoga passwords
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1
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The sentence “patella lift up patella lift up” is also contacted more in yoga practice
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But what does it mean to lift the patella and how? First, let’s take a brief look at the patella
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The quadriceps femoris tendon in the front of the thigh passes through the knee and attaches downward to the calf bone
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When this tendon passes through the knee, a small sesamoid bone grows directly above the knee
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This small sesamoid bone is the patella
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We usually call it the kneecap
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The most prominent bone on the front of the knee joint is the patella
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In other words, the patella is wrapped by the quadriceps tendon and suspended in front of the knee joint, like a pulley
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Combined with the structure and position of the upper patella, let’s see that “patella lifting” is actually tightening the front thigh muscles upward
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So the next time you hear the patella lift up again, focus on the front of the thigh and tighten the front of the thigh upward
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2
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Rolling tailbone “rolling tailbone” is more common in yoga password
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It’s so common that I almost ignore it, including myself
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I never thought that the problem of “rolling tailbone” needs to be brought out to tell you
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Until someone asked me what “rolling tailbone” meant? How should I feel the need to tell you? Similarly, first let’s get to know the tailbone
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The tailbone below is a part of the spine
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It grows at the bottom of the spine like a small tail, so the tailbone is also called tail bone
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Then why roll the tailbone? Looking at this picture of the tailbone, we can imagine that if the tailbone is rolled slightly inward, it is equivalent to an extension of the spine from below the spine, increasing the lumbar space and reducing the lumbar compression
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On the contrary, if the tailbone is tilted a little, the hips will be tilted up, which is equivalent to what we usually say that the hips are tilted forward while the waist compresses the lumbar spine
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At the same time, rolling the coccyx can also help us tighten the pelvic floor muscles
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Therefore, “rolling the tailbone” is an effective measure to release the space of the lumbar spine, prevent the waist from being squeezed, prevent the pelvis from leaning forward and straighten the pelvis
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Therefore, special emphasis will be placed on “rolling the tailbone” in the actions of straightening the spine, bending back and practicing the core
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Knowing the importance of rolling the tailbone, let’s see how to roll it again? 1
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Wrong approach: push your hips forward
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Let’s look at the picture above
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Many people make their pelvis and push their hips forward, which is equivalent to translating their hips forward
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As a result, the front thigh went out, the groin went out, and the pubis pushed out
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2
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The right thing to do: roll the tailbone forward, upward and inward along his original arc
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Everybody pay attention to the word “volume”
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It’s really special
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3
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Find the feeling of rolling the tailbone in the bridge
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If you are not sure whether you are doing it right or not, you can go to the bridge to experience lying on your back on the cushion, bending your knees and stepping on the ground
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Inhale to lift your hips off the ground, and exhale to fall
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When your hips leave the ground, you will actively roll your tailbone
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You can focus on the position of your tailbone to feel the subtle changes in and around your tailbone, such as pelvic floor muscle, hips and pubis
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Pay attention to the action range
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Just lift your hips away from the interface
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You can also put one hand on your tailbone to feel the change
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4
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The application of rolling tailbone in asana
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Lying hero many people can’t do this pose or just lie down, but their waist is uncomfortable
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You can try to roll the tailbone before lying down, then keep the state of rolling the tailbone, and then lie down
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You will find that the waist is much easier immediately
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This is because the space created by rolling the tailbone for the lumbar spine reduces the compression of the lumbar spine
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What else do you think you don’t know? Welcome to leave a message below..
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