Stamp the blue words on it and pay attention to us! I often hear the teacher’s emphasis on maintaining the neutral position of the pelvis in yoga class.
The word pelvis should be the most heard word in yoga class! There is another situation that we should also listen to a lot, that is, rotating the pelvis.
What poses do you practice that require the pelvis to rotate? The answer is forward flexion! Many sisters bow their backs when doing forward bending postures, that is, the position of the lumbar spine is arched.
It is especially common in sitting and standing forward bending or standing forward bending postures! The arched back is actually the pelvis.
It’s useless to participate in work! Today, let’s talk about rotating the pelvis! 1、 Why is it so important to rotate the pelvis in yoga practice? When practicing forward flexion, the pelvis needs to rotate forward to extend the back and protect the lumbar spine.
On the basis of the pelvis participating in the rotation, the muscles behind the thighs can be further stretched to make the posture deeper! If the pelvis cannot rotate forward, it will cause excessive compression of the lumbar spine.
At this time, if it continues to exert force, it will affect the physiological curvature of the spine.
Over time, it will lead to lumbar pain and yoga injury! 2、 Why is it difficult for the pelvis to rotate forward? The pelvis is an important hinge connecting the upper part of the human body with the lumbar spine and the lower part with the thigh and femur.
If the iliopsoas muscle is stiff and weak, it will affect the forward rotation of the pelvis and limit the forward flexion posture! In addition, tension in any part of the thoracolumbar fascia, lower abdomen, gluteal muscle, posterior femoral muscle and front thigh connected with the pelvis will affect the forward rotation of the pelvis.
3、 What poses can you practice to find the feeling of pelvic rotation? 1.
Cat cow pose is practiced in almost every yoga class, but there are still many people who don’t pay attention to the details.
First of all, inhale, the sciatic bone should feel exhalation backward and upward, roll the tailbone to drive the sciatic bone downward, retract the abdomen, arch the upper back upward, and feel the movement of the pelvis with your heart.
If you can’t do it once, you can do it twice.
If you don’t feel it twice, repeat the practice.
2.
The standard downward dog pose should be as shown in the figure above, with the body in an inverted V shape, but often many beginners will make it into a “U” shape, It’s because the pelvis doesn’t rotate.
Pay attention to pushing the thigh roots backward and upward, pushing both feet and hands downward to keep the spine extended, and feel the extension of the back of the thigh.
If you still can’t find a small skill to rotate the pelvis, tell them a little skill and try to bend some knee tips: Xiaobian believes that when practicing yoga, don’t be eager to reach a certain degree.
The more anxious you are, the worse you can’t do it.
On the contrary, try to calm down, Let the breath cooperate with the body to relax! After you’ve read it, you can watch it before you go 👍。.
