On the way of yoga, we either pay attention to the arm support posture on the way of yoga, which has high requirements for the overall quality of the body.
It takes strength, patience and courage to put weight and confidence in your hands and then lift your body.
Arm support posture strengthens the arms, shoulders, wrists and core strength.
At the same time, it is also interesting.
It gives us confidence and observes our progress.
In moving towards this goal, all aspects of the body have been strengthened.
Therefore, the arm support posture is worth trying.
However, they do need steady practice and some warm-up preparations.
Before practicing arm support, make sure you know the following 4 points: 1.
Watch your wrist.
When we start practicing arm support posture, the wrist needs to bear a lot of pressure.
The wrist is made up of many small bones, which are fragile, especially when the weight is put on it without proper warm-up.
Wrist pain is common in yoga practice.
According to the degree of injury, the recovery time is different, and some even take several years.
So don’t hurt your wrist.
First stretch and move the wrist, such as downward dog pose, four column support, inclined plate and wrist rotation, stretching practice.
2.
Keep aware of the shoulders and shoulder blades.
The shoulder joint is one of the most flexible joints in the body, so it is also very fragile.
There are a group of muscles around the shoulder joint.
Pay attention to these muscles when doing arm support posture.
If these muscles are uncoordinated and unbalanced, the shoulders are easy to be out of position, and the weight will come to the hands, resulting in injury.
For example, we can strengthen the strength of the shoulder through the inclined plate.
The shoulder goes back and down and slowly changes to the four column support.
3.
Strengthen the arm strength.
When we begin to practice arm support, we need arm strength to lift ourselves.
Every yoga pose requires.
If you can’t prepare comfortably and stably, don’t make a more advanced version.
For example, before doing a headstand, you should be able to maintain a comfortable 5-10 breaths in dolphin style.
Inclined plate and dolphin style build up the strength of the upper body to prepare for head handstand.
4.
Establish a stable core of core strength to make all postures simple, as well as arm support postures.
A lot of stability comes from the core.
If the core is weak, other parts of the body will compensate, resulting in misalignment or uneven weight distribution.
You can build the core by boat, half boat, inclined plate and side plate.
Start with a simple arm support pose.
Try a simpler arm support pose, such as tolasana and bakasana.
1 tolasana allows you to get used to putting weight on your hand.
Before doing the balance pose, dish the lotus first.
Put your hands on the ground or two bricks.
Wang Xiaoai lowers his arm and feels the weight.
When lifting, try to lift the weight up with your knees close to your chest and away from your wrists.
Keep the time you can keep, then come down and have a rest, and then repeat.
If you can’t dish the lotus, you can cross your legs.
2.
Crow style, start with a deep squat and put your hands on the ground.
The foot can step on the Yoga brick to activate leg strength.
Bow your back, activate your back muscles, lift your toes, put your knees behind your big arms and look ahead.
Don’t look at the following, it will be more difficult to balance.
Finally, I remind you to practice step by step according to your own situation, hoping to bring a little surprise to your practice.
It is said that the world will be different after holding up…
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