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Online Yoga downward dog pose is a basic pose, but it’s not easy to do well.
It’s easy to squeeze your shoulders.
The correct downward dog pose should make the arm and the outside of the ribs in a straight line and feel as a whole.
At this time, there is no pressure on the shoulders.
To achieve zero shoulder compression, we should do the following three points: 1.
Rotate the big arm outward and expand the shoulder blade ✦ Turn the big arm outward and spread the shoulder blades to both sides.
At this time, there is space on both sides of the neck.
✦ Let’s lift the left arm up to feel it.
When the arm is lifted up, the big arm will have the tendency of internal rotation.
✦ we need to turn the big arm outward and keep the inside of the arm away from the ear.
✦ For beginners or students with stiff shoulders, it is difficult to find students with external rotation of the big arm.
You can temporarily put your fingers to the front side.
two Compact the ground on the inner side of the palm ✦ after the outer rotation of the arm, compact the inner side of the palm down, otherwise it will squeeze to the outside of the wrist, causing pain.
✦ because when the big arm rotates outward, if you do not consciously control the small arm, the small arm will also rotate outward, which will cause the palm to turn outward.
✦ We need to keep the outer rotation of the upper arm, press the inner side of the palm down and let the lower arm rotate inward.
✦ try to use your right hand to stabilize the external rotation of your left arm, and then turn your palm inside and outside freely.
3 scapula extension ✦ the last step is to extend the scapula.
At this time, bandha (Banda, bandha), perineal bandha and abdominal bandha need to be activated to extend the sciatic bone backward, and the anterior saw muscle needs to be activated.
✦ pressing down the shoulder will also give people the illusion of extending the upper body.
Remember to lift the small arms and armpits away from the ground.
Finally, summarize these three points: external rotation of the big arm, pressing down on the inside of the palm and extension of the shoulder blade.
Only by doing these points can we find stability, extension and comfort in the downward dog pose.
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