On the way of yoga, you should pay attention to the double Dove pose.
The double Dove pose requires external rotation of the thigh, which is very simple for some people, but at the same time, the pose of internal rotation of the thigh is more difficult for them, such as hero sitting – it requires internal rotation of the thigh.
What are the advantages of double Dove? Before teaching students the skills of double Dove, we should know why to practice double Dove.
The dove can stretch the groin, the outside of the hip (and the lower back, if you fold forward).
When you’re running or sedentary, it’s important to stretch the outside of your hips.
How to do the traditional double pigeon pose? Sit and stand first.
Open your legs and hook your feet back, just like the angle pose.
If your back is arched, sit on a brick and bend your left knee, the left lower leg is roughly parallel to the front cushion, keep your feet hooked back, bend your right knee, put the right lower leg above the left lower leg, and align the knee cover and ankle respectively.
Even if this will raise the right knee, there is no problem.
Ideally, The right ankle will be lifted slightly upward away from the left knee, so that the ankle will not squeeze and keep the back extended.
Hold the ankle with both hands to help the foot hook back and keep breathing for several times, or even longer (1-3 minutes).
Change sides and go deeper.
If the right knee (upper knee) is not uncomfortable, try the deep pose: support the ground with the right hand and focus on the right side, At this time, the left hip will be raised, the left hand will grasp the inner side of the left thigh, turn the muscle outward, that is, let the left thigh bone rotate outward more, keep this external rotation, slowly put it down, and continue to do the double pigeon pose.
However, for most people, the simple variant is more practical.
What if you can’t do the double Dove? 1 sitting and standing “number 4” from sitting on the mountain, straighten your legs, bend your knees, step on the ground, put your left ankle above your right knee, put your feet back on the ground, open your fingertips towards the front chest, straighten your spine, and try to keep your left knee away from the chest to find the ground in front.
2 from sitting on the mountain, straighten your legs and bend your left knee back, Put the left ankle near the knee of the right thigh, hook the foot back, gently press the left knee down with the left hand, and grasp the right foot palm with the right hand.
Pay special attention here.
The lower straight leg should not exceed the extension, the lower heel should push down to the ground, and the thigh muscles should lift up.
3 bricks are placed in front, which is very similar to the double Dove style, but the upper foot is placed on the brick, the brick is placed in front of the lower knee, and the hands are supported on the side of the body, It is believed that it is very difficult for many students to do the double Dove pose, especially when they maintain it for 5 minutes or more in the yin yoga class.
Only those who have experienced the pain understand it.
However, don’t be frightened by this pose.
A simple variant is a good choice- Message Award- Welcome to leave a message.
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