In daily yoga practice, many yoga practitioners may not know whether their yoga asanas are standardized or not, and some practitioners may know their problems, but they do not know how to correct and improve…
So today’s article shares the right and wrong comparative examples of 14 common Yoga asanas that are very easy to make mistakes, You can check whether your yoga pose is right…
Especially for beginners! 01 common problems of right angle sitting posture: relax your feet, weak soles, relax your abdomen, collapse your waist and arch your back.
Correct practice: force your heels, establish basic strength, start core strength, and straighten your back.
02 common problems of flat type: weak abdomen, too tight lumbar spine, unstable basic support, shrugging shoulders on both sides.
Correct practice: start abdominal strength, slow down lumbar pressure, palm under your shoulders, Keep the shoulder support stable 03 common problems of dog pose: the range of back bending is too deep, the lumbar spine is painful, and the center of gravity is concentrated on the wrists of both hands.
Correct practice: tighten the abdomen, control the range of back bending, keep the abdomen lifted up, and relax the hip muscles.
04 common problems of bow pose: the knees abduct to both sides, the abdominal wall is weak, and the neck is too deep.
Correct practice: keep the strength of thigh adductor, tighten the abdomen, Slightly retract the lower jaw 05 common problems in the starting style: the center of gravity is too low, the knee joint is stressed, the ribs turn outward, and the core is unstable.
Correct practice: keep the hip slightly higher than the knee joint, exhale to control the recovery of ribs, and force the abdomen.
Common problems: the pelvis is skewed, the foundation is unstable, and the back center of gravity leans forward.
Correct practice: push the rear hip forward, stabilize the pelvis, and control the abdominal strength, Straighten the spine upward 07 common problems of anti soldiers: weak thighs, high center of gravity, skewed pelvis, torsion of spine correct practice: hips are slightly higher than knees, thighs tighten, pelvis straighten, spine and pelvis are in the same direction 08 low bow lunge common problems: excessive force on the rear knee joint, low bone basin, knees far from toes correct practice: naturally relax the foot surface, Stick firmly to the ground, lower leg perpendicular to the ground, hip sinking stably 09 hip bridge common problems: feet abduction, too much space between two knees, lumbar compression and pain.
Correct practice: thigh adductor force, hips effectively adjust the width of knee joint and hip joint, 10 standing posture forward flexion common problems: no hip flexion, arch back does not relax, feet are too close, Correct practice of knee joint hyperextension: fold the hip joint, extend the back space, naturally slightly bend the knees, relax the lumbar spine 11 common problems of dog pose: ten fingers close together, the wrist is pressed, the big arm rotates inward, and both sides shrug correct practice: the ten fingers are greatly opened, the tiger mouth is strongly pushed to keep the strength of the shoulder stable and push it towards the pelvis 12 common problems of four column pose: weakness in front of the abdomen, hip bending and knee bending, Correct method of back sinking: use breathing to control the abdomen to stabilize the force, start the core, stabilize the shoulder blades, and look at the ground.
13 hands support the handstand.
Common problems: look at the fingertips, the pressure on the back of the neck is too large, the knees and feet are abducted, and the center of gravity is unstable.
Correct method: look at the palm root, slow down the pressure on the neck, bend the knees and stretch the feet, and control the force of the core.
14 half moon common problems: weakness of the left foot, The center of gravity tilts forward, the hip joint is unstable, and the correct way to twist and sink: maintain the strength of the left foot, adjust the rotation and lifting of the pelvis with the left arm perpendicular to the ground, and stabilize the core yoga.
It’s better to practice more than right.
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