Practice yoga every day, find a good helper of yoga, plow pose, a simple inverted three-dimensional pose, which is very suitable to be placed behind the asana practice, before the body jerking pose.
Some novices will mistake the plow type “plow” for the “pear” of Yali, resulting in failure to grasp the core of asana.
The core of the plow is very straightforward, just as its Sanskrit is halasana.
Hala is the wooden plow of cultivated land.
When we make the plow, we should be as stable and solid as the agricultural tools of cultivated land– Benefits of plow – ▽ plow can make the brain particularly calm, stimulate the abdomen and thyroid gland, fully extend the shoulders and spine, improve headache, back pain and other problems, and effectively relieve the pressure and fatigue of the day.
Does it sound a bit like the benefits of “shoulder handstand”? Of course, because the plow could have been an excessive pose for shoulder handstand.
Novices, or people with high blood pressure, can’t enter the shoulder handstand at once, which will cause harm to the body.
They can warm up and adjust through the plow, and then enter the shoulder handstand when the body allows.
From a more professional point of view, most Yoga asanas emphasize physical coordination, and plow asanas are no exception.
They can exercise the spinal muscles, the muscles under the neck occipital bone and the adductor muscles near the thigh at the same time.
Long term and correct practice of plowing will strengthen the control of these muscles.
After retracting and releasing freely, the body will relax.
The last is the help of plow to the joint.
When practicing plow, the shoulder joint has experienced the process from external rotation to expansion, and the corresponding muscles will also contract and extend.
For example, the external rotation muscle group is contracting, and the internal rotation muscle group is extending.
Therefore, small partners with shoulder buckle problems can adjust their posture through plow to become taller and more fit– Correct plow practice – ▽ the first step in real plow practice is supine.
This requires the practitioner to keep his legs vertical to the ground and keep breathing for several times.
If he feels that his legs shake, his abdominal muscles are stiff or his waist is too high from the ground, it means that the foundation is not firm.
It is best to suspend the plow practice or ask for assistance from AIDS.
After the body is stable, exhale, close the abdomen, let the pelvis plough, roll the spine behind you one by one, and finally the toes fall gently on the ground behind the head.
Keep your legs straight and your sitting bones look for the ceiling to find the feeling of spinal extension.
Finally, hold for a period of time and control your breathing.
If you are short of breath, you can put your feet on steps, walls or chairs to reduce the difficulty– Tips for practicing plow style ▽ 1.
In modern yoga, it is not necessary to land your feet.
If you don’t breathe smoothly or the extension of the back of your legs is not strong, it is also possible to let your feet hang in the air.
2.
If the cervical spine is always uncomfortable, you can put the blanket under your shoulder.
3.
As mentioned above, when breathing is not smooth, you can put your feet on the chair to reduce the difficulty and step by step.
However, this seemingly simple pose has many potential safety hazards.
If you do it wrong, it will have the opposite effect on the practice– Wrong plow – ▽ 01 Both legs and feet failed to start 02 Low back collapse and weakness 03 The wrong demonstration in the figure above with the elbow open will squeeze people into the abdomen and chest.
It will not only not relax, but also bring pressure to the body.
Another common mistake is to turn your head to one side, especially for beginners.
They will turn their head to see what the students next to them do.
This puts great pressure on the neck.
As shown in the figure above, the head is not straightened– Correct plow type – ▽ a correct plow type, the body is not collapsed, is stable and powerful, and is extended.
✦ Start with both legs and feet, do not move the neck, retract the navel, align the hips with the shoulders, extend and lengthen the back, and align the elbows with the shoulders.
If you can’t do plow, use the following simple version instead: ✦ Lie on your back, just straighten your legs up and close together.
In addition, the plow entry mode is very important: ✦ First lie on your back, breathe smoothly, then inhale, press your hands down, lift your legs, lift your legs up and back, extend your back, and put your feet on the ground.
In the plough style, you can slow down your body and mind, and the inverted three-dimensional style also makes your face more shiny.
But it is not suitable for physiological exercise.
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