How can yoga beginners make downward dog pose more perfect? (with solutions and detailed steps) down dog and mountain pose are considered to be one of the two postures to test the foundation of yoga.
There was a detailed introduction to the roller coaster before.
Today, let’s talk about the dog style.
In fact, we have also introduced a lot of downward dog pose.
For example, about the direction of force in downward dog pose, how to do without pressing shoulders, arching back and collapsing waist, and how to determine the distance between hands and feet suitable for yourself.
There are many details on how to make the downward dog pose more perfect.
Today, I just want to say one thing: what about the arch of the lower back? First look at the picture and observe the state of the lower back arch in downward dog pose and a series of chain reactions caused by the lower back arch.
The correct downward dog body in the figure below is an inverted V shape.
Its apex should be the seat of the hip sitting bone, that is, the position where our hips contact the ground in the sitting position.
Look at the lower line on the right side of the picture.
However, the downward dog pose with arched back will arch up at the place where the lumbosacral is connected.
Visually, the arc of the lumbosacral becomes the highest point of the body.
Look at the line on the right.
Downward dog pose is a forward flexion.
In downward dog pose, the arch of the lower back is equivalent to the compensation of the lumbar spine in forward flexion and the backward inclination of the pelvis in sitting position.
Solution: 1.
In downward dog pose, the extension of the back is greater than that of the back of the leg.
First extend the back and then the back of the leg.
In our consistent impression, the downward dog pose is the pose of stretching the back of our legs.
When we talk about how to stretch the back of our legs, we often include the downward dog pose.
There’s nothing wrong with that, but it’s only theoretical.
In practice, if the back of the leg is tight, you try to stretch the back of the leg with downward dog posture, and it is basically impossible to improve the flexibility of the back of the leg.
Let’s analyze the reason.
In downward dog pose, “upper back, lower back, hips, thighs and lower legs” means that the whole back of the body is involved in extension and stretching.
Only when the whole back of the body is fully extended and the flexibility of these parts is equal, can a perfect downward dog pose be completed.
Let’s see what happens if the back of the leg is particularly tight.
The pelvis is a link between the preceding and the following.
It is connected to the lumbar spine above and the hip joint below and the lower limbs.
After entering the lower dog, if the back of the leg is particularly tight, the pelvis will be pulled back, so that the pelvis can not complete the forward tilt; But to be in downward dog V, the pelvis must lean forward; At this time, the whole back side is the most flexible, closest to the pelvis and has the greatest impact on the pelvis.
The lumbar spine will stand up and arch up to offset the force of the back side of the leg to pull the pelvis back, so that the body can complete the downward dog pose.
The lower back is arched up.
If you can see this passage, I can give you an analogy, and you will understand.
When I was a child, I blew the balloon.
At the beginning, the balloon became larger.
However, if the balloon appeared in a particularly thin place, the thin place was first expanded and continued to blow.
Before the thick place was expanded, the thin place was likely to explode.
The lumbar spine is particularly thin.
2.
With the aid of assistive devices, the spine is extended in half down dog pose.
Use a chair or wall rope to fully extend the back.
Personally, I prefer to use the wall rope, because strong God has an antagonistic force here, which will help the back get more extension.
3.
The flexibility of the back side of the chair needs to be adjusted less to strengthen the flexibility of the other legs.
With the help of the supine leg lift with the extension belt, I think it is one of the best ways to stretch the back of the leg.
The pelvis and back are completely sunk to the cushion, which means that the weakest part is fixed, does not participate in the extension movement, and only the back of the leg participates in the movement.
When the flexibility of the back of the leg is not enough, when doing the downward dog pose, bend the knee honestly to practice, and first ensure the extension of the back.
4.
First extend, keep the extension and try to straighten the knee.
With practice, how can you judge that you can straighten your knees in downward dog pose? Enter the downward dog pose with bent knees.
First, maximize the extension of the back and bring the sciatic bone to the top.
Fix the spine, especially where the lumbosacral arch is easy, fix the pelvis, and then try to straighten the knee and heel to the ground.
In this process, focus on the pelvis and lumbosacral, feel the foot falling, and stay when the lumbosacral pelvis also tends to fall! To sum up: 2.
To make a perfect and complete downward dog pose, the premise must be after the back of the leg is fully extended.
Before that, the main purpose of downward dog pose was to extend the back.
1.
For beginners, it is not a wise choice to use downward dog pose to increase the flexibility of the back of the leg.
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