Houpu Yoga academy points blue words to pay attention to some common mistakes that beginners of “Houpu Yoga academy” make in asana practice! If you don’t pay attention to these details, it will affect the health of body bones in the long run…
The following are some details that need to be paid attention to in common yoga poses [cartoon illustration Oh ~] 01 ｜ inclined plate.
The so-called inclined plate is that the body is in a straight line and supported on the ground in the form of inclined line.
People who have attended the Sun Worship class should know that this is the most detailed place to pay attention to in yoga, but the mistakes we always make are still concentrated on the collapse of the waist.
The key to this action is to tighten the muscles of legs, hips and abdomen.
Generally, if the muscles of abdomen are tightened, there will be no problem of waist collapse! The shoulder is uneven, because the hand is not strong enough, the palm presses the ground hard, pushes up the ribs and retracts the shoulder blades.
02 ｜ the so-called right angle is that the body is at a right angle to the legs, the back is parallel to the ground, and the arms extend straight forward.
In this action, the abdomen is also recovered, and the center of gravity is moved forward.
The heels have the feeling of slightly lifting up, so that the legs are perpendicular to the ground.
You can also directly lift up some to prevent the hips from pouting back.
03 ｜ what should be paid attention to in this pose is that the knees do not exceed the toes, and the hind legs touch the ground with the front of the knees.
If the knee exceeds the toe, it will cause too much pressure on the knee and damage the knee in the long run.
~04 Cobra pose, many people shrug when doing this pose!!! It’s not just this posture that needs attention.
In fact, in the whole yoga practice, the shoulders need to be opened.
Expand the chest and relax the shoulders.
Otherwise, after a class, the shoulders and the bevel will be very painful and uncomfortable.
Yo ~ 05 ｜ cat pose, the thighs and legs are perpendicular to the ground.
Whether you bow your back up or collapse your waist down, don’t move the positions of legs and arms.
06 ｜ abdominal exercises during abdominal exercises, due to insufficient abdominal strength, many people will unconsciously raise their back waist, or even arch their back, and use the strength of their waist and back to lift their legs up.
In the early stage of practice, such a situation is allowed, but slowly you should consciously press down your back waist and slowly let yourself completely use the strength of your abdomen to control your legs.
07 ｜ side triangle extension this posture requires our whole body to be in a plane perpendicular to the ground.
If the body leans forward, it means that our leg ligaments and hip ligaments are not flexible enough, resulting in no way for the body to lean down.
When we do this pose, we must tilt the body to one side on the premise of ensuring that the body is on a plane, and do not blindly pursue the body downward and make the pose out of shape! 08 ｜ the first step in this pose is to tighten the muscles of the legs and hips.
All recline movements need to tighten the legs and hips, otherwise it will cause too much pressure on the posterior lumbar spine.
All our exercises are to practice muscles and ligaments, not bones! Please remember! The legs and hips are tightened, and the whole body is forward, rather than supporting the body by the strength of the arm.
09 ｜ peak pose this pose is very helpful for stretching the posterior ligaments of the legs and expanding the shoulders and back.
Keep your knees straight when you press your heels down.
When pressing down the shoulders, be sure to straighten your arms, and your elbows cannot be bent.
Otherwise, your arms will not use the right force, and you may slip, causing your head to suddenly touch the ground and twisting your neck.
10 ｜ waist twist this position needs attention.
Stand up straight with your back, tighten your abdomen, lean forward against your thighs, and don’t tilt your back too much.
11 ｜ when the tiger leg is lifted backward, the hip can’t turn up together, otherwise it won’t have the effect of exercise.
12 ｜ there are three points to pay attention to in this posture: ① the instep should be straightened and not skewed; ② the shoulders should be flat and parallel to the ground; ③ the thigh muscles should be tightened and the knees should be straight.
Source: Yoga Fitness ｜ health information ｜ long press fingerprint identification and pay attention to the wechat platform of “Houpu Yoga academy”..