Many years of experience tells you that as long as the method is right, yoga Xiaobai can also practice wheel.
Yoga wheel is only a basic action, which is not difficult at all.
If the method is right, beginners can also complete it easily.
In the eyes of many yoga beginners, yoga wheel seems to be a distant and difficult action, especially for some people with rigid body.
But I want to tell you that the basic wheel is only a basic asana in yoga asana.
In Iyengar’s light of yoga, the difficulty coefficient of the basic wheel is only 7.
What is the concept of a difficulty factor of 7? I’ll give you a few examples and compare them.
You’ll know why I said wheeled is just a basic action.
In this book, the difficulty coefficient of triangular torsion is 5; The difficulty coefficient of sitting and standing forward bending is 6; The difficulty coefficient of the monkey haruman is 36.
Knowing that the Yoga wheel is only a basic asana, which eliminates the fear of difficulties in thought, let me tell you with years of experience how to practice the wheel step by step.
Let’s first understand the wheel pose: practice method: lie on your back on the cushion, with your feet as wide as your pelvis, bend your knees, and your feet close to your hips.
Bend your elbows with palms facing down over your shoulders and fingertips facing forward.
Exhale, step on the ground, push your palms on the ground, lift your torso up and keep your head against the ground.
Stop breathing for one group.
When exhaling again, straighten your arms, lift your body off the ground, enter the wheel pose, keep breathing for 5 ~ 8 groups in the wheel pose, exhale again, bend your knees and elbows, and fall back to the ground.
This is a complete method of wheel practice, which is also the most basic one.
In yoga time, it is also called the first form of wheel.
Later complete wheel and single leg wheel are completed on the basis of the first form of wheel.
Now let’s take a look at the key points of unlocking the wheel.
Whether it’s basic asana or difficult asana, as long as the method is right and the practice is gradual, it’s not difficult.
Time will prove everything.
1.
Elbow extension: after observing the videos of my previous practice of wheel pose and the practice of many members, I found that elbow extension is the first mistake most people make when practicing wheel pose.
When practicing wheel pose, first lift your body with your palm and let your head fall, but many people expand their elbows while lifting their body, which will lead to the unloading of the strength of your arms and the whole shoulder.
As a result, you will find that your body is very heavy and your palm can’t work hard.
Solution: A.
fix it on the big arm with an extension belt to prevent the elbow from expanding outward.
This is a very simple and effective method.
You can do it yourself, but after fixing your arms with an extension belt, many people will find it difficult to get up before.
This is because although you started the wheel pose at the beginning, your strength details are actually wrong.
It is suggested that this kind of people should use the extension belt to correct their posture details.
In addition, in the hand support pose, habitual elbow expansion can lead to shoulder pain.
b.
Usually practice shoulder opening.
In fact, the requirements of wheeled posture for physical flexibility are greater than those of strength, especially the flexibility of shoulder and hip joints.
2.
Both feet and legs can’t use force, and the center of gravity of the body moves forward.
It’s very similar to the outward expansion of both hands’ elbows above.
When you are in the process of wheel lifting, you will feel that your legs seem to be completely out of force, just like being out of control without awareness.
The center of gravity of the whole body runs forward and presses on your hands and neck.
In this case, coupled with the expansion of the elbow, the strength of the arm and shoulder can not be used, and the result can be imagined.
Solution: A.
add a yoga brick between your knees.
This is as simple, direct and effective as tying an extension band.
It can help find the awareness of both legs and activate the inner thigh muscles at the same time.
Help the thigh bone rotate inward to release the space of the polar iliac joint and lumbar spine.
b.
In this group of breathing with the top of the head touching the ground, first find the awareness of both feet and legs.
During this stay, you can keep several more groups of breathing.
In the process of keeping, keep your arms and shoulders unchanged, step your feet down, lift your thighs up, and do it several times with breathing.
The last time, keep the awareness of your legs and feet, straighten your arms and enter the wheel pose.
After entering the wheel pose, keep stepping on your feet downward and lifting your thighs upward.
At the same time, it also helps to pull the center of gravity back to its original position and reduce the pressure on your arms.
c.
Practice more hip joint stretching ability and strengthen the stretching ability of front thigh and iliopsoas muscle.
Wheel is a backward bending movement, and the insufficient extension ability of hip joint directly limits the completion of wheel.
3.
Pushing the brain cavity is very important.
Many people only know to push the body upward when starting the wheel pose, but ignore pushing the chest forward.
Pushing the chest forward can extend the whole spine, avoid extrusion, and adjust the center of gravity of the body.
You can push your chest forward and lift your thighs up.
It’s a group of opposing forces.
4.
Roll the tailbone and lift the pubis; This is the common point of all backward bending postures, so that the spine can be extended and there is enough space for the lumbar spine.
Finally, I would like to remind you that when you exit the asana, you should still bend your elbows and land on the top of your head, and then fall back on the cushion.
Return the same way.
Pay attention to maintaining the balance of your spine.
Don’t fall first on one side, or even follow on the other side.
Try step by step.
As long as the method is correct, the wheel is not difficult at all.
Yoga Xiaobai can also practice the wheel!..
