Click “Ashtanga Yoga road” above to subscribe! Sometimes, we will have disputes about the passwords used by some teachers in class; In fact, the password itself is not a problem, the problem is what kind of result you want to achieve with the password; The complication is that the body of the practitioner and the student is completely different, so the results you want to achieve vary from person to person.
Today, I cook a pot of chestnuts to see if I can make this truth clear: “for people who bend forward with an exaggerated curve of the lumbar spine, the action triggered by the command of” retracting the tailbone “can make the spine return to a natural position more or less; At the same time, it can also help the abdomen tighten better.
The feeling of coming down like this is that the waist is stretched a little, especially for people whose lumbar spine naturally bends forward, because their waist is in a relatively compressed state.
In fact, the feeling of “retracting the tailbone” is like pulling the tailbone towards the heel.
But this password is not particularly suitable for those whose lumbar spine is relatively straight and whose abdomen is naturally relatively adductive; Because at this time, it is possible that the natural arc of the lumbar spine is completely gone, and the lumbar spine becomes as straight as a stick.
This is the opposite of the extreme, which also makes the spine lose the state of alignment.
Now I use pictures to illustrate that you can see what happens physically in the different situations I mentioned earlier; The following situation is the exaggeration of lumbar curvature.
The command of “retracting the tailbone” can help bring the lumbar spine back to the neutral position.
The following situation is just the opposite.
At this time, the lumbar spine itself is too straight.
In fact, it is necessary to make her tailbone point to the back wall rather than “retract”, so that the lumbar spine can bend a little more to return the belt to the middle position.
The following situation is just right.
There is no need to adjust it.
At this time, any instructions about the coccyx will interfere with her, and it may make her lumbar spine lose its neutral position.
“Push the meat on the buttocks to both sides.
For a person with a tight hamstring at the back of the whole body, especially at the back of the thigh, this command can help find the forward inclination of the pelvis; because at this time, the rear fascia line is tight, and the pelvis is pulled backward, so the final role of this mouth order is to make the pelvis more centered when sitting on the ground.
But if a person can already sit on the ground very comfortably Straighten the legs and keep the spine extended at the same time, and the ischium is well connected with the floor; This password is not necessary, but will become a kind of interference.
Let’s also take a look at the example of the picture below: in the following case, you can pull the meat under the buttocks to both sides to find a better position to sit upright (with slight bending of the knees) below: the pelvis leans back, and the spine is difficult to stand upright.
If people can’t sit upright, the spine can stand upright after adjustment, but in the following case, it’s not good to do the action of separating the meat on the buttocks to both sides, Because this will interfere with the existing connection between the ischium and the heel and the floor, and change an already good contact plane between the body and the floor.
Below: there are already a lot of this move, but it is not good to “straighten the spine.
First of all, the spine itself is not straight, and it should not be straight.
In order to support the movement of the body and make the body flexible, the spine itself is S-shaped; of course, someone will go a little too far on the two main arcs of S (thoracic vertebra is too curved kyphotic or lumbar vertebra is too curved lordotic) ； But the spine itself is a beautiful wave like arc.
So in an absolute sense, “straightening the spine” is strictly anti human.
What I mean by this is that the use of “straighten the spine” or similar commands is only to remind those whose spine is too arched, in order to return the spine to its natural state; Instead of really making the natural curve of the spine into a “straight” state.
Take a look at this one in the figure below.
At this time, you must find out more about the length of the spine and keep it extending upward; If this is the intention of “straightening the spine”; Then there is no problem.
The span in the figure below is wide enough to bend forward, but the spine has a little feeling of retroflexion.
At this time, the back has been a little compressed.
At least the function of bending forward to stretch the fascia line at the back of the human body is discounted; At this time, she should be reminded to bow her back a little and bend forward and don’t be so flat.
Let the earth’s gravity pull the spine closer to the center position.
It looks normal and relaxed below.
At this time, the whole arc of the spine is normal.
If so, the student doesn’t need any password to interfere.
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