Good morning here at 7:00, get up early with me every day, stick to one thing, and find a different life! Official account the official account has been banned from practicing yoga, which is indispensable for the Sun Salutation as a warm-up sequence.
Sun Salutation may seem simple, but many yoga beginners are prone to make mistakes, resulting in body compensation.
Today, Xiaobian has compiled a complete set of Sun Salutation exercises and correction charts.
Yoga beginners must collect them! 1、 The whole process of Sun Salutation: 01.
The mountain posture is standing with the arms raised up, the feet separated and the hips wide, inhale, the hands raised from the side of the body, the palms facing each other.
2.
Bend forward and exhale, the hips bent forward and downward, and the hands touched the ground can slightly bend the knees and then bend forward, so as not to squeeze the lumbar spine.
3.
Bend forward – lower dog inhale, withdraw the legs back to the inclined plate to exhale, and the center of gravity moves backward.
When entering the lower dog posture, you can directly jump from the forward to the lower dog.
4.
Lower dog – Snake inhale, Move the center of gravity forward to the inclined plate, bend the knees to the ground, bend the elbows, inhale in the chest, and the spine rolls forward like a wave.
5.
Exhale from the snake to the lower dog, and push the center of gravity backward to the lower dog.
6.
Exhale from the lower dog to the front bend, walk forward to the front bend and exhale, deepen the front bend, and press the abdomen against the big leg.
7.
Inhale from the front bend to the mountain, lift the arms, stand up and exhale, and put your hands together to the two or five easy points in front of the chest.
01 Forward bending: when the back is bent forward, the pelvis is not rotated, and the lumbar spine is squeezed.
Solution: prepare two yoga bricks to support the hands and slightly bend the knees to fully feel the extension of the spine.
02.
The inclined plate causes the collapse of the waist.
The inclined plate causes the collapse of the waist because the pelvis is tilted forward.
Solution: roll the tailbone downward, tighten the core to maintain the neutral position of the pelvis, and the lumbar spine is comfortable.
03.
The snake posture does not extend the spine to the snake posture.
Many people have low back pain because they do not extend the spine, Solution: inhale, fully feel the lengthening of the lumbar spine, relax the buttocks, feel the lengthening of the lumbar spine, and then go to the thoracic vertebrae and cervical vertebrae to make the lumbar spine have space, so that there will be no back pain.
04.
The downward dog posture is always arched and the downward dog posture is always arched, and the spine is not extended.
Solution: when transiting from the inclined plate to the downward dog posture, pay attention to bending the knees first, find the buttocks to bend the knees backward and upward to complete the downward dog posture.
05.
The downward dog posture shrugs the shoulders, Solution to shoulder pressure: keep the shoulder away from the ear, tighten the core, feel the back of the thigh and help the spine to extend.
The above five points are the most common problems for beginners when practicing the sun salutation.
We must pay attention to them.
Wrong practice will not only have no effect, but will bring harm! The article is from the Internet, and the copyright belongs to the original author..
