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Details decide everything.
When you bring awareness to the whole body, you should pay attention to every detail, such as how to exert force on each toe, how to extend each finger, and the direction of each inch of skin.
Today, I want to talk about a point that many people usually ignore, that is, the stretch of the foot, the hook of the ankle, and the stretch of the back of the calf.
Originally, I wanted to summarize it as ankle hook, but later I thought it would be too one-sided, and it is easy to ignore the stretch of the front foot and the stretch of the back leg.
Let’s take a look at the muscles at the back of the lower leg: mainly gastrocnemius and soleus.
The soleus is inside, and the gastrocnemius wraps the soleus on both sides of the outside.
At the lower back of the lower leg, it is connected to the heel, which is the Achilles tendon.
In the pose, we should pay attention to the extension of the front foot and the hook of the ankle to fully stretch to the back of the lower leg.
Extend the front foot: let the toe find the direction of the lower leg, which can help to extend the foot; At the same time, let the root of the toe bone be far away from the lower leg.
The two opposite forces can find more stretching.
Foot hook back: It does not mean to let the instep close to the calf, but let the instep away from the calf, but let the toes find the calf, and push the heel away from the calf.
Stretching at the back of the lower leg: When the above two points are achieved, the stretching at the back of the lower leg has already occurred.
If the muscles at the front of the thigh are activated to lift the knee, the stretching at the back of the lower leg will be more obvious.
For example, in the case of single head to knee contact: in the case of single leg head to knee contact, at the beginning, the muscular fascia at the back of our lower leg is shortened and messy, and then we use both hands to break the front foot towards the direction of the lower leg, and unfold the front foot.
This stretch will extend to the Achilles tendon at the back of the lower leg.
Start the muscles of the upper arm (the blue part in the figure).
At this time, the back of the lower leg begins to stretch and then further compact the heel.
The front muscles of the left thigh start (the blue part in the figure) to straighten the knee.
In other poses, pay attention to the extension of the front foot and the hook back of the ankle.
Compare the following dog style, four pillar support, standing forward bending, etc.
In the downward dog pose, the middle toe is slightly lifted off the ground, the front foot is spread out, the heel is compacted downward ▼ In the four column support, the front foot is spread out (yellow part in the figure), the heel is pushed backward ▼ In the standing and forward bending, note that the toe is slightly lifted off the ground, the front foot is spread out, and the ground is compacted, the heel is compacted downward ▼ Many students said that the yoga pose is not stretched to the back of the lower leg, and the lower leg is still so thick after practice.
So, this is the time for you to reflect.
Do you stretch your forefoot? Is there an ankle hook? If you have done all these things, the stretching of your calves is actually very strong- The message has a prize – today’s topic: yoga, details decide everything.
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