The official account has been revised again! Click the yoga slimming class above to follow me → click the “…” → “Set as star mark ★” in the upper right corner, remember to follow the star mark behind, or you won’t find me! Good morning at 7:00 here, get up early with me every day, stick to doing one thing together, and find a different life! When the official account and official account have been banned from yoga practice, how should we face the problems? For example, when doing forward flexion and back extension, I felt that the back of the thigh was tearing, and the back of the whole body was uncomfortable to the extreme.
Did you follow the teacher’s command to continue to extend and fight? I’d better bend my knees and finish the password.
In fact, sometimes, bending your knees is a panacea to save novices~(It’s everyone’s responsibility to protect your body from injury) Adjusting postures is a commonly used method in yoga practice.
When a pose makes your body feel uncomfortable or unsuitable for your practice, you need to make some adjustments to make your practice more smooth and at the same time make yourself more comfortable.
The following are the adjustments and modifications to the seven common yoga poses, which will help you practice more deeply and protect your body from harm.
“1.
Standing or sitting forward bending” to avoid hyperextension of the knee joint, it should be clear that the degree of bending varies from person to person.
Different poses allow deeper or softer bending, you can choose! “2.
Slant board” Now that you have mastered the art of knee bending, let’s learn to use it when practicing.
Most people who start to practice yoga, especially women, lack strength.
When the upper limbs lack strength to do the flow yoga sequence, it will hurt the body.
To avoid physical injury, it is recommended that you bend your knees slightly.
“3.
Four column style” is another popular yoga transitional style, from plank style to four column style.
Plate type, let the knee slightly bend to the ground.
Lean forward, shoulders over wrists.
When exhaling, bend your elbows and lower your body to the ground, keeping your elbows on both sides of your ribs.
When the body, knees, chest and chin are all on the ground.
This is a beautiful variant, no matter what your level, I strongly suggest you try it.
“4.
Cobra pose and upper dog pose” upper dog pose is a traditional pose, which uses a lot of core, arm and upper body strength.
To train the back strength and practice the upward dog pose, it is recommended to practice the cobra first.
Don’t underestimate the strength of this pose.
It is good for strength and flexibility, so don’t exceed it! Follow these tips to safely practice Cobra Pose: Lie on your stomach, put your legs together on the mat, and touch your big toes.
Place your hands at the sides of your ribs.
Keep your legs tight and your knees off the ground.
Rotate your feet back and tighten your abdomen.
Lift your chest off the mat as you inhale.
Melt and lower your chest as you exhale.
Repeat several times, inhale, lift and breathe to melt.
The complete performance of the “5.
Side plank” posture requires a lot of strength, with the emphasis on balance.
Once connected, asanas can occur effortlessly.
It is recommended that you lower your knees while building strength and balance.
For these two variants, put your hand under your shoulder and exert force from top to bottom.
For more complete practice, the hips should be raised to the sky.
Stack your feet and hook them back to help balance and stabilize.
For the change of knee lowering, you can put your hips on your knees and keep the feet of your long legs on the ground.
In these two changes, we focus on the opening of clavicle and heart.
“6.
The low starting style and the high starting style” are often practiced in class.
Both versions have the following advantages: strengthen the limbs and hip muscles.
Stretch your psoas and hips.
Expand lungs, chest and shoulders.
Develop thigh endurance.
Improve the stability of the peace core.
“7.
Needle threading and pigeon” pigeon pose is a special pose, which helps to increase flexibility, open hip flexor and circumflex muscle, and relieve lower back and sciatica.
Important to remember: always keep your feet hooked to protect your knees.
In a complete pigeon, it is recommended to lower the hip flexor first, so as to relieve tension when the hip is opened.
In the needle thread pose, keep the back of the neck extended, the shoulders relaxed and away from the ears, the knees of the arms close to the chest, and use the strength of the arms to close the knees to the chest.
It is recommended to read 55 year old grandmother and 75 year old grandmother! Netizen: How can we live up to the four most beautiful yoga grandmothers in China? Let me tell you: 60 years old yoga can still be a girl..