Click the above “Royal Sister Slimming Technique” to focus on the fact that Dolphin pose is the basic practice of inverse three-dimensional pose.
It opens the shoulders and strengthens the upper body to strengthen the arm strength.
It will be better to exercise the leg muscles.
So, do you think that this universal pose should practice the effects of Dolphin pose: 1.
Strengthen the leg muscles, make the leg lines more beautiful and tight, and effectively improve the radish legs.
2.
Enhance arm strength, open shoulders and alleviate shoulder neck problems.
3.
Strengthen the upper body and effectively relieve the discomfort of the waist and back.
4.
Accelerate blood circulation, nourish facial skin and strengthen internal organs.
2.
The basic practice of the inverted stereoscopic style will naturally follow when you have laid the foundation.
Errors often occur in practice: ↑ This error diagram clearly shows that when many problems come from the head, practitioners will habitually keep a distance from the ground and raise their heads high, which will squeeze their necks; It can be seen from the back that some friends will squeeze their upper body and even bend their spine during the exercise; From the lower part of the body, some practitioners do not use force on their legs during the exercise, which leads to bending, and their heels will be used to lifting up at the same time.
Dolphin pose – key points of correct posture: ↑ The correct schematic diagram from Dolphin pose exercise should be that the head should naturally droop, the ears should be close to the inner side of the big arms, the shoulder blades should be pushed to the chest, and the spine should be extended, the hips should be lifted to the sky as much as possible, the back of the knees should be raised to keep a straight line, and the heels should also be pressed down rather than up at the same time.
↑ Dolphin type right and wrong comparison diagram Compare the two right and wrong comparison diagrams together.
It is not difficult to see that the wrong action will show a sense of body tightness.
If you practice according to the wrong diagram, the practitioner will not feel the stretching of the body.
A complete illustration of the main points of Dolphin Pose Dolphin opens and strengthens the upper body.
You can use it to do the preparatory pose of Inversion Pose.
When you are not ready to lift your legs over your head, it is also a good alternative.
Whether you practice Dolphin Pose for comfortable handstand or as a prelude to the Peacock Mayurasana (forearm balance pose), the value of Dolphin Pose is innumerable.
With continuous practice, when you gradually get used to letting the weight fall on your hands, arms and upper body, you will experience greater and more flexible movement of your spine and shoulders, and the strength of your arms and core will be established.
That is to say, if you regard them as friends, you will open a door of hope for yourself.
Rollovers in your youth will no longer be distant memories.
1.
Keep your feet parallel 2.
Release your heels backward and downward 3.
Push your hips backward and upward 4.
Extend your spine 5.
Keep your forearms parallel 6.
Press the inside of your hands and wrists into the ground 7.
Keep your elbows the same width as your shoulders 8.
Press down on all corners from the palm to the elbows, input one, and lift your body with the force of pressing down.
The first variant of Dolphin Pose (Figure 1), the arms are placed in a classic headstand manner, with your head off the ground.
It will help you stretch and strengthen your shoulders, and open your middle and upper back.
Many students are very stiff in this area.
Kneel in the center of the mat, cross your fingers, and slide the lowest little finger into the inside of the palm of the other hand, so that it is flat from the outer edge of the hand to the wrist.
Place your hands on the ground and swing your forearms into a V shape.
The elbows are shoulder width apart and placed a few inches in front of the shoulders.
Keep the inside of the wrist directly above the outside of the wrist (this will ensure that the hands will not fall away from both sides), and press down steadily from the outside edge of the hand to the elbow.
In this position, let your forearm make a similar “karate chop” action to ensure that you really establish a solid connection with the ground – the ability to effectively take root makes Dolphin full of vitality.
This downward pressure gives you the energy to push yourself.
Just like a tennis ball, if you just drop it, it won’t bounce high.
On the contrary, if you throw it hard, it will bounce high.
Therefore, actively press the forearm, use this reaction force to lift the shoulders away from the ground, so that they will not fall towards the ears, thus exerting pressure on the neck.
Once you have established the foundation of this pose and the connection between your shoulders, look at your feet, lift your body into Dolphin Pose, turn your toes back, and push your hips back and up, as if you were going into Downward Dog Pose.
The forearm pushes the ground far away, so that the shoulders and hips stretch away from the elbows, and finally the elbows, shoulders and hips form a straight line; Then straighten your legs and drop your heels to the ground.
The head is hung freely, so that no pressure is exerted on the neck, and the front and rear sides of the trunk are evenly extended.
If you are soft, you may find your front ribs poking towards the ground; If so, try to move the lower rib slightly towards the back of your body.
If your body is a little stiff (especially the hamstrings are tight), pay attention to whether your spine is arched, try to lengthen it, and bend your knees slightly if necessary.
Take 10 to 15 breaths, then return your knees to the ground and sit back on your heels.
The second variant is a version of “plank”, which can strengthen your shoulders and core (Figure 2).
The arm posture is the same as the inverted three-dimensional “peacock dance”.
Stiff shoulders often make elbows open and hands slide towards each other.
Using a brick and a strap can prevent this condition and help you find alignment.
Take a belt and thread it into a circle.
Put the loop just above your elbow; When tightening the belt, pay attention to this width to keep the elbow spacing as wide as the shoulder.
Next, take a brick and lay it flat on the front of the mat.
The thumb and forefinger of both hands are placed on both sides of the brick in an L-shape, and the thumb and forefinger frame the lower edge of the brick.
Once you have established your foundation, pull your feet back and straighten your body like a board..
