Before talking about the next dog pose, let’s first talk about the most basic principle or common sense of practicing yoga postures: when the bones are in the right position, the body can activate the minimum muscle energy to maintain the correct posture.
In other words, the bone is in the right position, which is the most labor-saving.
What are bone malposition? It mainly refers to the misalignment of joints, such as elbow hyperextension, knee hyperextension, soldier knee over ankle, etc.
What effect will the knee hyperextension schematic joint misalignment cause? First of all, in the long run, there will be pain, which is from the physical level.
On the energy level, when the joint is not in the right position, the energy flow of this posture is not correct.
How to adjust the joint misalignment? Joint misalignment is actually to adjust the alignment of the bones at both ends.
Of course, the alignment of the bones at both ends needs to be adjusted by activating the muscles attached to the bones.
Today, let’s take the elbow hyperextension in the dog pose as an example: In the down dog pose, many people will have elbow hyperextension, especially the beginners who are soft but lack the awareness of rightness.
What happens when the elbow is overstretched in the downward dog pose? In the downward dog pose, the elbow is over-extended, and the force brought by the downward pressure of the palm is upward and inward (as shown on the left).
Ideally, this energy should pass through the long axis of the forearm bone, the upper arm bone, the shoulder and then the upper body and pelvis.
Only by adjusting the position of the arm bone can we make the correct downward dog position.
Only the strength of the hand can push downward better.
This strength will bring the stretch of the back of the thigh.
At the same time, it will overstretch the joint capsule at the front of the joint, causing uneven stress on the joint.
How to correct the over-extension of the lower dog elbow? First of all, do a few warm-up exercises in the sun worship style, then do the downward dog style to relax the triceps brachii, compact the ground with the palms of both hands, and move the palms slightly inward towards each other (there is no real movement distance), which will start the elbow flexor – biceps brachii – to slightly bend the elbow to offset the over-extension to keep the elbow flexor started, and then gradually start the triceps brachii to straighten the elbow.
In terms of biomechanics, this is called synchronous contraction.
If you try this technique for the first time, you can kneel down from the down dog knee, and the position of your hand is not moving.
Now you can find the feeling to repeat this action several times, and slowly you will have muscle memory.
When you do it next time, you can directly start the biceps brachii without having to close your hands to each other.
After proficiency, you will automatically come to the right position- Message award – today’s topic: practice, find skills, get twice the result with half the effort.
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