The pelvis plays an important role in the human skeleton.
In yoga practice, teachers often hear that the pelvis is stable and neutral.
What harm will happen to the human body if the pelvis is unstable and not in neutral? 1.
If the pelvis is unstable, the lumbar spine will be unstable.
Many low back pain problems are caused by the instability of the pelvis.
2.
The pelvis is unstable, and the lower limb force line transmission is not smooth.
Many XO legs and genu varus are related to the instability of the pelvis.
3.
If the pelvis is not in the neutral position, the spine will be affected.
Many high and low shoulder problems are related to the pelvis not in the neutral position.
How to strengthen the stability of the pelvis and maintain the neutral position during yoga practice? Today, I want to share a set of yoga sequences for you, so you must collect them! 01.
Prepare a yoga brick for Mountain Pose.
Stand up in Mountain Pose.
Put the yoga brick on the inner side of your legs to feel the hip muscle tightening inside your thighs.
Stay for 8 breaths.
02.
The phantom chair moves from Mountain Pose to phantom chair pose.
Keep the hip flexion first and the knee flexion later to feel the hip muscle generating strength inside your thighs.
Start the core.
Stay for 5-8 breaths.
03.
The diagonal chair exits from the phantom chair pose.
Both legs retreat back to the diagonal plate.
You can also press the bricks inside your legs to start the core Stay 5-8 breaths for adductor and gluteus 04.
The locust posture exits from the inclined board and enters the locust posture prone pad.
The core and gluteus muscles start to exhale.
The hands and legs leave the ground and stay in a group of 5 breaths.
Practice 3 groups 05.
The boat posture exits from the locust posture, sits on the cushion surface, and the pelvis rotates forward.
The core is tightened to keep the back straight.
The legs are off the ground, and the inner side of the lower leg is sandwiched with bricks to help stabilize the hands on the outer side of the legs.
Stay 5 breaths 06 Exit the bridge pose from the boat pose, and enter the bridge pose by lying on the mat on your back.
The core is tightened by pressing bricks on the inside of your legs, and your gluteal muscles straighten your hips up in 5-8 breaths in a group.
Practice 3 groups of 07.
Exit the bridge pose in the supine leg lift, and lie on the mat on your back.
The core is tightened by pressing bricks on the inside of your legs or breathing yoga balls.
Relax your waist and back against the ground and shoulders.
Your legs are about 60 degrees off the ground in 5 breaths in a group.
Practice 3 groups of 08.
Reverse arrow supine position.
The core is tightened at the sacrum where the yoga bricks are placed, Relax your shoulders and legs and lift them tightly off the ground to stay at 90 degrees for 1-2 minutes Tips: In addition, during yoga practice, you can add some exercises for thigh adductor and gluteal muscles to stabilize the pelvis! High quality official account subscription, there are always a few suitable for you to learn to cook some home-made dishes with me.
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