For yoga beginners, in addition to yearning for a beautiful handstand, doing a good backbend is also the dream of many Ga people.
However, here is a question worth thinking about: Are those people who have severe backbends naturally soft or hard? There are many people who can bend back easily, especially soft.
For example, many yoga people can easily do the push up wheel pose, standing back bend wheel pose, pigeon king pose, and dance king pose, which are the actions that many yoga people dream of.
However, it is difficult for most people to do backbends.
They need to stretch their spine very slowly and carefully, and fight against the stiffness, imbalance and discomfort of the body.
It is not only about the basic position and physical limitations, but also about the heart of judgment and the attachment to the ego.
For those with stiff bodies, the back bending posture of opening the chest is more like opening Pandora’s box to unlock confusion, lay down attachment, disgust and even fear.
Because back bending requires strong inner strength and physical efforts to face our most vulnerable parts.
When practicing the back bending posture, there will be all kinds of inner turmoil and struggle.
The back bending posture is very important in yoga.
In the back bending posture, the power of yoga can be fully displayed, and the body and mind will experience great baptism.
At the same time, the effect of back bending is also very powerful, which can strengthen the back muscle group, relax the shoulder joint and neck muscles, and keep the spine healthy and flexible; Strengthen abdominal muscles and make abdominal organs and glands benefit; Promote blood circulation, make wrists, ankles and legs strong and powerful, etc.
It should be noted that the back bend of yoga and the lower waist in dance look similar, but there are great differences.
Please do not use the back bend as an acrobatic or dancing action! The lower waist in the dance emphasizes the flexibility, the range of movement and the overall aesthetic feeling.
In order to achieve the artistic effect, the body of the dancer will be greatly sacrificed.
Back bending in yoga is more to activate our muscle strength.
It requires not only the flexibility of the spine, but also the strength and flexibility of the wrists, arms, chest, shoulders, hips, abdomen, and quadriceps femoris.
So what if we can’t do it when our physical quality is not good enough and our strength needs to be strengthened? How can yoga beginners improve the practice of yoga backbends step by step and more targeted? The most important thing is that you need to lay a good foundation.
Today, the Yoga people’s editor will bring you a group of basic exercises to prepare for the yoga backbend.
You should master it first, practice more, and don’t practice blindly.
1.
The soldier stands in mountain style, with two feet open for a big step, the right foot turns outward 90 degrees, the left foot turns backward 60 degrees, the inside of the left foot and the heel of the right foot are in a straight line, the hip turns to the right, and the right foot knee is in a straight line; Inhale and extend the spine, raise your hands above your head, exhale and bend your right knee downward, open your chest and bend back slightly, keep 5-8 breaths, and switch to the other side.
2.
Sit in a boat position, with your legs together and knees bent close to your hips, lean back slightly, exhale and lift your legs up, raise your hands flat in front, slowly straighten your legs, and keep 5-8 breaths.
Boat pose is a posture that exercises the core and stability.
The practice of boat pose can lay the foundation for the stability of the back bend.
3.
Lie prone on the cushion in locust style, clasp your hands behind, exhale, lift your head up, straighten your legs backward, extend your arms backward, close and tighten your legs, and keep 5-8 breaths.
The locust-style exercise can help open the chest and prepare for the big back bend.
4.
Lie on your back in a bow position, bend your knees close to your hips, grasp your ankles back with both hands, and exhale your calves back and up to drive your body to stretch up and keep 5-8 breaths.
Bow can help to further open the chest, effectively extend the front of the legs, and prepare for the opening of the front of the body.
5.
The hero sits on his knees, his legs close together, his feet open slightly larger than his hips, his hips sit back between his feet, extend his spine upward, his hands on his thighs, and maintain 5-8 breaths.
Hero sitting can help open the front of the stiff thigh and prepare for the opening of the front of the legs.
6.
On the premise that the hero sits on his back, the hero can lie back on the cushion, or use the yoga pillow or yoga brick to put on the back side of his body to help him maintain 5-8 breaths.
This exercise can help open the front of the legs, abdomen, chest, and almost the front of the whole body to further prepare for the back bend.
7.
Lie on the cushion surface in bridge style, bend both knees close to the hips, open both feet the same width as the hips, and make the lower legs perpendicular to the cushion surface; Exhale and lift your hips up, hold your hands behind you, lift your chest up and open it, keep 5-8 breaths, and repeat 2-3 groups.
If you want to get yoga backbends, you must master the practice of bridge style, which is a very basic practice of backbends.
For yoga beginners, if the above basic preparations are well done, then you can try to challenge the back bending posture.
However, remember to do some forward bending repair postures after finishing back bending, so as not to cause lumbar pain!.
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