Add the teacher WeChat to watch the teacher’s circle of friends at random~Yoga pose practice needs to warm up, and the backbend pose is especially necessary, because there are too few backbends, and even a little forward bends (including chest hump), so the key is to step by step.
It is also important to do the reverse posture after practicing the back bending posture.
In order to balance the back bending of the spine, it is necessary to do some simple twists and forward bends to restore the spine to the normal position, otherwise it will cause lumbar compression.
A set of qualified backward bending sequence should be as follows: First, warm up the sun worship for 3-5 times; Second, start with simple spine activities; 1.
locust C2; phantom chair twist; Third, stretch the front low hip lunge: left knee on the ground, right foot on the ground, stretch the front of the left hip to keep 5 breaths; Fourth, enter the backward bending, take camel as an example, to keep the lumbar spine extended, start from the thoracic spine to keep 5 breaths; Fifth, stabilize the core, In order to prevent the lumbar spine from squeezing, we can do the boat start core to stabilize the lumbar spine and maintain five breaths Sixth: find back strength is not only the strength of the back, but more specifically, the muscles around the spine to stabilize the spine and maintain five breaths Seventh: spine torsion and forward bending sitting posture torsion: the left leg is straight, the right leg is bent and the left hand is pressed against the outside of the right knee, the right hand is supported on the back and the abdomen is retracted, and the spine is twisted to maintain five breaths, Sit on the other side and bend forward: In order to balance the back bending of the spine, you should bend forward and straighten your legs and hook back.
The spine can be extended for five times, and then fold down.
Students should learn to draw inferences from each other.
The next time you practice the back bending posture, you can arrange it in this order, which is safer and more effective, so that the back bending can be done more deeply.
More important than the asana itself is how to enter and exit.
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