Do you often hear the teacher say “core tightening” when practicing yoga? What is your first reaction when you hear “core tightening”? Many people think it is wrong to tighten their stomachs, but what is the core tightening in yoga? If we think of our “core” as a sealed can, including the top, body (front wall, rear wall) and bottom.
Then, the front wall of the can is the abdominal muscle group, including rectus abdominis, transverse abdominis, internal oblique abdominis and external oblique abdominis.
The top of the tank is diaphragm (similar to parachute and respiratory muscle), and the bottom of the tank is pelvic floor muscle (similar to a hanging net).
The wall behind the tank is composed of multifidus muscle and erector spine muscle (including spine muscle, iliocostal muscle and longest muscle).
If divided according to the more popular internal and external core, the internal core, simply speaking, refers to the deep core muscle group, which are the diaphragm, the transverse abdominal muscle, the multifractus muscle, and the pelvic floor muscle.
The outer core refers to the outer muscle group, which are the erector spine, internal oblique, external oblique and rectus abdominis.
Therefore, in order to strengthen the core of yoga, in addition to strengthening the abdominal exercises, especially the transverse abdominal muscle, which is very important to maintain the intra-abdominal pressure.
It is also necessary to strengthen the respiratory diaphragm, the pelvic floor muscle, which is very important for women, the multifidus muscle, and the erector spine muscle, which maintain the stability of the lumbar spine.
The 13 actions teach you to strengthen the core in an all-round way.
1.
Lie on your back+breathe on the cushion, bend your knees close to your hips, put your hands on your chest to inhale, feel the expansion of your chest, and then put your hands on your side waist to inhale, Feel the tightness of the waist and abdomen.
Finally, put one hand on the back and feel the back undulating with the breath.
If you can feel the breath in all the above positions, bring this breathing mode into all the following exercises.
1 Lie on your back on the cushion surface, bend your knees and lower legs parallel to the cushion surface, and raise your hands horizontally in front of you to adjust the direction of the spine when you exhale, While straightening the left leg, lift the right hand up over the head to inhale, reduce, exhale, repeat 10-12 groups of 2 elbow support on the other side, tighten the core hip to move to the left, then reduce the exhalation, move to the right and repeat 10-12 groups of 3 oblique plates, bend the right knee to find the armpit of the left arm to inhale, reduce, exhale, bend the left knee to find the armpit of the right arm to inhale, reduce, repeat 10-12 groups of 4 left elbow support, keep both feet close to the body in a straight line, With the right hand holding the hip to exhale, the hip is up, inhale, and repeat the exercise 10-12 times.
Change the left elbow support on the other side 5, put your feet together in a straight line, point your right hand up to the ceiling, and inhale the right hand from the front side of the body through the left armpit, and restore.
Repeat the exercise 10-12 times, and change the other side 6 to lie on the cushion, hold your hands 90 degrees up with your legs, and bend your elbows to exhale on the front side of the body, Repeat 10-12 times with both hands touching the toes upward.
7 Lie on the back, lift both legs up 30 degrees and exhale, lift the right leg up and touch the right foot with the left hand to inhale, reduce, exhale, exchange and repeat 10-12 groups of 8 lying on the back, bend both knees close to the hips, open both feet with the same width as the hips, exhale, lift the head until the shoulder blades leave the cushion surface, touch the right foot with the right hand side, inhale and restore the exhale, touch the left foot with the left hand, repeat 10-12 times, 9 lie on the cushion surface, Exhale with both hands on both sides of the head, lift the head until the shoulder blades leave the cushion surface and lift the legs up 30 degrees, exhale, bend the left knee and right elbow to touch the left knee, exhale, exchange and repeat 10-12 groups of 10 lying on the cushion surface, press the forearm on the cushion surface at the back of the body, lift the forearm vertical cushion surface, lift the legs up 90 degrees, and draw the legs to both sides, repeat the exercise 10-12 times 11 lying on the cushion surface, lift the legs while lifting the body up, Breathe in with your hands folded behind your legs, restore, repeat 10-12 times, 12 sit on the cushion surface, bend your knees and legs off the cushion surface, cross your hands and put them in front of your chest, lean your body back slightly to exhale, twist to the right, inhale, restore your exhalation, twist to the left, inhale, repeat 10-12 times, 13 sit on the cushion surface with your left hip side, your legs together, your hands at the back of your body, your forearms support the cushion surface, your forearms vertical cushion surface, exhale, Bend your knees, chest and legs close to each other, inhale and restore and repeat 10-12 times.
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