Plow pose, a simple inverted three-dimensional pose, is very suitable for placing behind the asana practice and before the upright pose.
However, this seemingly simple pose has many potential safety hazards.
If you make a mistake, it will play the opposite role in practice– The wrong plough position – ▽ 01.
The legs and feet did not start.
02.
The waist and back collapsed and weak.
03.
The wrong demonstration of opening the elbow in the figure above will make people squeeze into the abdomen and chest, which will not only have the effect of relaxation, but also bring pressure to the body.
Another common mistake is to turn your head to one side, especially for beginners, who will turn their heads to see what the students do next to them.
This is very stressful for the neck.
As shown in the above figure, the head is not aligned– Correct plough style – ▽ A correct plough style, the body is not collapsed, it is stable and powerful, and it is extended.
Start with legs and feet, do not move the neck, pull the navel inward, align the hips with the shoulders, extend and lengthen the back, and align the elbows with the shoulders.
If you can’t do the plough pose, replace it with the following simple version: ⏴ Lie on your back, just straighten your legs up and close them together.
In addition, the way of entering the plough pose is very important: ⏴ Lie on your back, breathe smoothly, inhale, press your hands down, lift your legs up, lift your legs up and back, extend your back, and put your feet on the ground in the plough pose, which can slow down your body and mind, and at the same time, the inverted stereoscopic pose can also make your face more shiny.
But it is not suitable for physiological period practice..
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