Follow Fate to Add Teacher WeChat to Surround Teacher’s Friend Circle~When doing Forward Pose, some people may feel low back pain or may not be able to go deep into Forward Pose after practicing for a long time.
Why? It’s time to check if you have achieved the following seven points in your forward flexion? 1.
Foundation stability, whether standing or sitting forward bending, requires foundation stability.
Only with a stable foundation can one go deep into the asana, as does forward bending.
Standing Forward Bend: The foot should be strongly opposed to the ground, the soles of the foot muscles should be firmly pressed against the ground, and the toes should not grasp the ground.
Sitting Forward Bend: The sitting bone is the foundation, forming a confrontation with the floor.
Keep your feet parallel and press down on your heels.
2.
Fully open the hip muscles.
Fully extend and open the hip muscles, deeply bend forward, and reduce the pressure on the waist.
Starting the core muscle group and activating the abdominal muscles can stabilize the pelvis and drive it to fold forward.
At the same time, when the abdominal muscles are activated, that is, the muscles in the front of the upper body are activated and tightened, the muscles in the back can be better relaxed and extended.
If you want to deeply bend forward, learn to breathe through the chest, not the abdomen.
4.
The front side of the thigh is strong enough to rotate the thigh inward, and the front side of the thigh is strong enough to lift up, which can stabilize the knee joint and avoid overextension.
5.
When rotating the hip forward bending, slowly rotate the hip into a forward bending fold shape with the help of rolling the tailbone inward and pushing it up (or pushing it back if it is sitting forward bending), and on the basis of this fold shape, vigorously push the spine forward as a whole.
“With the chest fully extended and the ribs adducted, fully open the chest, but the cervical spine is not compressed.”.
“Shoulders fall back and sink Shoulders always remain in a state of falling back towards the hips, forming a reverse force with the extension of the hips.”.
Whether it’s sitting or standing forward bending, all hip folding poses are practiced this way.
Such as sitting angle, double angle, and so on.
Many yoga asanas seem to be flexible exercises, but they actually require activating the corresponding muscles to deepen the asana.
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