Follow Fate’s teacher WeChat to observe the teacher’s circle of friends~practicing yoga, emphasizing the right position, and practicing in the right position can be more effective and safe, stretching to the place where it should be stretched, and exercising to the place where it should be exercised.
Today, I will share with you the 9 yoga poses that beginners are most likely to make mistakes.
I hope you can draw inferences from one example and apply the principle of orthosis to each pose.
1.
Half Dove Pose – The Importance of Hip Alignment When the outer side of the hip is relatively tight, do not move the foot too far forward, which can cause the hip to tilt to one side.
Put the foot back a bit, and align the hip.
At the same time, pay attention to the rear foot alignment, rotate the leg inward, and make the foot face directly behind.
2.
Sitting Forward Bend – The Importance of Spinal Column Extension When sitting forward, pay attention to extending the spine forward, not lowering your head, and looking forward, Driving the spine forward does not require the head to be close to the leg.
Turning the pelvis forward is the key.
3.
Oblique plate – The importance of exerting force on the palm of the hand.
When doing oblique plate, many people tend to have weak palms, and if the jaws of the tiger do not compact the ground, extend each finger farther away.
Compacting the knuckles on the ground can be used by beginners to slightly face outward.
4.
Four column support – the combination of core arm strength is used to create four column support, which is the easiest to press the shoulder, and the elbow angle is less than 90 degrees, It will exert pressure on the wrists and shoulders.
It is necessary to maintain the elbow at 90 degrees, and the core of the shoulder should be launched at the same height as the elbow, so as to maintain a straight line between the hips and the body.
5.
Warrior’s Second Move – The importance of knee alignment is the most important thing that the front knee should be aligned forward.
This requires activating the muscles on the outside of the thigh, extending the muscles on the inside of the thigh, and pressing the soles of the foot against the ground.
6.
Upward Dog Pose – The importance of shoulder deployment.
When doing Upward Dog Pose, it is easy to shrug your shoulders, and the, “This is a sign that arm strength is not properly activated.
When the arm is forcefully pushed downward, while the upper arm is rotated outward, allowing the inner side of the elbow socket to move slightly forward, the shoulder can be extended.
7.
High Lunge – The Importance of the Body Midline When doing this pose, it is important to note that the arm is extended upward to find the body’s midline, starting from the pelvis, retracting the core, and expanding the armpit.”, Let the arm stand upright.
8.
Downward Dog Pose – The importance of activating the arm strength muscles.
When in Downward Dog Pose, it is important to pay attention to activating the arm muscles, otherwise it will cause pressure on the shoulders.
First, the palm of the hand will compact the ground, and then the inner side of the elbow socket will be extended forward to help the forearm extend outward, and the shoulders will be opened and loosened.
9.
Single Leg Tree Pose – The importance of protecting joints.
Beginners practice Single Leg Tree Pose, which is difficult to step on the root of the thigh, and they will step on the inner side of the knee, This can cause pressure on the knees.
If you can’t really step on the root of your thigh, step on the inside of your lower leg.
This will make it safer.
When starting yoga, be sure to listen to the teacher’s commands, understand the most basic orthostatic knowledge, and maintain awareness of the body during practice.
If you feel unwell, make timely adjustments to make your yoga practice more effective and safe- Message award – Today’s topic: Yoga, practice more, it’s better to practice correctly~say your experience.
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