At the beginning of practicing yoga, some of the commands I heard in class were really confusing, such as “inhale and suck onto your toes”.
Haha~However, after thinking about many commands, I can still understand them.
As for whether I can do it or not…
That’s another matter.
Let’s learn about the commands 1- “Press down the three points on the sole of the foot, lift the arch up”.
Press down the base of the big toe, the base of the small toe, and the heel, Toes should be relaxed, and the arch of the foot should naturally start lifting, which can provide you with a stable foundation.
Don’t grab your toes or lift them up, focus on the soles and heels of your feet—– Password 2 —- The dark green part in the picture of “palm heel compaction, palm lift off the ground” exerts the most force, then light green.
Deep red position (tiger mouth), do not leave the ground.
The palm of your hand should be empty, giving you a slight lift off the ground.
Don’t deliberately lift the palm of your hand, as long as you press it down from another position, it will naturally lift up here—– Password 3- “Calf external rotation, thigh internal rotation” Thigh internal rotation means that the right thigh rotates counterclockwise and the left thigh rotates clockwise, while maintaining the correct force of the foot.
This can activate leg strength and also help correct the O/X leg—– Password 4- “Big arm outward rotation, small arm inward rotation” Big arm outward rotation can open the shoulders and prevent internal buckle.
Pronation of the forearm allows the inner side of the hand to compact the ground and find the strength of the arm.
Especially in hand supported poses, such as dog pose and diagonal plank pose—– Password 5- “Knee slightly bent, elbow slightly bent” does not require you to truly bend, but to correct knee and elbow hyperextension.
Use the front thigh muscles to lift the knee up and straighten the leg, instead of pushing the knee back.
The same goes for the elbow.
Activate the biceps brachii muscle to avoid overextension of the arm—– Command 6- “Push back the front thigh muscle” – Push back the front thigh muscle.
This command is often heard in standing or down dog posture to find stability in the legs and hips—– Password 7- “Insert the thigh bone back into the joint socket, and the upper arm bone back into the joint socket.” In boat style, inserting the thigh bone back into the joint socket can help activate the anterior thigh and abdominal muscles, as well as the iliopsoas muscles.
Inserting the large arm bone back into the joint socket can stabilize the shoulder joint—– Password 8- “Abdominal Microadduction” Abdominal Microadduction does not directly retract the abdomen from the outside, but activates the muscles on the inner side of the abdomen to retract and lift.
Maintain inner core activation while practicing postures
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