Today, yogi Xiaobian will talk to you about an ace action to exercise your hips.
It is undoubtedly a good choice for Jia people who want to raise their hips but are afraid of thick legs.
That is – Yoga bridge.
Bridge: Setu bandhsana means “build a bridge” – a bridge between body and mind.
What are the benefits of practicing bridge every day? In addition to sculpting thighs, hip muscles and strengthening the core, there are many benefits of practicing bridge.
01 improve low back pain, sedentary is a major cause of low back pain.
Sitting for a long time leads to gluteal muscle weakness.
When the body completes various activities, it has to put more force on the thighs and lumbar spine.
Over time, it will make the back pain.
In other words, the bridge activates the gluteal muscles, and the muscles near the pelvis are strong, which can reduce the pressure on the lumbar spine.
02 correction of false hip width false hip width is generally caused by bad habits such as leg warping, poor sitting posture and fat accumulation, excessive internal rotation of hip joint and insufficient contraction of gluteal muscle.
Yoga_in bridge action requires raising the hips, which can play a good stretching role, stimulate and regulate muscle groups, decompose and release energy in the body, and have a good effect on hip and leg shaping.
03 improve pelvic anteversion if you are not fat but have a prominent belly? When standing against the wall, can the distance between the waist and the wall plug a fist? Can’t the waist stick to the ground when lying flat? Standing for a long time, low back pain? Then you may have the posture problem of pelvic forward tilt.
The following picture looks more intuitive.
The deep reason for pelvic anteversion is that the iliopsoas muscle in front of the hip is too tight, pulling the pelvis to rotate forward, and the gluteus maximus muscle is weak, which leads to pelvic anteversion.
Therefore, exercise bridge to activate gluteus maximus and rear thigh muscles, fully stretch the front pelvic muscles, and improve the forward inclination of pelvis.
04 strengthen uterine function many women have dysmenorrhea in physiological period.
Even if they eat or sleep enough, they will still feel unwell due to external pressure and other reasons.
The hip bridge can effectively massage the uterus, promote the elasticity of surrounding muscles, help alleviate menstrual pain in physiological period, and is beneficial to women’s physical health.
Bridge is so good, how to practice? Lie flat on the yoga mat with your legs bent at your knees and the same width as your hips; Exhale, slowly lift the hip upward and leave the ground to feel the shoulder expand; The palms of both hands can be folded under the body, or both hands can hold both feet and ankles; Keep your legs parallel, your knees straight ahead, and your calves vertical to the ground.
It’s better to practice more than to practice more.
It’s important to know how to practice, and the most important thing is to practice correctly.
Practice well, that is what we call accuracy, positive position! Every yoga asana practice is also a process of practicing awareness, to be aware of every movement of the body and whether the body is in the right position.
Here is the comparison diagram of bridge right and wrong.
Be careful not to lift your shoulders off the cushion surface, but extend the back of your neck.
For beginners, the waist and abdomen should not be too high to avoid too much pressure on the shoulders and neck.
Because the shoulders are lifted off the cushion surface or shrugged, it is easy to concentrate the pressure of posture on the neck, resulting in cervical discomfort.
Some people say that my body is too stiff to be precise.
What should I do? There are two principles: 1.
Stop at the maximum limit of the current body; 2.
With the aid of auxiliary tools to achieve accurate alignment.
Here are some methods to assist you in practice.
Single leg bridge shoulder handstand practice method: 1 After holding the bridge shoulder handstand, exhale, lift your right leg perpendicular to the ground, fully extend your legs, and hold this pose for 10 seconds.
2.
Inhale, return your right leg to the ground, exhale, lift your left leg perpendicular to the ground, and fully extend your legs.
Keep the same time.
Inhale and return your left leg to the ground.
3.
Exhale, swing your legs back like a shoulder handstand, then move your hands away from your back, gradually lower your legs, return to the ground and rest.
You can also use yoga balls and other aids for dynamic practice.
Action 1: place the upper body in the square position of the ball and support the ground with both hands; Separate your legs, slowly lift one leg until it is perpendicular to the ground, hold the posture for a few seconds, and repeat the side change.
It can tighten the muscles of hips and legs.
Action 2: use core strength and leg movements to push the yoga ball back and forth for practice.
Bridge can open the chest, tighten the waist, thigh and hip muscles, strengthen the strength of waist, hip and leg, and beautify the body line.
In addition, it can also help women recover the pelvic floor muscles after childbirth.
Yoga is the wisdom of actors.
As long as you keep practicing, keep practicing correctly! Practice, practice, everything follows! Well, after talking about the bridge, let’s talk about the deep variants of yoga.
Here we share 8 sets of deep variant exercises of yoga poses commonly used by yoga teachers.
I hope you can find more undiscovered yourself through practice.
Of course, it is suitable for Jiaren practice with a certain foundation.
Beginners can collect them first! The first set of exercises can be used to retract the hip.
It mainly exercises the iliotibial band on the outside of the thigh and the hip.
The second set of stretching the chest, abdomen, front thigh, front calf stretching the chest, abdomen, front thigh and front calf.
The third to fourth sets of multiple variants of the inverted arrow against the wall.
The fifth set of single leg back flexion and side extension.
The sixth set of cat cow variant.
The seventh set of frog lying variant.
The eighth set of sitting and standing forward flexion..
