When it comes to yoga backward bending, people will come up with wonderful postures.
There are too many benefits of backward bending! In fact, all backward bending postures are to “open the chest” to correct the bad posture and collapse of the chest at work, bid farewell to the troubles and negative emotions in life, help us breathe deeper and make us feel more confident.
When the chest is opened, the backward bending is ready, and we can “upgrade and fight monsters” to overcome the relaxed concave shape of backward bending postures that look very difficult.
Are you afraid of backward bending? Many practitioners are afraid of backward bending.
Because when we face down, it will make us feel insecure, overwhelmed and don’t know what will happen, so we will be afraid of some things we don’t know in the future.
Just like in life, we always fear what doesn’t happen and what we don’t know.
For yoga teachers, yoga back bending may be very easy, but the body has been damaged unconsciously by perennial overload yoga practice or some posture practice with excessive force.
Therefore, both yoga practitioners and yoga teachers should pay special attention to the backward bending posture.
Every detail needs to be carefully experienced.
Each action should be accurately practiced and sports injury should be rejected! Back bending pain? Remember these five truths! Why does your back bend hurt? 1.
Without warm-up, in fact, any exercise, warm-up is very critical.
Without enough warm-up, it is very dangerous.
For example, the back bending posture bends the thoracic vertebrae, but if you don’t warm up the thoracic vertebrae enough, the shoulder joints are very stiff, and the strength of the muscles of both legs is not activated, which can’t provide a strong support for the body.
At this time, it’s easy for the lumbar spine to compensate for standing back bending.
So pay attention to enough warm-up.
2.
Do not pay attention to the extension of the lumbar spine.
Yoga backward bending posture is basically completed by the spine.
70% of the posture in backward bending occurs on the lumbar spine.
If you do not pay attention, it is easy to cause excessive pressure on the lumbar spine and pain.
When bending back, you might as well use the Yoga artifact “Yoga wheel”, which can help relax the back muscles, open the shoulders and chest, and make the body more safe and comfortable.
3.
There is no downward force on the inside of the sole of the foot.
Many people will ask, what is the relationship between backward bending and the foot? In fact, all our asanas should start from the foundation.
For some foot based back bends, we should ensure that the inner side of the sole of the foot is forced downward.
Our muscles are in an unbalanced state.
Most people have stronger muscles on the outside of their legs than on the inside.
4.
The core muscles of the abdomen are weak.
Many of our strength and backward bending postures are actually supported by the abdominal muscles.
If the strength of the abdominal muscles is insufficient, the role of gravity will pull the lumbar spine down to the ground, which is also very painful.
So we should strengthen the exercise of core muscles.
With these five points in mind, back bending will become easier 1 Warm up is very important 2 Learn how to position yourself safely 3 Remember that back bending is stretching 4 Practice step by step to find balance 5 don’t be afraid!..
