Do you often hear the teacher say “tighten the core?” What was your first reaction to “core tightening”? Many people tighten their stomachs.
It’s not wrong to think so, but it’s incomplete.
What exactly does core tightening mean in yoga? If we think of our “core” as a sealed can, including: top, body (front wall, rear wall) and bottom.
Then, the front wall of the can is the abdominal muscle group, including rectus abdominis, transverse abdominis, internal oblique abdominis and external oblique abdominis.
The top of the tank is diaphragm (similar to parachute and respiratory muscle), and the bottom of the tank is pelvic floor muscle (similar to a hanging net).
The posterior wall of the tank is multifidus muscle and erector spinalis muscle (including spinous muscle, iliac costal muscle and longissimus muscle).
If divided according to the more popular internal and external core, the internal core, simply speaking, refers to the deep core muscle groups, which are diaphragm, transverse abdominal muscle, multifidus muscle and pelvic floor muscle.
The outer core refers to the outer muscle group.
They are erector spinalis, internal oblique, external oblique and rectus abdominis.
Therefore, if you want to strengthen the core of yoga, in addition to strengthening the abdominal practice, especially the transverse abdominal muscle, which is very important to maintain intra-abdominal pressure.
We also need to strengthen the respiratory muscle, diaphragm, pelvic floor muscle, which is very important for women, multifidus muscle and spinal erector muscle to maintain the stability of lumbar spine.
13 movements teach you to comprehensively strengthen the core.
1.
Supine + breathing practice.
Lie on your back on the cushion surface, bend your knees close to your hips, put your hands on your chest to breathe in, feel the expansion of your chest, and then put your hands on your side waist to breathe in, Feel the tightening of the waist and abdomen.
Finally, put one hand on the back and feel the ups and downs of the back with breathing.
If you can feel breathing in all the above positions, bring this breathing mode into all the following exercises.
1 lie on your back on the cushion surface, bend your knees and lower legs parallel to the cushion surface, hold your hands flat in front, adjust several breaths, and exhale again when your navel is close to the spine, While straightening the left leg, lift the right hand up over the top of the head, inhale, restore and exhale.
Repeat the exercise on the other side, 2 elbow support in group 10-12, tighten the core hip, move to the left, then restore the exhalation, move to the right, repeat the exercise in group 10-12, 3 inclined plate, bend the right knee to find the armpit of the left arm, inhale, restore, exhale, bend the left knee to find the armpit of the right arm, inhale, restore and repeat the exercise in group 10-12, 4 left elbow support, with both feet close to the body in a straight line, Hold the hip with your right hand, exhale, keep the hip upward, inhale, restore, repeat the exercise for 10-12 times, change the other side, 5 support the left elbow, keep your feet close to the body in a straight line, point your right hand upward to the ceiling, inhale your right hand from the front of the body through the left armpit, restore, repeat the exercise for 10-12 times, change the other side, 6 lie on your back on the cushion surface, hold your legs upward 90 degrees, bend your elbows and exhale in the front of the body, Touch your toes with both hands, repeat the exercise 10-12 times, 7 lie on your back, lift your legs up 30 degrees, exhale, lift your right leg up, touch your right foot with your left hand, inhale, restore, exhale, exchange and repeat the exercise 10-12 groups, 8 lie on your back, bend your knees close to your hips, open your feet the same width as your hips, exhale, lift your head until your shoulder blades leave the cushion surface, touch your right foot with your right hand, inhale and restore exhale, touch your left foot with your left hand, repeat the exercise 10-12 times, 9 lie on your back on the cushion surface, Exhale with both hands on both sides of the head, lift the head until the shoulder blades leave the cushion surface, lift the legs up 30 degrees, exhale, bend the left knee, touch the right elbow with the left knee, exhale, exchange and repeat the exercise 10-12 groups, 10 lie on the cushion surface, press the cushion surface with both hands on the back of the body, lift the legs up 90 degrees, circle the legs to both sides, repeat the exercise 10-12 times, 11 lie on the cushion surface, lift the legs and lift the body up at the same time, Inhale with palms folded on the back of both legs, restore, repeat 10-12 times, 12 sit and stand on the cushion surface, bend your knees and lower legs away from the cushion surface, cross your hands and put them in front of your chest, lean back slightly, exhale, twist to the right, inhale, restore exhale, twist to the left, inhale, repeat 10-12 times, 13 sit on the cushion surface on the left hip side, put your legs together, put your hands on the back of your body, support the cushion surface with your forearms, and exhale with your arms vertical to the cushion surface, Bend your knees, chest and legs close to each other, inhale and restore, repeat 10-12 times, and change the other side.
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