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For Yoga Xiaobai, practice is very important, but practice is more important.
Repeated wrong practice will not only lead to stereotyped action patterns, but it will be difficult to correct them in the future, and wrong practice will also cause harm to the body! Today, I will introduce 14 postures that yoga beginners often practice wrong, and attach the right and wrong comparison charts.
You can collect them and check them slowly! 1.
Mountain standing in mountain standing, many people tend to tilt their pelvis forward or backward.
What’s the right way? Imagine that your pelvis is filled with a bowl of water.
You can neither let the pelvis tilt forward to overflow the water nor tilt back to pour it out.
Can you get it? 2.
Tree pose 1.2.3 is a simple version of tree pose, while Figure 4 shows that the sole of the foot is placed on the inside of the knee, which is wrong.
It is easy to cause dislocation of the knee joint.
It is recommended to either put it on the root of the thigh or put it on the ankle.
3.
The posture of standing forward flexion has the highest error rate.
Remember that if the spine cannot be well extended, the knee can be slightly bent to rotate the pelvis forward, so that the lumbar spine will not be injured.
4 The strength of the hand of the side angle stretching type should be extended to the position of the ceiling, not to the side.
In addition, the straight leg should be strongly pushed on the ground so that you can better feel the extension of the side waist.
5.
The most common problem in the downward dog type downward dog type downward dog type is that the back is arched and the pelvis is not rotated.
Beginners can solve this problem by slightly bending their knees.
Oh, 6.
There are two mistakes in the semi God monkey type and the semi God monkey type.
First, the thigh on the back side is not vertical to the ground, It should be perpendicular to the ground.
Second, it should not include the chest and the back.
The spine should be fully extended.
7.
The upper dog training should fully extend the spine to create space for the lumbar spine.
The chest should be opened and pushed forward.
Do not pile all the pressure on the lumbar spine.
Long time wrong practice will cause serious injury to the lumbar spine.
8.
When practicing elbow support, many people like to shrug their shoulders and pay attention to expanding their shoulders, Keep the shoulder blades full.
Long term shoulder shrugging exercises can easily cause shoulder injuries.
9.
Some people in the doggy pose can’t sink the thoracic vertebrae when completing this pose due to the rigidity of the spine.
They can use a yoga brick to help them put it under the thoracic vertebrae.
10.
In the camel pose, the thighs should be perpendicular to the ground, the spine should be extended, and the chest should be fully opened so as not to squeeze the lumbar core and gluteal muscles.
11 For beginners of Vajra sitting, if the instep of their feet is not open, the effect of placing a yoga mat under their buttocks is the same.
You should know how to use yoga AIDS.
12.
Squat prayer.
Similarly, for some Gaja people with limited squatting, the best practice is to put yoga bricks under their buttocks.
13 Bridge Training: Bridge Training: pay attention to the distance between the knees and the shoulders.
Both hands should press down the ground forcefully and the pubic bone should be lifted up.
14.
Plough training: many people will squeeze the cervical spine and should fully tighten the core.
Feel the body extending upward.
Both arms can press down the ground and expand the chest.
It is suggested that the correct practice method is to put a blanket under the shoulders to avoid more detours and reduce errors and injuries.
May you who have just entered Yoga benefit from this article.
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