Well done forward bending, people don’t look old at 80! Standing and bending forward is one of the very classic postures in yoga.
Although it seems simple, it has many effects: 1.
Stretching the back watch chain and bending forward can help lengthen the back, relieve the pressure on the spine, and stretch the back of the body to prevent the leg muscles from shortening and becoming stiff.
2.
Massage the abdomen to promote digestion in the process of keeping forward flexion.
The abdomen is pulled in and attached to the thigh.
It can massage the abdominal organs, improve gastroptosis, stimulate the blood circulation of the stomach, and improve digestion.
3.
Promote the blood circulation of the face, detoxify and nourish the face When we bend forward, the trunk is in an inverted state, which can promote the blood flow to the face, accelerate the blood circulation, help expel toxins from the face, and make the face skin ruddy and shiny.
4.
Release the pressure, let the brain calm and make people humble, turn all the restlessness into internal gentleness, find the humility and gratitude in the heart, and let the brain slowly become calm and peaceful.
5.
As the saying goes, “If your tendons grow an inch, your life will last ten years.” Frequent practice of forward bending can help stretch your muscles and bones, dredge your meridians, and make your body younger and younger.
It seems simple to bend forward, but many children say that they can’t get down when they bend forward, or they feel pain in the back and sore legs after practice, because your bending forward is just a swing, not a straight position! So, how can we practice forward bending correctly? The following four points are very important: 1.
Spine extension Many students do not extend the back of their legs enough, but they go to arch their backs to bend forward in order to reach their feet.
This will bring great pressure to the lumbar spine, especially for students with lumbar disc herniation, they should keep the spine extended and then bend forward.
Therefore, when practicing forward bending, you must maintain the extension of your spine.
Grasping your feet with your hands is not the goal of yoga, but the correct practice is.
2.
It is important to learn how to rotate the pelvis when bending forward! In this way, the lumbar vertebrae can be extended.
If the pelvis is not rotated, it is easy to make the arch back bend forward.
When entering forward bending, you can bend your knees slightly, turn your pelvis upward, that is, find the feeling of your sitting bones pouting your hips upward, and then straighten your knees slowly.
3.
Starting the core flexion seems to be a relaxing posture, but it also requires us to start the core.
During the practice, we should draw the abdomen inward, find the belly button to the spine, and find the feeling of lifting the lower abdomen and perineum.
You will find that the front flexion becomes more in-depth.
4.
The quadriceps in front of the thigh and the hamstring at the back of the thigh are a group of antagonistic muscles.
If you want to stretch the back, the front muscles need to be contracted and lifted, which can better protect the hamstrings and prevent excessive strain.
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