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A good yoga lesson requires not only regular command guidance, but also necessary auxiliary techniques.
Teachers should not only have a solid foundation of yoga, but also master the knowledge of sports anatomy.
Physical therapy techniques can be applied to yoga auxiliary techniques, which are mainly divided into two categories: passive strengthening auxiliary techniques and active antagonistic auxiliary techniques.
Take the knee joint as an example.
01 Purpose: to loosen the muscles behind the knee, create arterial space, stimulate the circulation of blood.
Steps: Fig.
1 and Fig.
2 Pull the middle calf muscles downward and laterally with four fingers of both hands.
The thumbs of both hands push the muscles in the middle of the calf up and to both sides in the middle of the lower thigh.
02 Purpose: stretch the back of the lower leg to increase ankle flexibility.
Step: Take a lunge, hook the instep as far as possible, and step on the ground with the forefoot.
At the same time, push your weight forward, and keep your knees as close to the ground as possible.
Objective: To release patella and promote blood circulation.
Step: Press the thumb points of both hands in the middle of the back of the knee.
Push your thumbs to both sides.
Objective: To release the patella, aiming at the pain caused by excessive positioning of the patella.
Step: Press the index finger and thumb of both hands alternately from the side of the patella.
Step: Fix the tibia with the left hand downward.
The right hand quickly pushes the muscles above the knee joint down 3-5 times.
Objective: To release the patella, aiming at the friction pain caused by too tight patella and femur.
Step: Clamp the patella between the hypothenar of both hands.
Lift your hands toward the ceiling.
Objective: To release the knee joint.
Step: The learner bends one knee.
The instructor fixes the instep with his right foot, holds the upper end of the tibia with both hands, and shakes back and forth with force.
Step: Place a towel roll under the learner’s knee as a support, and the instructor will push the back of the calf downward, hold the ankle and pull upward.
Step: The instructor will raise the back of the learner’s thigh, fix the upper part of the knee with his right hand, and push the upper end of the tibia downward with his left hand for 3-8 times.
Objective: To release the iliotibial band and the lower end of biceps femoris at the lateral side of the knee joint.
Step: Press the left thumb into the gap between the learner’s biceps femoris and the iliotibial band, shake the ankle with the right hand, and repeat the knee movement for 3-8 times.
Objective: To adjust the position of tibiofibular joint.
Step: Fix the learner’s calf with the left hand, and push the small head of the fibula forward and down with the right hand for 2-8 times.
Objective: To adjust the knee joint flexion extension knee tibia rotation mode.
Step: In the process of knee flexion (Figure 1), the left hand fixes the knee joint and the right hand rotates the lower leg inward.
When the knee joint is extended (Figure 2), rotate the lower leg outward.
Note: Figures 1 and 2 are consecutive actions, repeated 3-8 times.
Objective: To adjust the position of the lower end of the tibia and the tibia, so that the legs become straight and long.
Step: The learner should sit in the corner position to prepare, find the concave outside of the knee, turn the thigh outward, and press the scholar’s finger downward as far as possible.
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