Pay attention to us with the blue words on it! In daily yoga practice, many yoga practitioners may not know whether their yoga postures are standardized or not, and some practitioners may know their problems, but they do not know how to correct and improve them…
So today’s article is to share with you 14 examples of comparison between right and wrong in common yoga postures that are very easy to make mistakes.
You can check together, Whether your yoga posture is right or not…
especially for beginners! 01 Common problems of right-angle sitting posture: feet relax, soles are weak, abdomen relax, waist arch back correct practice: heel force, establish foundation strength, start core strength, straighten and straighten the spine 02 Common problems of flat-plate posture: abdomen is weak, lumbar spine is too stressed, foundation support is unstable, two shoulders shrug correct practice: start abdominal strength, reduce lumbar spine pressure, palm is under the shoulder, Keep the shoulder support stable 03 Common problems of the upward dog style: the range of the back bend is too deep, the lumbar spine is painful, and the center of gravity is concentrated on the wrists of both hands.
Correct practice: tighten the abdomen, control the range of the back bend to keep the abdomen lifting up, and relax the gluteal muscle group.
04 Common problems of the bow style: the knees are stretched to both sides to separate the abdominal wall, and the neck is too deep.
Correct practice: maintain the strength of the thigh adductor muscle, tighten the abdomen, and slightly retract the jaw.
05 Common problems of the starting style: the center of gravity is too low, The ribs of the knee joint are turned out and the core is unstable.
Correct practice: keep the hips slightly higher than the knee joint, exhale and control the ribs recovery, and the abdominal force 06 Soldiers have common problems: the pelvis is skewed, the base is unstable, and the center of gravity of the back is tilted forward.
Correct practice: push the rear buttocks forward, stabilize the pelvis, control the abdominal force, and lift the spine upward.
07 Common problems of the anti-fighter: the thigh is weak, the center of gravity is too high, and the pelvis is skewed, The correct way to twist the spine: the hips are slightly higher than the knees, the thighs are tightened and the pelvis is straightened, the spine and pelvis are in the same direction 08 Common problems of low bow lunge: the force on the rear knee joint is too large, the pelvis is too low, and the knee is far away from the toe Correct way to do: the feet are naturally relaxed, stable on the ground, the lower legs are vertical to the ground, the hips are steadily sinking 09 Common problems of hip bridge: feet are outward, The right way to squeeze and feel pain in the lumbar spine due to the large space of the two knees: the adductor muscle of the thigh works hard, the hip adjusts the width of the knee joint and the hip joint forcefully, 10 standing forward bending common problems: no hip flexion, the arch back does not relax, the distance between the feet is too close, the knee joint hyperextension correct way: fold the hip joint, extend the space of the back of the spine, naturally bend the knees slightly, relax the lumbar spine 11 downward dog common problems: the fingers are close together, the wrist is compressed, the big arm is rotated inward, The correct way to shrug shoulders on both sides: the fingers are wide open, the tiger’s mouth is forcefully pushed to keep the strength of the shoulder stable and push it to the pelvis 12 Common problems of the four-column style: weakness in the front of the abdomen, bending the knees with the hips up, and the back is sinking The correct way to do this: use the breath to control the abdomen to stabilize the power to start the core, stabilize the shoulder blades, and visually see the ground 13 Hands support handstand Common problems: visual fingertips, excessive pressure at the back of the neck, both knees and feet outward, and unstable center of gravity Correct way: visual palm root, Reduce the pressure on the neck, bend the knee, stretch the foot, and control the core power.
Common problems of the 14 half-month style: the left foot is weak, the center of gravity tilts forward, the hip joint is unstable, and the correct way to twist and sink: keep the left foot strength, the left arm vertically adjusts the pelvic rotation and lift, and stabilize the core yoga.
It’s better to practice more than to practice it.
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