Some people reported that following the teacher’s practice, they clearly completed the pose seriously, but they were said to be not correct enough, but they could not find the reason…
In fact, this is all a matter of detail.
For example, the lumbar spine, cervical spine and thoracic spine are not extended.
No! have Delay! Exhibition! 01 Lumbar vertebrae are not extended In the posture of standing hands, many people will squeeze the lumbar vertebrae forward, and the spine is not extended upward.
▼ In the inclined plate, the lumbar spine is also squeezed, and the spine is not stretched to both sides.
▼ 02 The thoracic vertebra is not extended in the boat position, mainly bending backward.
▼ 03 The cervical vertebra is not extended in the upper dog position, and the extension of the cervical vertebra is often forgotten, and the back of the neck is squeezed.
▼ 04 The whole spine is not extended in the triangle, so it is necessary to extend the whole spine, the front side, the rear side, the left side and the right side of the spine, and then it can be better twisted.
▼ During standing forward bending, pay attention to the equal extension of the lumbar spine, thoracic spine and cervical spine, otherwise the waist will collapse, the back will bow, and the neck will shrink.
▼ How can we extend the spine? From the outer muscles, 1.
The extension of the lumbar segment requires abdominal adduction.
Therefore, in yoga postures, abdominal adduction will be emphasized, and more attention will be paid to the exercise of abdominal strength at ordinary times.
2.
The extension of the thoracic segment requires the activation of the back muscle, and the adduction of the scapula is pushed forward.
Therefore, in class, we often hear the teacher say that the sinking of the shoulder blade and the backward shoulder help the thoracic spine to move forward.
3.
The extension of the cervical spine requires the activation of the muscles at the back of the neck.
This is relatively simple.
Students will find it easy to extend the back of the neck as long as they bring their consciousness there.
From the perspective of inner muscles, of course, the most important thing for a strong spine is the erector spine.
The long muscle at the back of the spine starts from the back of the sacrum, reaches the back of the occipital bone, and fills in the groove between the spinous process and the costal angle.
Recommend a very effective posture to exercise erector muscles: ◀ Locust style ▶① Lie on your back with your legs together, your chin touching the ground, your hands on both sides of your body, and your palms facing up; ② Keep the lower jaw on the ground, arms straight, palms down, under the body, pinkie touching, legs close; ③ Inhale, lift the right leg straight up, do not rotate the raised leg, keep the right hip close to the right forearm, tighten the muscles of the right leg, straighten the knee joint, and hold your breath with the lower jaw shoulders against the ground; ④ Exhale, slowly put the right leg back to the floor, keep the arm still, inhale, and repeat the same action with the other leg.
In this process, pay attention to the stretch of the neck; ⑤ It is recommended to practice every day, keep breathing five times each time, and repeat for five to seven times.
In addition, we must pay attention to the following details: ● lengthen and extend the back of the neck; ● The feeling of scapula circling back, slightly adduction and chest pushing forward; ● The hip muscles should be relaxed, and the strength should be applied to the inner thigh muscles, and the lifting should be done; ● Keep your toes and head away from each other, and consciously pull your toes back.
After paying attention to the extension of the spine, you can complete the posture very well, and it will not be as hard as before..
.
