Sitting forward bend paschimottanasana, in which pachimo refers to the west of the body, which means the extension of the west side of the body.
In yoga, the west side is considered to be the back of the person, and the forward bend is a component of the yoga posture, which is the extension of the west side of the body, but its opposite side, namely the front side of the body, also needs to maintain extensibility rather than squeezing, To put it bluntly, it is necessary to keep the front of the body, especially the abdomen and groin position, while maintaining the great stretch of the back.
To put it more clearly, you must keep the space between the lumbar vertebrae from being squeezed.
Of course, it is also necessary to keep the natural physiological curve of the spine from disappearing.
Sitting and bending forward says that the dividing line is here.
We fold into ourselves.
This posture naturally brings us into deeper self-reflection, which may deeply nourish our emotions and may also be a difficult experience, depending on the situation that will emerge.
Other forward bends, such as baby pose, have a deep cultivation effect.
We are in this position during the ninth month of pregnancy, and naturally return to the fetal position to cultivate or protect ourselves.
In this posture that stimulates the pelvis and abdominal organs, the subtle energy effect of forward bending is concentrated on the lower chakras, which often reveals the id emotion hidden in the body.
Hold in the forward bending position for a few minutes while adjusting the flow of breath, so that students can explore these feelings safely.
To fully release to the forward flexion, we must let the whole muscle chain starting from the plantar fascia relax, through the Achilles tendon, gastrocnemius and soleus under the lower leg, the hamstring and adductor muscles at the back and inside of the thigh, the gluteus maximus, piriformis and quadratus psoas around the back of the pelvis and the lower back, and the muscles of the entire back including the erector spine, the multifidus and the latissimus dorsi.
This release requires patience.
When the back is gradually relaxed, the effect of forward bending will also appear.
When excessive pursuit, the hamstring or lower back will be easily injured.
Official account Yogis come to anatomize and analyze the sitting and forward bending: key structures: hip joint, thigh, spine.
Joint movement spine flexion (moving towards the extension direction); Pelvic anteversion; Hip joint flexion, adduction and pronation, knee joint extension and ankle joint slight back bending; Shoulder blade abduction and upper rotation; Shoulder joint flexion, slight lateral rotation and adduction; Elbow joint extended forearm slightly pronated.
Muscle working mechanism: under the action of gravity, pull the trunk to move towards the upper thigh.
Spine: extensor can deepen the movement of hip joint.
Legs: the anterior group of thigh muscles and knee joint muscles make the knee joint extend.
The posterior line of the human body is continuously formed by muscles and fascia.
These structures extend from the plantar (plantar aponeurosis) to the scalp fascia and frontal scales.
Stretched muscle spine: spinal extensor (if the action is relaxed), latissimus dorsi.
Legs: the cochineal muscle, gluteus maximus, piriform muscle, internal obturator muscle, double muscle, gluteus medius, gluteus minimus, gastrocnemius, pireus maximus, and cochineal muscle undergo a certain degree of eccentric contraction to prevent the knee joint from becoming too neutral.
Arm: rhomboid, lower trapezius, latissimus dorsi.
Breathing is very helpful for this position.
Emphasizing exhalation can strengthen the forward inclination of the pelvis, while paying attention to inhalation can help extend the upper part of the spine.
However, this only happens in the following cases, namely, the exhalation from the lower abdominal muscles and the inhalation to the chest.
Difficulties When the cochineal and gluteus maximus muscles are excessively tense, the hip joint flexion will be limited, And the flexors of the hip joint (psoas major, ilium, pubis, rectus femoris) and abdominal muscles will contract relatively to force the body forward to complete this action.
At this time, the folded blanket can be placed under the ischium to raise the hips, so that gravity can make the upper body move forward more effectively.
This will be more beneficial to the hip flexor and abdominal muscles.
Raising the hips and knees will make the spine easier to move forward.
Of course, the cochineal muscles will still be stretched, but relatively tense The temperature will be lower.
It is worth noting that the stretching feeling at the beginning and end of the muscle indicates that the tendon and connective tissue stretch to resist the movement of muscle fibers.
Therefore, it is necessary to adjust the alignment and concentration of stretching frequently to make the direct stretching feel reach the muscle belly, not just its contact point.
Practice steps: 1.
Sit on the ground and straighten your legs forward.
Place your palms on the floor on both sides of your hips.
Keep breathing deeply.
2.
Exhale, stretch both hands to grasp the toes, clamp the big toes of the left and right feet with the thumb, index finger and middle finger of the left and right hands respectively, 3.
Stretch the spine, and try to make the back concave.
At first, the back may look like a hump.
This is caused by stretching the spine only from the shoulder area.
Learn to try to bend your body completely from the pelvic area of your back while extending your arms from your shoulders.
After that, the hump on the back will disappear and the back will slowly flatten.
Keep breathing deeply.
4.
Now exhale, bend your elbows, use them as control rods to stretch your torso forward, and let your forehead stick to your knees.
Gradually put your elbows on the ground, extend your neck and torso, and put your nose close to your knees, then your lips.
5.
When you can easily complete this action, further grasp the soles of your feet and put your chin on your knee.
6.
When this action can be easily completed, clasp your hands and fingers, and then extend your chin further beyond your knees.
7.
When step 6 can be easily completed, grab your right hand with your left hand, or on the contrary, put it behind your feet, keep your back depressed, and take a deep breath.
8.
Exhale and put your chin on your shin.
9.
Take a deep breath and stay here for a few breaths.
10.
Inhale, lift your head from your knees, and relax.
Note: If you correctly practice the Paschimottanasana, you will not feel any burden on your back.
Especially the waist and back will not feel pain.
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