When it comes to yoga, the first posture that many people think of is forward bending.
Some people say that my fingers can’t touch my toes! It’s too stiff.
In fact, this is the most typical misconception about the yoga front bend.
Other misunderstandings are as follows: 1.
My legs are too long and my hands are too short, so we can’t touch the toes.
Let’s not see whether our hands can touch the toes.
Let’s see whether your abdomen can touch your thighs and whether your chest can touch your knees.
It has nothing to do with the length of the hand.
For example, if you imagine yourself to be a piece of paper, no matter what your body proportion is, you can fold it from the middle part to make the upper and lower parts of your body clip together, so it really has nothing to do with your body proportion! 2.
My waist is hard, so I can’t fold it.
Many people will fold it from the waist.
However, the lumbar spine originally has forward physiological curvature.
How can I fold the lumbar spine at such a large angle.
No wonder many people say that their waist is hard when they can’t bend forward.
In fact, it’s not really a waist problem.
What is the truth? The fact that your fingers can’t touch your feet is just an appearance, but the essence is that you didn’t turn your pelvis! Folding from the hip means turning your pelvis! When you can’t turn your pelvis, you can’t fold from your hips, and you will fold from your waist.
If you can’t fold it down, you can’t touch your toes.
Why is the pelvis so difficult to turn? The upper end of the pelvis is connected with the lumbar spine, and the lower end is connected with the thigh; The upper muscles include the lower back muscles, ligaments and fascia, while the lower muscles include the buttocks, thigh root muscles, ligaments and fascia.
If these parts are tense, when you rotate the pelvis, these parts will prevent you from continuing to rotate.
For example, people who are tight at the back of the thigh cannot bend forward because the muscles at the back of the thigh restrict the rotation of the pelvis.
Where do you start to rotate the pelvis? The muscles mentioned above are the muscles that prevent the pelvis from rotating, so what muscles help the pelvis to rotate? That is the core muscle of the abdomen, mainly the lower abdomen.
The core muscles here are not only the superficial waistcoat line, the six-pack abdominal muscles, but also the deep pelvic floor muscles.
How to find the feeling of rotating pelvis? 1.
Cat/cow stretching Yes, we have done this many times, but this time, students should focus on the pelvic area.
When inhaling, the pubic bone is downward, the ischial bone and the coccyx are extended backward, upward and backward.
When exhaling, the coccyx and the ischial bone are extended downward, the pubic bone is retracted to the position of the navel, and the abdominal muscle is retracted and lifted for 8-10 times to find the feeling of rotating the pelvis.
2.
The downward dog posture should be a “V” shape, but the beginner cannot do it, and it will be made into a “U”, which is actually because the pelvis does not rotate.
The abdomen pulls in the upper body, the pubic bone extends backward and upward, and the sitting bone goes up to find the ceiling as if it is going to raise the hips (but most people flatten the lumbar spine is a problem, so don’t worry about really raising the hips).
Apply the motion of rotating the pelvis forward to the forward bending.
1.
Use the yoga block to stand on the yoga block.
If the back of the thigh is tight, you can slightly bend the knee to keep the lower abdomen close to the thigh, This is the key point for the pelvis to rotate rather than fold from the waist.
You can grasp the thigh, lower leg or yoga block for 1 minute.
2.
Enter a deeper fold.
When the previous pose is completed, keep the pelvis rotating forward and slowly straighten the knee.
The abdomen is adducted and lifted up.
The sitting bone is looking up for the ceiling board.
It is important to activate the muscle at the back of the thigh in the forward bend.
Also, it is important to activate the muscle at the back of the thigh in the forward bend, It can help the pelvis to rotate forward and prevent the knee from overstretching.
The rear thigh muscles are not activated, the lumbar spine is excessively stretched, the rear thigh muscles are activated, the hips are rotated forward, and the rear lumbar spine is not excessively extended.
Finally, students should know that the forward bending and folding is the stretching of the whole body, not just the stretching of which part- Message award – today’s topic: Yoga poses look the same externally, but they are very different.
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