Poke the blue words on it and pay attention to us! Pelvis plays an important role in human skeleton
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In yoga practice, we often hear the teacher emphasize: pelvic stability, pelvic neutral position, once the pelvic instability, not in the neutral position, what harm will happen to the human body? 1
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Pelvic instability, lumbar instability, a lot of low back pain problems are caused by pelvic instability
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2
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Pelvic instability, lower limb force line conduction is not smooth, many XO legs, genu varus and pelvic instability
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3
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If the pelvis is not in the neutral position, the spine will be affected
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Many high and low shoulder problems are closely related to the pelvis is not in the neutral position
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How to strengthen pelvic stability and protect the body in the process of yoga practice What about neutral? Today, I share a yoga sequence with you, so please collect it! 01
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Prepare a yoga brick for mountain pose
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Stand in mountain pose
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Put the Yoga brick on the inside of your legs to feel the tightening of the gluteal muscle of the inner thigh
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Stay for 8 breaths
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02
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Enter the magic chair pose from mountain pose to the inner thigh of the magic chair pose
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Keep the brick on the inside of your thigh
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First bend your hip and then bend your knee to feel the power of the gluteal muscle of the inner thigh
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Start the core and stay for 5-8 breaths
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03
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Exit the legs from the magic chair pose and retreat back to the same position You can start the core, adductor and gluteus with bricks on the inside of your legs, and stay for 5-8 breaths
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04
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In locust style, you can exit from the inclined plate and enter the locust prone mat
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Start the core and gluteus to exhale
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Leave your hands and legs off the ground and stay for 5 breaths
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Practice group 3
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05
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In boat style, you can exit from locust style, sit on the mat surface, rotate your pelvis forward, tighten the core, keep your back straight, and keep your legs clean Put bricks on the inside of legs off the ground to help stabilize hands on the outside of legs, stay for 5 breaths 06, Bridge exit from boat style, supine on the mat to enter bridge style, clamp bricks on the inside of legs, exhale and tighten the core, lift hips with gluteal muscles up for 5-8 breaths in a group, practice group 3 07, supine leg lifting to exit from bridge style, supine on the mat, clamp bricks on the inside of legs or yoga ball, exhale and tighten the core, waist and back to the ground Shoulder relaxation, legs about 60 degrees from the ground, 5 breathing group, practice 3 groups 08, inverted arrow supine position, yoga brick put sacral core tight, shoulders relax legs and lift tightly from the ground to 90 degrees, stay 1-2 minutes tips: in addition, in the process of practicing yoga, you can add some exercise adductor muscle of big leg and gluteal muscle, which can also stabilize the pelvis! Let’s go when we’ve finished watching 👍。
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