Warrior 1 and warrior 2 are common postures in yoga, which can improve the core strength of legs, waist and abdomen, so as to help us stabilize the pelvis, lumbar spine and knee joint
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But why do many people feel weak legs, waist and knee discomfort in postures? That’s because the foundation is not stable enough and the posture is not in the right position
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Today, let’s share with you how to find the right position and stabilize the foundation in yoga warrior 1 and warrior 2
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In the mountain stance, find the upright mountain stance, with feet of the same shoulder width and hands supporting the hip to exhale, fold the body from the hip to inhale, extend the spine to exhale in the forward bending, retract the abdomen, slightly bend the knees and push the feet to inhale, return to the mountain stance, point to the sky with the top of the head, ankle, knee, hip and shoulder in a straight line, repeat for 5 times, find the feeling of starting the core Too small spacing: the knee joint of the bent leg will exceed the ankle, and the foundation is unstable, resulting in excessive pressure on the knee joint
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2
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The transverse distance between feet is too small: in Soldier 1, the hip and chest should be in the same direction as the 2 and 3 toes of the front foot and the patella of the knee joint
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If the transverse distance between the feet is too small, the hip and knee joint are not in the right position, it will lead to excessive pressure on the lumbar spine, lower back and knee joint
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Soldier 1’s correct practice is to find the neutral position in the mountain pose, hold the hip with both hands, open both feet slightly longer than one leg, buckle the toe in, turn the right foot to the right, rotate the hip out of the right thigh, turn the upper body to the right, press the heel of both feet on the sciatic extension line and press the right foot 2 and 3 toes and right knee to the right, buckle the left toe in 45-60 degrees and bend the right knee no more than 90 degrees in the same direction as the knee, start the front of the thigh to retract and start the movement Gluteal muscles, stable pelvis, spine extended upward, arms raised and extended, palms of hands relatively the same shoulder width, five fingers extended, big arms turned inward to the ears, shoulders relaxed, keep 5-8 rounds of breathing, change the opposite side soldier 2 common mistakes: knee joint malposition 1, knee joint buckle in flexion leg: the thigh of flexion leg in soldier 2 should rotate outward, knee patella should be in the same direction as 2 and 3 toes, open the hip
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If you don’t do this step, the knee joint and pelvis of the bent leg are not in the right position
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Will damage the knee, compression to the lumbar spine, lower back
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2
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The knee joint exceeds the ankle: the size of the bent knee should not exceed 90 degrees, and the knee joint should not exceed the ankle
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When the knee joint of the bent leg exceeds the ankle, the pressure on the knee joint will be too high
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Soldier 2’s correct practice is to find a neutral position in the mountain pose, hold the hip with both hands, open the feet slightly longer than one leg, buckle the toes inward, turn the right foot to the right, rotate the right thigh outward, follow a line or right heel to the left foot arch, point the toes 2 and 3 of the right foot to the right, buckle the left toes inward 45-60 degrees and close the abdomen with the knee, bend the right knee slowly, the knee does not exceed the ankle, and push the floor inside the right foot Start the front of the thigh, push the outside of the feet, start the gluteal muscles, the thigh bones of the legs back to the hip joint fossa, extend the spine upward, look for the sky on the top of the head, raise the arm side horizontally, relax the shoulders, extend the palms downward, open the five fingers, turn to the right, maintain 5-8 rounds of breathing, when practicing on the opposite side, pay attention to whether the hip, knee, ankle and toe are in the right position, and then pursue the hip joint on the basis of ensuring the knee joint is in the right position If necessary, use yoga AIDS
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It is safe and effective practice to learn to perceive the body and pursue the right position in asana, and to benefit from asana
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