2: lie on the mat, put your hands on both sides of the body, exhale, bend your knees, and exhale again with your legs parallel to the ground
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This kind of feeling can’t be found for a while and a half
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Welcome to share the teacher’s wechat Chang’s recognition QR code as shown in the figure below, add a point to the lower left corner, and enter the selection of Yoga supplies.
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If you still can’t feel it
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Abdominal retraction is not suffocation, breath is not direct backward retraction, backward retraction is very likely to cause lumbar tension, nor is it suffocation, suffocation body will become more and more rigid
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It can protect the lumbar spine, let us go deeper into the posture, correctly start the core and so on
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When practicing yoga, you can give it more attention and practice more
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Finally, two abdominal breathing exercises are attached: lie on the mat, bend your knees, put your hands on both ends of the ribs first, breathe in, the ribs expand to both sides, the ribs descend, the navel is close to the spine, do horizontal breathing 10-20 times, activate the transverse abdominal muscle action 1: kneel on the mat, open both feet and hands to the same width as the hip, push the front foot to the ground, the limbs exhale vertically on the ground, the pelvis slightly backward Turn the navel to the spine, keep the knee off the ground for 20-30 seconds, or keep it for 5 seconds
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In class, we often hear the teacher say “close the abdomen”, but you will think, why do you need to close the abdomen when practicing posture, and how do you find the feeling of closing the abdomen correctly? First of all, abdominal retraction is very important
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K.s.iyengar so, in yoga practice, how to do the right abdominal? 1
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Repeat 8-10 groups of movements
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There is still room for a beam of light on your back, and keep it static for 20-30 seconds if you can Then, exhale, point the right toe down to the ground, inhale, restore, exhale, and repeat 8-10 groups of yoga on the other side
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“The state of the abdomen is like a drum face, which is not only expanded, stretched, but also elastic
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For those who have just practiced yoga, the awareness of abdomen is very weak, and they have been habitually relaxed
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Keep the navel to the spine, and turn the pelvis back slightly
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2, the correct “abdominal” is from the pubic adduction at the same time up to the navel, consciously lift the perineum, so that the abdominal will be more stable
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There is no excessive tightening, nor is it completely relaxed.” ——B
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Imagine the feeling of zipper in jeans, exhale, pull up, inhale and keep half tight; next time, re tighten when exhaling; next time, keep half tight when inhaling
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Secondly, what you think is not necessarily the right one
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In these points alone, the importance of abdominal retraction is self-evident
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If the teacher asks you to close the abdomen, you can’t find the feeling of closing the abdomen
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The right state of the abdomen, master Iyengar once said
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