In fact, all the backward bending postures are “opening the chest”, correcting the bad posture and chest collapse at work, and saying goodbye to the troubles and negative emotions in life
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It can help us breathe deeper and make us feel more confident
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When the chest is opened and the back bend is done, we can “upgrade to fight monsters” one by one, and conquer the difficult back bend postures one by one
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It’s easy to shape in the circle of friends
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Are you afraid of the back bend? Many practitioners are afraid of backward bending, because when the head is down, it will make us feel insecure, at a loss, and we don’t know what will happen, so we will be afraid of something we don’t know in the future
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Just like in life, we are always afraid of what doesn’t happen and what we don’t know
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How to correct the backward bending? In the practice of yoga, long-term incorrect practice will bring huge pressure to the lumbar spine, resulting in a series of injuries
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When doing the back bending posture, we should follow a series of principles to ensure the correct yoga practice, repair the shoulder and back, and relieve the lumbar pain! 1
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Starting from the thoracic vertebrae, many Jiaren concentrate their strength on the lumbar vertebrae when practicing the backward bending position
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If they practice in this way for a long time, they will definitely lead to the injury of the lumbar vertebrae
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Therefore, kyphosis should be the bending of the whole spine, that is, from the thoracic segment
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Fully lift the chest and stretch your lumbar spine
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Starting from the thoracic vertebrae, the lumbar vertebrae will not bear excessive pressure
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This kind of kyphosis really achieves the function of flexible whole spine
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2
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Relax the buttock muscles
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When we bend back, we tend to have tense muscles
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And the buttock muscle tension, will directly cause the pressure on the lumbar spine
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This is mainly due to the physiological structure of gluteus maximus
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The contraction of the gluteus maximus causes the external rotation of the thigh bone, which compresses the sacrum and tailbone, causing pressure on the lumbar spine
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Therefore, in the backward bending exercise, try to relax the hip muscles
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3
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There is a lot of downward force on the inside of the sole of the foot
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What is the relationship between backward bending and the foot? In fact, all our postures should start from the foundation
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Therefore, for some foot based back bends, we should make sure that the inside of the foot is forced downward
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Our muscles are in a state of imbalance
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Most people have muscles on the outside of their legs that are stronger than those on the inside
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You can look at your shoes
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Is there more wear on the outside than on the inside? So, when we push down on the inside of the foot, we naturally start to activate the muscles on the inside of the leg, creating space for the lumbar spine to bend back
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4
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Back bending requires precise practice
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The practice of back bending requires not only stable legs, pelvis, extended spine, but also certain back strength
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For beginners of yoga, if these conditions are not met and there is no professional teacher’s guidance
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Blind practice, the probability of causing low back pain is very high
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Therefore, orthostatic exercises are particularly important
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Take the following two backward bending postures as examples
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1
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Details of Cobra ♕ posture: push your hands down on the ground (do not over extend your elbows), lift your chest up to enter the back bend (do not shrug your shoulders and over raise your head); do not put pressure on the lumbar spine (squeeze the lumbar spine), try to stretch your chest, tighten your upper back and lower back, and extend the whole spine upward; keep your pelvis stable on the ground, the outside of your hips and the outside of your legs Press the side and instep to the floor
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2
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Bow ♕ detailed explanation of posture: lie prone and on the cushion, bend your knees, rotate your arms backward, grasp the instep / ankle from the outside of the instep with your hands, and use the backward and upward force of your legs to drive the whole body chest backward and upward, in the shape of “bow”
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In fact, most modern people do not have good backward bending ability because of their long-term desk work and not paying attention to daily posture
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Many beginners will be afraid of backward bending
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In fact, you have to change your mind
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When you don’t focus on how much back bending I can do, you won’t suffer from lumbar injury due to excessive back bending
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However, senior practitioners or yoga teachers may be very relaxed when they bend back
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They are always overloaded with yoga practice, and some excessive postural exercises, but their bodies have already been damaged unconsciously
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Every detail of the back bend needs to be carefully understood, every action needs to be accurately practiced, and sports injuries are rejected! Copyright belongs to the original, if there is any infringement, please contact us in time! Pay attention to the official account and reply to key words, see the relevant articles, lose weight, thin waist, thin arms, thin legs, thin stomach, chest, buttocks, open shoulders, hip joints, tendons, menstrual periods, pregnant women, and the head of the uterus.
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