Arm support pose has a high requirement on the overall quality of the body
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It takes strength, patience and courage to put weight and confidence in your hands and then lift your body
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The arm support position strengthens the arm, shoulder, wrist and core strength
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At the same time, it’s fun and gives us confidence to observe our progress
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In moving towards this goal, all aspects of the body have been strengthened
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Therefore, the arm support posture is worth trying
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But they do need steady practice and some warm-up preparation
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Before practicing arm support, make sure you know the following four points: 1
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Watch your wrist
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When we begin to practice arm support posture, the wrist needs to bear a lot of pressure
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The wrist is made up of many small bones, which are relatively fragile, especially when the weight is put on it without proper warm-up
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Wrist pain is more common in yoga practice, according to the degree of injury, recovery time is not the same, some even need a few years
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So don’t let your wrist hurt
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First, stretch and move your wrists, such as downward dog, four column support, inclined plate, wrist rotation and stretching exercises
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2
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Keep aware of the shoulder and scapula
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The shoulder joint is one of the most flexible joints in the body, so it is also very fragile
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There is a group of muscles around the shoulder joint
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Pay attention to these muscles when doing arm support posture
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If these muscles are uncoordinated and unbalanced, it is easy for the shoulder not to be in the right position, and the weight will come to the hand, causing injury
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For example, we can strengthen the strength of the shoulder through the inclined plate, the shoulder back and down, and slowly switch to the four column support
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3
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Strengthen the arm strength
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When we begin to practice the arm support, we need the arm strength to lift ourselves
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Every yoga pose needs it
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If you can’t be comfortable and steady with the ready pose, don’t make a more advanced version
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For example, you should be able to take 5-10 comfortable breaths in dolphin style before doing a handstand
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Slant board and dolphin style build up upper body strength to prepare for head handstand
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4
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Build a stable core of core strength to make all postures simple, as well as the arm support postures
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A lot of stability comes from the core
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If the core is weak, other parts of the body will compensate, leading to malposition or uneven weight distribution
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You can build the core with boat, half boat, swash and sideboard
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Start with simple arm support postures, and try simple arm support postures, such as tolasana and bakasana
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1 tolasana is a posture that allows you to get used to putting weight on your hand
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Before you do the balance, plate the lotus
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Put your hands on the ground or two bricks
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Wang Xiaoai lowers her arms and feels the weight
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When lifting, try to lift the weight up, with the knees close to the chest and away from the wrists
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Keep it as long as you can, then come down for a rest and repeat
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If you can’t make a lotus dish, you can cross your legs in 2 crow squats, with your hands on the ground
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The foot can step on the Yoga brick to activate the leg strength
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Bow your back, activate your back muscles, lift your toes, place your knees behind your big arms, and look ahead
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Don’t look at the following, it will be more difficult to balance
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Finally, remind everyone to practice step by step according to their own situation, hoping to bring a little surprise to your practice
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It is said that the world will be different after holding up..
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@ @ @ teacher wechat @ @ @ recent good article @ @ today’s Yoga tutors are all watching.
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