Folding forward from mountain standing to forward bending is an action that many beginners are prone to mistakes and injuries
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In practice, we must start the corresponding muscle strength, rotate the pelvis and maintain the awareness of the body
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1
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In the process of standing down, bring your hands to your hips, retract your navel, keep your back extended, don’t bow your back, don’t pull your legs with your hands, and let your chest stick to your knees
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2
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In standing forward flexion, keep your abdomen retracted continuously, turn your pelvis forward, don’t bow your back, your head is not looking for your knees, but let your chest stick to your knees, and your face is buried in the middle of your legs
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3
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If another variant can’t go deep, Bend your knees and keep the lower end of your ribs close to your thighs
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There are two simple exercises for deep forward bending ↓↓↓ the first: open your feet the same width as your hips, put your palms under your soles, inhale, lift your heels off the ground, hips up, straighten your knees, exhale and fall slowly, repeat for 10 times
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The second: first come to half of the standing forward bending, straighten your legs and extend your spine, Exhale with your fingers, fold from your hips, keep your back as extended as possible, inhale and extend again, repeat for 10 times
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In fact, don’t think that forward bending is forward bending, don’t think that folding is folding, but the extension and elongation of the back of the body, which is the rotation of the pelvis
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The effect will be better
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