On the way of yoga, you either focus on yoga or pay attention to yoga
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Whether it is stream yoga or astonga yoga, there is a conversion from four pillars to upper dog pose, and more than once
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Today, let’s discuss how beginners can complete the conversion between these two actions
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In this process, it is particularly easy to squeeze the shoulder
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Over time, the shoulder will become stiff and seriously injured
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Four column support → upper dog pose how to prevent the shoulder from bearing too much pressure in four column support? 1
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Shoulder outward rotation first, the shoulder must not be inward rotation
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The shoulder should be outward rotation, the shoulder head should face forward, not downward, and the chest should be opened
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We find the feeling of shoulder rotation in the locust variant: lie down, put your forehead on the ground, straighten your hands back and up, keep the upper body of your shoulder with the palm facing down, and rotate your big arm outward
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Then, keep the position of your shoulder still, just bend your elbows, and your palms support the ground on both sides of your ribs
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This is the state that our shoulders should show in the four pillar support
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2
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The truth of big arm force is very simple, If you use your arms, there will be no pressure on your shoulders
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When we do four column support, we should feel the force on the rear side of the big arm, and the shoulders should not feel anything ‘
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How to do four column support for beginners? The standard conversion is directly from four pillar support to upper dog pose, but for beginners, four pillar support is difficult due to the lack of core and arm strength
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Therefore, we suggest to make a variant of four pillar support and bend the knee: the correct way is to bend the knee to the ground, move the body forward, bend the elbow 90 °, align the elbow with the wrist, sink the chest, shoulder and upper body, and keep the core stable and raise the head slightly, The wrong practice of not landing on the chin is that if the strength is insufficient at the beginning, you will have the habit of pressing the shoulder down
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This is very dangerous for the shoulder pose, and you will also land the chin and squeeze the cervical spine
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This is the obvious failure to start the strength of the big arm
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When the pressure comes to the shoulder, how can you support the shoulder from the four pillars to the upper dog pose? Let’s first look at how the arm changes from four pillar support to upper dog pose
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The palm position does not move, but the shoulders are up and back, and the elbows are from 90 ° to 180 °
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For beginners with stiff body, you can keep your elbows slightly bent
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Finally, let’s take a look at the whole process of simple four column support to dog pose
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It’s not just beginners who can do this
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When you feel tired and want to “be lazy” after practice, you can do this for the rest of the movement conversion
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Yes, you should stay in the right position when you are tired, instead of lying down softly
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Oh ~ – there is a prize for leaving a message- Welcome to leave a message
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Before 12:00 on July 2, we will select the most lucky fans from the selected messages and send out a yoga suspender vest (3 colors optional) as shown in the figure below
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For those who have won the prize in the past, the prize will be automatically postponed to the next Jiayou ~ ▼ teacher wechat ▼ recently, Haowen Yoga people are watching it.
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