Standing forward flexion is a classic forward flexion that we are most familiar with
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Many Jia people suffer from problems such as “always unable to get down”, “bowing back and keeping their back straight”, “bending knees or not” and “poor breathing”
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The root cause of these problems is that we only pay attention to the part of the form of this pose
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We temporarily jump out of the trouble and have a comprehensive understanding of standing forward bending with yogi Xiaobian
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The first part: understanding standing forward flexion
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Let’s first understand the lower body pose: standing forward flexion
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The following figure shows the practice method: mountain standing; Inhale, extend your spine and lift your hands above your head; Exhale, the arms drive the upper body, take the hip as the folding point, and fold forward and down; Keep
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There are many effects of standing forward bending, which can make people calm; It can nourish the facial skin and make the complexion bright and ruddy; It can increase the flexibility of the back of the leg and beautify the leg shape and hip shape; Can exercise the front thigh and abdominal muscle strength; Gently massage abdominal organs; Flexible hip joint
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The second part: two misunderstandings in standing forward bending
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The password sounds simple, and the action itself is not complicated
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But many beginners can’t do this well
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Why? It is because there are misunderstandings in the practice and understanding of Zhanli forward bending
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1
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Misunderstanding in practice: the implementation of the password is not in place
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As we all know, the most common mistake in doing this pose is Bow back and shrug
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Then why is there such a mistake You didn’t act according to the command of taking the hip as the breaking point, or you heard the command, but you didn’t strictly implement it, or Bend down according to your habits
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with When the lumbar spine is the folding point to do this action, it will appear The arch of the lower back; with The position of the thoracic spine is the break point, which will appear The condition in which the upper back is arched
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The password for this action is Take the hip as the breaking point
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In order to let you understand, I took three dynamic pictures to demonstrate the different consequences of these three different forward folding methods
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Error demonstration 1 Take the thoracic vertebra as the bending point to do forward flexion
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Let’s take a look at the wrong demonstration I made
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At the beginning, I was afraid that my hands could not reach my feet, so I would try Shrug and stretch your arms forward
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Subconsciously, you may feel that this will increase the length of your shoulders and arms and make it easier to touch your feet
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Error demonstration 2 Take the lumbar spine as the bending point to do forward flexion
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All consciousness is in the position of the lumbar spine
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The lumbar spine is like the hip joint of the downward bending belt, which is slightly moved
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Here The lumbar spine is active, and the hip joint is passive forward and downward, which is pulled down by the lumbar spine
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Correct demonstration Bend forward with the hip as the breaking point, and fold from the hip joint at the root of the thigh
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The spine falls forward because of the forward inclination of the pelvis, here Hip flexion, pelvic forward tilt is active, with the spine forward and down
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2
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There are misunderstandings in the understanding of Asana: the understanding of asana is too one-sided
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Correct understanding of asanas can correctly complete and deepen asanas
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When many people talk about standing and bending forward, the first thing they think of must be Physical flexibility
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Then when you can’t do this pose well, the first reaction is that the back of your thighs is relatively tight
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Of course, this response is not wrong, but it is too one-sided
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Why is he one-sided? We know that yoga practice needs physical training Flexibility and strength work together to complete the movement
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In addition to Yin Yoga, all yoga postures should activate muscle strength, protect joints, and help us enter postures more deeply
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The same goes for standing and bending forward
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Stand and bend forward if you only focus on the flexibility of the back of your thighs
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Of course, you can do it
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But you want to go deeper
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It is necessary to activate the muscle strength of the front thighs and abdomen
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This is why many people practice yoga for a long time, but they always shout that the core has no strength, the arms have no strength, and the legs have no strength
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Why? Because when you practice, you don’t have the habit of using muscle strength at all
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Part III: specific how to do 1
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Push your hips back first (solve the misunderstanding of the password of taking the hip as the folding point)
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As mentioned earlier, a mistake that is particularly easy to make before you go is that you don’t fold from the hip
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Push your hips back before folding Let the pelvis lean forward first
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Don’t underestimate this simple pelvic forward tilt
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It’s equivalent to A guide was given to the lower hip flexion, first to the hip forelimb A moving track was paved
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First push the hips backward to make the pelvis lean forward, and then do the folding action along the track of leaning forward
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At the same time, push the hips back, and the body will naturally slightly bend the knees, creating space for the knee fossa and avoiding knee hyperextension
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2
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Start the muscle strength in the front of the abdomen and thigh to make the abdomen and the front of the thigh infinitely close (solve the misunderstanding that forward flexion does not need strength, but only flexibility)
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Start the muscle in the front of the thigh
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Let’s imagine in the figure below
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To bend forward, that is to say, fold the upper body and lower body together
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It is equivalent to lengthening the back of the body and tightening the front of the body
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The lengthening of the back is the force that pushes the pelvis forward and down, so we will say that the tailbone pushes up; Tightening the front is equal to pulling the pelvis forward and down, so we say tightening the abdomen and the front of the thighs so that the abdomen is close to the front of the thighs
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Activate the iliopsoas and abdominal muscles
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In the figure below, one is pushed in the back and the other is pulled in the front, Two forces intervene at the same time, and exert themselves together, which can naturally make the forward flexion deeper
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At the same time, such exercises not only exercise the flexibility of the back of the leg, but also exercise the muscle strength of the front thigh and abdomen, but also increase the effect and harvest of our exercise
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Many small partners may not be able to start leg muscle strength because of weak strength or insufficient muscle control Attach an extension band to your thigh to help you find muscle awareness
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fourth Part: let the flexibility of the back of the leg match with the strength of the front of the thigh and the abdomen to do the pose
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Do not pursue the difficulty of the pose
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When you use the intervention of muscle strength to complete the front bend pose, there will be two interesting phenomena
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Phenomenon 1
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Those with poor flexibility can’t go down at the early stage
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If you use this method to practice, you will find that you have made a big step forward and deepened than before
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Phenomenon 2
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On the contrary, if the flexibility is good, the front flexion can go down completely
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You will find that the forward flexion is not as large as before
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Because at the beginning, when you do the early stage, you completely use the flexibility of the back and the flexibility of the body
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When you use strength to do this, the strength of your front thighs and abdomen is not enough to pull your pelvis down to fold
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So it looks like you’re stepping back
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How to understand and treat this phenomenon? Now I think everyone should know that there are two conditions for doing the early stage
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Rear flexibility and front strength
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Phenomenon 1: the two conditions are close to each other, but at the beginning, only one condition is used, and the other condition is useless at all
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Now? Both conditions were used, so he made progress
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Phenomenon 2: one condition is extremely good and the other condition is not good
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We only used very good conditions before, so we went down
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Now the bad conditions are also used, The average of the two conditions is worse than the original
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Yogi Xiaobian suggested that the Jiayou of phenomenon 2 should use muscle strength when doing forward bending
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We have repeatedly stressed that it is not important to achieve the degree of asana, but whether we exercise to the part we want to exercise
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In fact, when we practice yoga in China, we have a little excessive pursuit of flexibility
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Many foreign master level yoga teachers come to China to teach, and they will be surprised at the flexibility of ordinary Chinese students
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The body needs balance
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Strength and flexibility are equally important
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We can’t ignore one and lose the other
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To add, this is the problem I found in my practice
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We all know that in the early stage of practice, the first thing is to let the abdomen close to the thigh
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Then let the chest close to the knee and put the forehead against the calf
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This is very correct, but according to my observation.
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