Concern, learning and communicating with us to improve our posture is one of the main purposes of practicing yoga, so what do we need to improve our posture? Round shoulder arched back high and low shoulder scoliosis pelvis backward tilt pelvis forward tilt X and O-legs to solve the problem, we first need to find out the reasons
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Then, as a yoga teacher, how to simply evaluate and solve the students’ posture problems? 1
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Simple standing assessment mountain standing, with feet shoulder width apart, take photos of your whole body from the front, side and back
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Start to observe the posture of the body, good posture, and all joints of the body are in a neutral and symmetrical balance
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From the front, the shoulders are the same height, the side waist is the same length, the head is on the extension line of the spine, the pelvis is looking from the back, the earlobes are in a straight line, the shoulders are the same height, the lower angle of the scapula is in a straight line, and from the side, the outside of the ankles and knees, the outside of the hips, the acromion and the ears are in a straight line
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2
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Stand up to evaluate the posture deviation – the muscles with excessive tension in the backward inclination of the pelvis: hamstrings, gluteus maximus Gluteal muscles stretching: buttocks, hamstring muscles stretching, using foam rolling fascia to relax muscles with insufficient activity: strengthening the muscles of iliac psoas, external oblique muscles, hip flexors and so on: standing leg raising or scissors kick practice 3, standing assessment of posture deviation – pelvic obliquus over strain muscles: iliac psoas muscle, erector spinal muscles, hip flexors and other stretches: kneeling hip flexors, Muscles with insufficient quadriceps stretching activity: abdominal and gluteus maximus strengthening exercises: bridge, one leg bridge, fitness ball bridge, frog pose 4
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Standing evaluation posture deviation – muscles with excessive tension of round shoulder: pectoralis major and pectoralis minor stretching: anterior deltoid, muscles with insufficient chest stretching activity: rotator cuff, inferior trapezius, anterior saw muscle strengthening exercises: external rotation of shoulder 5 Standing assessment of posture deviation – head forward movement tense muscles: neck extensor, superior trapezius and levator scapulae stretching: Neck relaxation, sternocleidomastoid muscle extension, muscles with insufficient activity: neck flexor strengthening exercise: equidistant neck movement 6
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Standing evaluation, posture deviation – upper cross syndrome, over strained muscles: trapezius, levator scapulae, pectoralis major, etc.: shoulder neck relaxation, muscles with insufficient chest extension, lower trapezius, rhomboid Strengthening exercises of anterior serratus muscle: Isometric anterior neck movement, external rotation of shoulder 7
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Standing evaluation posture deviation – hyperactive muscles of high and low shoulders: excessive stretching of trapezius muscle on one side; insufficient stretching of muscles in lateral neck: strengthening exercises of anterior serratus muscle on the high side: standing and pushing the wall 8 Posture deviation of standing assessment – overstretched muscles of high and low hips: medial and lateral oblique abdominal muscles, hip abductor, erector spinalis and trapezius stretching: Tibial band stretching, sitting hip stretching, piriformis stretching, muscles with insufficient activity: strengthen exercises according to individual: avoid high-intensity exercises to reduce the risk of injury to ankles, knees, hips and waist
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Finally, the above contents, For reference only, in real life, most people’s posture deviation occurs because of the imbalance of joint muscles
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Generally speaking, the simplest and most effective way to correct the imbalance is to stretch the over contracted muscles
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However, there are inevitably many posture problems of one person, so it is necessary to make a specific analysis according to the specific situation of the individual..
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