On the way to yoga, you should pay attention to the practice of yoga postures, and often collapse the ribs of the lumbar process.
At this time, you can not only close the abdomen, but also do three very key actions: close the ribs, roll the tailbone, extend the thoracic spine, how to close the ribs: close the ribs to the middle line, At the same time, how to roll the tailbone in the direction of the navel: in fact, how to extend the thoracic vertebrae by rotating the pelvis backward, the back of the pelvis downward, and the front of the pelvis upward: the thoracic vertebrae extend upward while keeping the ribs retracted.
In fact, many problems of collapsing the lumbar process ribs can be solved as long as these three aspects are achieved.
Let’s take a look at the following different types of postures, retracting the ribs Obvious effects of rolling the tailbone and extending the thoracic vertebra: standing three-dimensional 1.
Raising the arm with the tailbone down, the ribs retracted, and the thoracic vertebra extended 2.
Magic chair with the tailbone down, the ribs retracted, and the thoracic vertebra extended 3.
High lunge with the tailbone down, the ribs retracted, and the thoracic vertebra extended.
Arm support pose 1.
One half of the elbow plate supports the tailbone backward, the ribs retracted away from the ground, and the thoracic vertebra extended, The top of the head stretches forward.
2.
The elbow plate supports the tailbone backward, the ribs retract away from the ground, the thoracic vertebra extends, and the top of the head stretches forward.
3.
The inclined plate tailbone is backward, the ribs retract away from the ground, the thoracic vertebra extends, and the top of the head stretches forward.
In the inverted three-dimensional headstand and elbow handstand, the ribs retract, the tailbone looks up to the ceiling, the thoracic vertebra extends, and the shoulders are lifted.
Pay attention to these three points at all times in the practice of asana, It can help activate bandha (bandha), especially perineal bandha and abdominal bandha, and activate the internal energy of the body, so as to achieve the positive position and lightness from inside to outside, and the external sequence of internal energy- Message Award- Today’s topic: external order and internal energy.
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