Stamp the blue words on it and pay attention to us! The abdomen is a part of the core of our body.
It plays a role in connecting the preceding and the following and protecting the abdominal cavity, transmitting power to the limbs.
In yoga practice, we often hear yoga teachers, new and old students ask for abdominal tightening in any pose.
In fact, abdominal tightening is not accurate enough to some extent.
Strictly speaking, it is wrong in some postures.
Re understand that the interior of the lower abdomen is the abdominal cavity, which is a part that can freely bulge (bulge) or concave (suck).
The abdominal muscle group is at the outermost side of the abdominal cavity.
One of its functions is to protect the abdominal cavity.
Therefore, the abdominal muscle group will also bulge with the bulge of the abdominal cavity; With the adduction of abdominal cavity; Tighten as the abdominal cavity remains neutral.
Therefore, according to its physiological function, it has three states: convex, concave and neutral.
When the abdominal cavity supports the abdominal muscles and makes the stomach bulge: you can obviously feel the stretching of the abdominal muscles.
Students with low body fat can touch the hard massive abdominal muscles.
At this time, the abdominal muscle is an outward convex arc, and the abdominal muscle strength is the greatest in this state.
When the abdominal cavity is retracted and the stomach is sucked: you can also feel the stretching of the abdominal muscles.
Compared with the reverse stretching when the stomach is bulging, the shape of the abdominal muscles at this time is a concave arc, and the strength of the abdominal muscles at this time is the weakest.
When the abdominal cavity remains neutral: in order to remain neutral, the abdominal muscle will be in a tight state.
It should be noted that the abdominal muscle is in a neutral state, that is, a tight state.
This state is neither adduction nor bulging, but tension.
Like a tight rubber band, the abdominal muscles are in a straight line.
The abdominal muscles have these three states.
In Yoga asanas, not all asanas are in the state of adduction (sucking the stomach), bulge and tension.
So, when should I suck my stomach in yoga class? When should I tighten? When should the stomach bulge? Sucking the stomach helps to reduce abdominal obstacles.
It is easy to fold the upper body forward and touch the thighs.
At this time, the strength of the abdominal muscles is weak or even does not exert force.
Other core parts such as the back and side waist exert force to keep the body stable.
For example, in yoga postures, when the forerunner, twist and other postures, the stomach is required to retract, otherwise when your stomach bulges, how can your upper body be the forerunner? For example: sitting posture precursor: suck stomach to reduce abdominal space; Side angle torsion type: belly sucking type, upper body leaning against thigh; When the stomach is bulging, the strength of abdominal muscles is the strongest, which will tighten with other core muscles, making it easier for the upper body to bend back.
For various backward bending postures in yoga postures, the abdomen is generally required to bulge, such as locust pose: the stomach bulges to support the ground; Snake pose: puff up your stomach and stretch your abdomen; Belly tightening is a form of abdominal muscle stress, which is suitable for most yoga postures, such as flat support, side plate support, etc.
Note: during flat support, the abdomen needs to provide strength to keep the body stable.
If you suck the abdomen at this time, it is easy to collapse your waist and bow your back.
If the stomach is bulging or tight, it can solve the bad phenomenon.
To sum up, the three states of the abdomen correspond to different yoga postures.
Don’t use one state to practice all yoga postures.
Distinguish the situation before deciding whether the abdomen is retracted, tight or bulging.
For new students, it may be inconvenient to experience the feeling of abdominal tension.
You can try to keep your stomach bulging and feel the feeling of abdominal stretching first.
After you’ve read it, you can watch it before you go 👍。.