When it comes to backward bending, the students who just started practicing yoga said, teacher, my waist is very hard and I can’t do it.
Yoga masters have said that what is stiff is not your body, but your heart.
Therefore, we must first overcome ourselves psychologically.
The back bend of yoga is to learn to accept, feel and overcome fear.
Secondly, you should know that when you practice back bending, don’t worry, be patient, and don’t think about being as soft as an acrobat.
It’s good to break through your limits every time you practice.
Finally, yoga backward bending starts from the thoracic vertebrae.
Learn to open the chest, open the shoulders, flexible the thoracic vertebrae, and learn to lift the chest up.
This is the key to avoid squeezing the lumbar vertebrae.
Today, I recommend some simple backward bending yoga movements to students, which are very suitable for self practice and challenge backward bending step by step.
Advanced practitioners can also take these actions as warm-up actions for advanced backward bending.
Practice simple backward bending step by step ↓↓↓ action 1: lie on your stomach, hold your left elbow on the ground, straighten your left leg, stretch your instep, bend your right leg, hold your instep back with your right hand, keep your heel close to your hips, look ahead, and keep breathing for 10 times.
Side change action 2: kneel on your knees, the same width as your hips, step on your feet, put 2 bricks on both sides of your feet, keep your hips pushing forward, and bring your hands back to the chest above the bricks, Relax your head and keep breathing for 10 times.
Action 3: back to the wall at a distance of one foot away from the wall, do Vajra with your hands extending upward and backward, push the wall to keep your chin slightly closed, lift your chest up and keep breathing for 10 times.
Action 4: stand with your legs close together at a distance of one arm away from the wall, push the wall higher than your head, open and sink the chest for 1 minute.
Action 5: come to the low lunge, Put the back instep on the wall, keep the back knee slightly away from the wall, support both hands on the brick, keep the hip sinking for 1 minute, side change action 6: the left knee is against the wall, the lower leg is against the wall, the hip is against the wall, the right foot is on the ground, the knee is 90 degrees, both hands hug the elbow, the upper back and elbow are against the wall for 1 minute, side change action 7: the knee is on the ground, the same width as the hip, and the feet are on the ground, the hips are aligned with the knees, Extend your hands forward and keep your forehead close to the ground for 1 minute.
Yoga backward bending can open the heart chakra and release negative emotions, which is why you will feel happier and relaxed after practicing backward bending posture.
So, if you have nothing to do, do more back bends- There is a prize in the message – welcome to leave a message.
Before 12:00 on December 3, we will select the most lucky fans from the selected messages and give one Yoga long sleeve (4 colors are optional) as shown in the figure below.
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..
