I talked with you a few days ago.
The reason why hero sitting can improve the corrected leg shape is that the alignment of the three joints of hip, knee and ankle has nothing to do with pulling the calf muscles outward.
A friend left a message and asked in the hero sitting, and another friend said that he had never tried to move his calf muscles outward in the hero sitting.
Today, I’d like to add some questions about hero sitting.
Let’s first understand the Asana: Yoga hero sitting.
The figure below shows a very basic yoga sitting posture, which can extend a series of changes such as forward bending, twisting and lying hero.
Let’s first look at the problem of moving the calf muscles outward with your hands.
In the previous sharing, we also said that this is an essential step in hero sitting practice, but some people don’t pay attention, some don’t know, and others dial in the wrong direction.
When many people move the calf muscles: put four fingers into the knee fossa, and then move backward and outward.
The more correct method is: sink the four fingers deep, keep the deep state of the fingers unchanged, and move them outward in parallel.
If you think about it, you will understand that putting your hand in and then pulling it back is equivalent to moving the calf muscles and skin back away from the knee fossa, and the space of the knee fossa becomes smaller.
Recall that the folding of the groin in forward flexion is to push the groin back, and the folding towel we often compare is to arrange the folding position.
In fact, it is equivalent to taking the knee socket as the folding point to fold the large and small legs.
Obviously, it should be deeply trapped and pushed forward rather than backward.
So the correct way is to put your fingers deep in and push them forward and then move them outward.
If you kneel on the mat and your hands can’t get in, you can put your hands in the forehead like the button head type, and get up and sit down while pulling.
Let’s look at the correct placement of the hero’s knees and feet.
1.
Knee as we said in the previous article, the inside and outside of the knee should be parallel.
What do you mean.
For example, put a wooden stick into the knee fossa.
After entering the pose, the wooden sticks exposed on both sides of the knee fossa should be horizontal and parallel to the ground.
But most of the time, the hero’s sitting state is that the inner side of the knee fossa falls down and the outer side of the knee fossa turns up, that is to say, the wooden stick presents an oblique line rather than a horizontal line.
The main reason is that the flexibility of the hip joint is not enough.
The solution is very simple: don’t rush to sit completely on the ground and pad bricks under the hip.
Usually practice more external rotation and internal rotation of the hip joint.
For example, bird King beam angle.
2.
Instep.
If the appearance of the knee mainly reflects the state of the hip joint, the appearance of the instep mainly reflects the state of the ankle.
Most of the time, we want the inside and outside of the ankle to be extended equally when the hero is sitting.
If you look at the form outside, it is: the foot is on the outside of the hip, and the heel and sole are on the extension line of the lower leg.
Specifically: the center line of the ankle and instep presses the ground, and the pressing point does not deviate to the inside of the instep or the outside of the instep; The outside of the ankle does not bulge out, and the inside does not sink in.
Like the mountain pose, the inside and outside are the same length; The sole of the foot has no internal buckle, the heart of the sole is upward, there is no distortion, and the inner edge of the foot is not shortened.
Find some wrong pictures to show you.
Let’s take another correct picture.
Of course, these errors often occur at the same time.
Let’s take a look at the adjustment method: manually pull the ankle and sole of the foot.
If not, you can only raise your hips.
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