When it comes to yoga, the first pose many people think of is forward bending.
Many people say that my fingers can’t touch my toes! It’s too stiff.
In fact, this is the most typical misunderstanding of Yoga pre bending.
Other misunderstandings include: 1 My legs are too long and my hands are too short, so I can’t touch my toes.
Let’s not see if my hands can touch my toes.
Let’s see if your abdomen can stick to your thighs and your chest can stick to your knees.
It has nothing to do with the length of the hand.
For example, you imagine yourself as a piece of paper.
No matter how your body proportion is, you can fold it from the middle and clip the upper and lower parts of your body together.
Therefore, it has nothing to do with your body proportion! 2.
My waist is hard, so I can’t fold it.
Many people will fold it from the waist.
However, the lumbar spine originally has a forward physiological curvature.
How can I fold the lumbar spine back at such a large angle? No wonder many people say their waist is hard when they can’t bend forward.
In fact, it’s really not a problem of the waist.
What is the truth? It’s just an appearance that your fingers can’t touch your toes.
The essence is that you can’t turn your pelvis! Folding from your hips means turning your pelvis! When you can’t rotate your pelvis, you can’t fold from your hips, you fold from your waist.
If you can’t fold it down, you won’t touch your toes.
Why is the pelvis so difficult to rotate? The upper end of the pelvis is connected to the lumbar spine and the lower end is connected to the thigh; The upper muscles include lower back muscles, ligaments and fascia, and the lower muscles include hip, thigh root muscles, ligaments and fascia.
If these parts are tense, when you rotate the pelvis, these parts will prevent you from continuing to rotate.
For example, people with tight back thighs can’t bend forward because the muscles behind the thighs restrict the rotation of the pelvis.
Where to turn the pelvis? All the above mentioned muscles prevent the pelvis from rotating, so what muscles help the pelvis rotate? That is the abdominal core muscle, mainly the lower abdomen.
The core muscles here are not only the surface waistcoat line, six abdominal muscles, but also the deep pelvic floor muscles.
How to find the feeling of rotating the pelvis? 1.
Cat / cow stretching yes, this has been done many times, but this time, students should focus on the pelvic area.
When inhaling, the pubis is downward, the ischium and coccyx extend backward, and when exhaling, the coccyx and coccyx extend downward, the pubis retract to the position of the navel, and the abdominal muscles retract and lift up for 8-10 times to find the feeling of rotating the pelvis.
2 Downward dog pose downward dog pose should be in the shape of “V”, but beginners can’t do it.
It will be made into “U”.
In fact, it is because the pelvis doesn’t rotate.
The abdomen retracts the upper body, the pubic bone extends backward and upward, and the sitting bone looks up to the ceiling as if to raise the hip (but most people flatten the lumbar spine is a problem, so don’t worry about really raising the hip).
Apply the forward rotation of the pelvis to the forward flexion.
1 Stand on the Yoga brick with the help of the Yoga brick.
If the back of the thigh is relatively tight, you can bend the knee slightly and keep the lower abdomen close to the thigh.
This is the key for the pelvis to rotate rather than fold from the waist.
The hand can grasp the thigh, calf or Yoga brick for 1 minute and 2 minutes Enter deeper folding.
After the last pose is done, keep the pelvis rotating forward, slowly straighten the knees, retract and lift the abdomen, and sit up to find the ceiling.
Finally, students should know that forward bending and folding is the stretching of the whole body, not just one part.
Don’t bend forward to practice forward bending.
It’s natural when you open your body.
Yoga, see the essence through the phenomenon.
♣ Original title: media accuse China of threatening stability in the Taiwan Strait? The trump administration’s “divine logic” is no longer acceptable to the US media…
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When you see your hair, you’ll see it; Visit but don’t be generous, and start the holiday on time; Ah, in the Golden Eagle Festival last night, diri Reba was the candidate with the highest degree of topic and discussion.
In a party, one person gathered the Golden Eagle goddess, the most popular actress award and the most popular actress award at the same time, not to mention the top among the post-90s flowers, which is unprecedented in the history of the Golden Eagle Festival.
Just in terms of whether the attribution of the award is convincing, this one is really a little far away.
Just looking at the decline in the score of the award-winning work “beautiful Li Huizhen” on Douban from last night to today, the attitude of the ordinary audience is very clear at a glance.
But this work itself is a failed work on Douban, and there is not much room for decline..