First, let’s understand the wheel type: practice method: lie on the mat with your feet as wide as your pelvis, bend your knees, and keep your feet close to your hips
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Stay in one group to breathe
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b
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b
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Elbow abduction observe the video of my previous practice of roulette and the practice of many members, and find that elbow abduction is the first mistake most people make when practicing roulette
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In the process of keeping, keep your arms and shoulders unchanged, step your feet down, lift your thighs up, and do more with breathing
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2
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This is because although you started the wheel at the beginning, the details of your exertion are actually wrong
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Practice hip joint extension ability more, strengthen the extension ability of front thigh and iliopsoas muscle
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4
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Exhale, step on the ground, push the ground with your palms, lift the trunk up, and let the top of your head touch the ground
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Solution: A, with the extension band fixed on the big arm to prevent elbow expansion
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After entering the wheel, the continuous foot down, thigh up, but also help to pull the center of gravity back to the original position, reduce the pressure on the arm
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When practicing the wheel, first lift the body with the palm to let the head fall, but many people lift the body with their elbows outstretched, which will cause the strength of the arm and the whole shoulder to be removed
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1
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In this book, the difficulty coefficient of triangle twist is 5; the difficulty coefficient of sitting and bending forward is 6; the difficulty coefficient of halluman monkey is 36
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Chest forward, can make the whole spine extension, avoid extrusion, and can adjust the body center of gravity
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Wheel is a backward bending movement, hip extension ability is not enough, also directly limit the completion of wheel
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Try it step by step
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You can push your chest forward and your thighs up
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Help the thigh bone rotate inward, release the space of the ilium and lumbar spine
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Usually practice open shoulder
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Yoga Xiaobai can also practice the wheel well!.
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At the last time, keep the awareness of your legs and feet, then straighten your arms and enter the wheel position
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As long as the method is correct, it’s not difficult to practice the wheel
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In yoga time, it is also called the first wheeled practice
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In the process of this stay, you can keep a few more groups of breathing
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In fact, the requirement of wheel type for body flexibility is greater than that for strength, especially the flexibility of shoulder joint and hip joint
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This is a very simple and effective method
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Don’t let one side of your body obviously fall first, or the other side even fall with you
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It is suggested that this kind of people should use the stretching belt to correct their own details
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Keep breathing for 5-8 groups in the wheel type
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Many people only know how to push the body up in the wheel lifting style, but neglect to push the chest forward
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c
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Roll the coccyx and lift the pubis; this is the common point of all kyphosis, so that the spine can be extended and the lumbar spine has enough space
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Knowing that Yoga wheel is just a basic posture, which eliminates the mental fear of difficulties, let me tell you with years of experience how to practice wheel step by step
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In this group of breaths that are held on the top of your head, first look for your feet and legs
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This is a complete method of wheeled practice, which is also the most basic wheeled practice
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And in the hand support posture, habitual elbow extension can cause shoulder pain
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You can see why I said that wheeled is just a basic movement
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The later complete wheeled practice and single leg wheeled practice are all completed on the basis of the first wheeled practice
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When you are in the wheel lifting style, you will feel that your legs are completely out of control as if you are not aware of it
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Solution: A
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When exhaling again, straighten your arms, lift your body off the ground and enter the wheel type
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But I want to tell you that the basic wheel is just a basic pose in yoga, and the difficulty coefficient of the basic wheel is only 7 in Iyengar’s light of yoga
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Now let’s take a look at the key points of unlocking the wheel
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You can’t use your feet and legs, and your body’s center of gravity moves forward
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You can do it yourself, but after fixing your arms with a stretch band, many people will find it difficult to get up before
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Whether it’s basic or difficult, as long as the method is right and the practice is gradual, it’s not difficult
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In this case, coupled with the elbow to expand, arm and shoulder strength can not be used, the results can be imagined
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It’s very important to push the brain cavity
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Many years of experience tells you: as long as the method is right, yoga Xiaobai can also practice the wheel, yoga wheel is just the basic action, it is not difficult, the method is right, beginners can easily complete, in the minds of many yoga beginners, yoga wheel seems to be a distant and difficult action, especially for some people with rigid body
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It’s as simple, direct and effective as strapping
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Bend elbows, palms of hands down over shoulders, fingertips forward
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Exhale again, bend your knees and elbows, and fall back to the ground
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Time will prove everything
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As a result, you will find that your body is very heavy, and the palm can’t work hard
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It can help to find the awareness of the legs and activate the inner thigh muscles
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The center of gravity of your whole body runs forward and presses on your hands and neck
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It’s very similar to the feeling that the elbows of the upper hands are extended outwards
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Finally, I would like to remind you that when you exit the pose, you should still bend your elbows and land on the top of your head first, then fall back on the cushion, return the same way, and pay attention to keeping the balance of your spine
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It’s a set of opposing forces
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3
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What is the concept of difficulty coefficient 7? I’ll give you a few examples and compare them
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add a yoga brick between your knees
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