On the way to yoga, it is not yoga, or on the way to yoga
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In yoga postures, warrior I and II are two postures with high error rate
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The key to a stable foundation is to find your neutral position
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How to find the neutral position? Start from mountain pose, the feet are the same width as the hips, and then fold forward from the hips
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From standing forward, bend the knees, start the core, and slowly return to mountain pose
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In the process of returning to mountain pose, the feet are pressed down, first the knees are aligned with the ankles, then the hips are aligned with the knees, then the shoulders are aligned with the hips, and finally the chin is lifted up to align the clavicle The distance is too short: the front knee will exceed the ankle, the foundation is unstable, and the front knee joint has too much pressure
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2
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The horizontal distance between the feet is narrow: the middle hip and chest of soldier I should be aligned with the front of the mat
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If your feet are too narrow, you can’t straighten your hips, and you have too much pressure on your front knees
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The soldier I in the upright position is like this: find the neutral mountain stance, step backward with the left foot, the right knee is above the right ankle, the right toe is forward, the width of both feet is the same as that of the hip, the back foot is 45-60 degrees, buckle the outer side of the back foot to press the cushion, after the hip is placed in a stable position, put the hands together, feel the hip open a little, put the left hand on the back of the left hip, push the hip forward, start the core, extend the spine and extend the spine When you are ready, raise your hands up, keep the biceps close to your ears, palms opposite, shoulders relaxed, keep a few breaths, then relax, hold your hands on the ground, return to standing, bend forward and change sides, repeat soldier II common mistakes: knee orthosis, knee often has two mistakes, knee buckle in: soldier II front leg should rotate outward to open the hip
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If the base is unstable, the pelvis on the side of the bent leg is unstable, and the knees buckle in, it will squeeze the lower back and knees
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2
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Knee over ankle: when knee over ankle, pressure will be too high
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The knee should be aligned with the ankle, 90 degrees, mainly relying on the strength of the leg
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The soldier II is like this: from standing and bending forward, find your neutral position, take a step backward with your left foot, turn your right foot forward, buckle your left foot in 90 degrees, open your hip, hold your hands on your hip, lift your upper body, lower your hind foot, start the strength of your legs equally, reduce the pressure of your forelegs, balance the pressure of your forefoot’s little toe, start your hip, protect your knee, bend your knee slowly, and find a comfortable position But don’t press your feet more than 90 degrees, start the thigh bone back to the hip socket, put your hands together in the chest, or extend to both sides, palm down
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Conclusion: when practicing soldier I and II, check the hip, foot, ankle and knee alignment
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Be aware of the body, find the right position, and use aids when necessary
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Don’t compare with others, explore the feeling in asana
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It’s practice, not perfect
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It’s safe and beneficial to practice in the right position
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