If you bend forward well, you won’t be old at 80! Standing and bending forward, Sanskrit Name: Uttanasana, is one of the most classic yoga postures
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Although it seems simple, it has a lot of effects: 1
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After stretching the body, the watch chain bending forward can help lengthen the back, relieve the pressure of the spine, and extend the back of the body to prevent the muscles of the legs from shortening and becoming stiff
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2
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Massage the abdomen to promote digestion
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In the maintenance of forward flexion, the abdomen adducts and sticks to the thigh, which can massage the abdominal organs, improve the gastroptosis, stimulate the blood circulation of the stomach, and improve the digestion ability
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3
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When we bend forward, the trunk is in an inverted state, which can promote the blood flow to the face, accelerate the blood circulation, help to discharge the facial toxins, and make the facial skin ruddy and shiny
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4
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Release the pressure, let the brain calm, bend forward, make people humble, turn all the agitation into inner gentleness, find the humility and gratitude in the heart, let the brain become calm and peaceful
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5
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Anti aging as the saying goes: “tendons one inch long, life extension of ten years”, often practice forward bending can help stretch bones, dredge meridians, let the body more and more young
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It seems simple to bend forward, but many friends say that they always can’t bend forward, or feel low back pain and sore legs after practice
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This is because your bending forward is just a swing, not a proper position! So, how can we practice forward bending correctly? The following four points are very important: 1
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To extend the spine, many students don’t extend the back of their legs enough, but in order to catch the feet, they arch their back to do forward bending, which will bring great pressure to the lumbar spine
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Especially for students with lumbar disc herniation, they should keep the extension of the spine and then do forward bending
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Therefore, in the practice of flexion, we must maintain the extension of the spine, hands and feet is not the purpose of yoga, the correct practice is
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2
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Learn to rotate the pelvis
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When bending forward, it’s important to learn to rotate the pelvis! Only in this way can the lumbar vertebrae be extended
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If you don’t rotate the pelvis, it’s easy to make it arch back and bend forward
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When entering the forward bend, you can first slightly bend the knee, turn the pelvis upward, that is, find the feeling of puckering the buttocks up the sciatic bone, and then slowly straighten the knee
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3
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Starting the core flexion seems to be a relaxing posture, but it also needs us to start the core
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During the practice, we should adduct the abdomen, look for the navel to the spine, and find the feeling of lifting the lower abdomen and perineum
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You will find that the forward flexion becomes deeper
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4
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Tightening the quadriceps at the front of the thigh and the hamstring at the back of the thigh is a group of antagonistic muscles
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In order to make the back stretch more, the muscles at the front need to contract and lift up, which can also better protect the hamstring and prevent excessive strain
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Bending forward makes people humble and calms the brain
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