The definition of the reverse plate is reverse plate, the English name is upward plate, the Sanskrit name is purvottanasana, purva refers to the front of the body
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The first way is to sit on the cushion, bend your knees, open your feet to the same width as your hips, lean back, open your hands to the same width as your shoulders, put them on the back of your hips, point your fingertips to the front, put your hips up into a table, straighten your legs forward in turn, put your feet together, keep your spine, pelvis and legs in a straight line, and put your hands together Right under the shoulders
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The second way is to sit in a long posture, with legs together, hands on the back of the hips, fingertips pointing straight ahead, five fingers separated, hips lifted up, the whole body spine, pelvis and legs in a straight line, hands directly below the shoulders
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The anatomical position of the plate
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The spine is straight and extended, the shoulder joint is abducted, the scapula is adducted and close to each other, the hip joint is straight, and the knee joint is straight
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The auxiliary practice methods of the plate: (1) with the help of the auxiliary practice method of the extension belt, the extension belt is put on the arms of both hands to help the shoulders and elbows to be more upright and stable (2) With the aid of Yoga brick (2) with the aid of yoga chair (3) with the aid of Yoga bridge (6) the effect of reverse inclined plate: strengthen the wrist and ankle, shape the leg, improve the activity of shoulder joint, at the same time, help to improve the bad posture such as round shoulder and hunchback
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