After clicking the blue word to follow us, we usually encounter a bottleneck period, and this bottleneck period may be very long – most Yoga lovers feel that they are very soft after practicing for many years, but it will be very difficult for them to further their postures practice, such as head handstand and combat balance, which require high balance strength
.
What is the cause of the problem? The problem is that the power of yoga is ignored
.
Yoga’s “softness” is based on the support of the body’s specific and sufficient strength, rather than the imagination that the body can be folded and inverted without any reason over time
.
There are many ways to build Yoga strength, such as lifting the patella and tightening the thigh muscles; Adduction of the tailbone; The pelvis should be in the right position; Open the chest; The most important one is “adduction of the tailbone”
.
The first purpose of tailbone adduction is to ensure that the pelvis is in the right position, so that the body has a central force point when doing the posture, so that the strength can be better extended from the legs to the head
.
Only when the strength is well distributed in the whole body, the posture can grow and extend; On the other hand, adduction of the tailbone can prevent lumbar collapse and protect the lumbar spine
.
Especially in the back bend and front bend, the adduction of the tailbone is very important! Many beginners habitually use the strength of the lumbar spine directly to complete, resulting in lumbar compression, wear – and even low back pain
.
In the posture, the adduction of the tailbone is easy to activate the muscles of the buttocks and the back of the thighs
.
When the lower limbs have strength support, the strength support points of the backward and forward bending will not be in the fragile waist, but will be transferred to the legs, chest and back“ Therefore, the teacher’s most important words in postural guidance are “adduction of the coccyx” or “downward rolling of the coccyx”
.
But many people (including some yoga teachers) mistakenly interpret “adduction of the tailbone” as “tightening of the buttocks”
.
If you look at the following diagram of the tailbone and understand the concept of the tailbone, it is not difficult to correct the adduction of the tailbone
.
The caudal bone is under the sacrum, which is composed of 4-5 segments of caudal vertebrae and is triangular
.
As shown in the figure: for example, in the triangle extension, the correct adduction of the tailbone is the premise to ensure that the body is in a plane when extending laterally
.
Otherwise, it is easy to collapse waist and scoliosis; In the simplest cat style, it’s easy to use the strength of lumbar vertebra to collapse the waist to stretch the back
.
The correct way is to adduct the tailbone, lock the core, and then stretch the spine directly
.
Down dog, for a long time used to press back to stretch, in fact, is not right
.
The truth is the same as the cat style, which should be to ensure that after the tailbone adduction, the core is stable, and then extend the back
.
In this way, after understanding the general rule that tailbone adduction makes postures powerful, it is not difficult to understand why white head handstand is called “inverted mountain style”? In fact, whether standing or upside down, the core strength point is always in the central pelvic belt after the adduction of the tailbone
.
After understanding this, look at the figure below
.
Yoga based on strength is safe, beautiful and stretching
.
Share, collect, like, watch.
.