Welcome to pay attention “ For the general public, the word “abdominal contraction” is neither strange nor complicated
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In yoga class, almost every class, teachers have to remind them of “abdominal contraction” countless times, especially in the inclined plate, boat, handstand and other postures
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In daily life, ordinary people, including beginners who just learn yoga, begin to practice yoga, When I hear the word “abdominal contraction”, I think it’s just a single tightening of the abdomen
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In fact, abdominal contraction here is not only a tightening of the abdomen, it’s more about letting the gays start the core
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People who have a better understanding of human anatomy may know that the core of the human body is not just the abdomen, but the parts below the diaphragm and above the pelvic floor
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In addition to the rectus abdominis, transverse abdominis and internal and external oblique abdominis, the core includes diaphragm, pelvic floor, multifidus, iliopsoas and gluteus
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So, in yoga practice, how to do the right “belly”, start the core? 1
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Starting from the perineum of the lower abdomen, abdominal contraction does not mean to directly retract the navel to the back (if you do this, you will find it difficult to tighten it)
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Instead, you should consciously raise the perineum, retract the triangle area of the lower abdomen, and really activate the pelvic floor muscle
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The whole area of the reproductive system is tightening inward and upward, and then the navel naturally retracts, And this kind of abdominal retraction will be more stable
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2
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In yoga practice, some students said that they would not be able to breathe after abdominal contraction, so it’s easy to hold their breath
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That is because at ordinary times, I am used to breathing with my abdomen, coupled with the tension and stiffness of my chest and shoulders, so I don’t know how to breathe as soon as I close my abdomen
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At this time, we need to practice chest breathing more, bring the breath to the ribs and back, activate the diaphragm, tighten the abdominal wall, support and protect all internal organs and lower back, and truly activate the core
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3
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Correct abdominal retraction has the feeling of zippering up the pants
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When exhaling, pull the zipper up (from pubic bone to abdomen and up to navel), and when inhaling, keep a semi tight state; Tighten again on the next exhalation; Next time you inhale, keep it half tight
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When you inhale, relax a little and keep half tightening to make the inhalation more full, but don’t loosen it completely, so that the waist can always be effectively supported, the abdomen can be tightened better and the core can be activated
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5 yoga postures start core 1
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Dynamic bridge supine, knee and hip width, feet aligned knee, inhale, hands raised above the head, maintain 8 breaths, exhale, hands come to both sides of the body, lift hip up, maintain 8 breaths 2
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Dynamic spinal torsion supine, open hands, bend elbows, inhale, lift legs, bend knees, exhale, knee to the right, do not touch the ground, keep 10 breaths, change sides 3
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Sit and stand in boat style with legs off the ground, hold the knee socket with both hands, bend the elbow, extend the spine, and keep breathing for 10 times 4
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Cat / bull stretcher, hands aligned with shoulders, knees aligned with hips, inhale, extend spine upward, hold 10 breaths, exhale, bow your head and back, hold 10 breaths 5
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Hold your hands in line with your shoulders, your feet are the same width as your hips, and your abdomen is adducted
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Keep breathing for 5 times-
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