Practicing yoga, when it comes to forward bending, should be one of the most difficult postures for many practitioners
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Especially for beginners, they often practice forward flexion, whether it’s sitting and standing forward flexion, and always want to grasp the feet desperately, leading to the situation of squeezing the lumbar spine! In fact, if you want to do a good job in the forward flexion without squeezing the lumbar spine, you need three key elements: 1
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Learn to rotate the pelvis forward (practice the cat and cow style more, feel the pelvic rotation); 2
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The muscles at the back of the thigh should not be too tight (the tension at the back of the thigh will cause the sciatic bone can not rise, which affects the pelvic rotation); 3
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Have a good hip flexion ability (good hip flexion ability, which can help to complete the forward flexion more deeply) If you practice forward bending, you won’t be afraid of squeezing the lumbar spine! Today, I share a yoga sequence, which can help us learn how to rotate the pelvis, stretch the back of the thigh, and strengthen the hip flexion ability! 01-02, cat and ox pose ● with hands on the ground and knees on the ground, enter the cat and ox pose to inhale, rotate the pelvis forward, extend the spine to exhale, tighten the core, ribs and coccyx, and arch the spine upward from the lumbar spine and thoracic vertebra one by one for 10-12 times ● 03, lower dog pose ● exit from the cat and ox pose and enter the lower dog pose
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If you can’t find the feeling of pelvic forward rotation, you can try to stand on tiptoe and bend your knees slightly Bend and stay for 5-8 breaths ● 04, stand and half bend forward ● withdraw from the lower dog style, move your legs forward to exhale, tighten the core, bend the hip first and then bend the knee, clip a yoga brick between the abdomen and thigh, find the feeling of back extension and hip flexion, stay for 5-8 breaths ● 05, stand and bend forward ● keep the foundation of the upper one style, slowly straighten your legs, keep the Yoga brick between the abdomen and thigh for 5-8 breaths Breath ● 06, low lunge ● inhale, take a big step back to the left leg to enter the low lunge, keep the spine extended, hands akimbo roll the tailbone, stay 5-8 breaths ● 07, hemi monkey ● exit from the upper one, hip backward, left knee kneeling, left thigh vertical exhale, tighten the core, right leg back hook off the ground, stay 5-8 breaths ● 06-07, return to the lower dog position after changing sides 08
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Strengthen the side extension ● enter the left leg from the down dog position and exhale toward the middle of both hands, tighten the core, straighten the left leg, hook the toes back and stay for 5-8 breaths, then change sides ● 09
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Single leg standing spine extension ● exit from the upper one, return to standing and bending forward to inhale, support the ground with the right leg, lift the left leg backward to exhale, tighten the core, keep the abdomen close to the front of the thigh for 5-8 breaths, and then cross Change the other side ● 10, Heron style ● exit from the upper one, sit and stand on the mat, enter Heron style, inhale, bend the hip of left leg, stretch upward, exhale, tighten the core, feel the stretch of the back of left leg, stay for 8-10 breaths, change the other side to practice yoga, remember not to cast the net for three days and bask in fish for two days! Only by practicing yoga can we make progress! Click into the video number below to watch more dry goods, remember to like + pay attention! Teacher wechat can long press the figure below to identify the QR code, add a point in the lower left corner to select yoga products.
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