I believe that every Jiaren hopes to unlock head handstand and elbow handstand, and yoga elbow handstand tests shoulder stability and arm strength more than head handstand
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So, today’s Xiaobian will list these 6 steps
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Practice in this way to help you easily and safely unlock the elbow handstand! 1
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Stretch the shoulder and touch the knee to the ground, perpendicular to the hip joint; Put your elbows on the Yoga brick, put your forehead on the ground, and put your hands together; Hold for 1 minute and stretch your shoulders
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2
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Practice Vajra sitting posture with elbows in motion, and sit your hips on heels or yoga bricks; Clamp the brick with both hands, bend the elbow when exhaling, and clamp the elbow inward to touch each other as much as possible; Inhale, straighten your elbows again and repeat 10 times
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3
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Abduction and adduction of shoulder blades come to the elbow support type, and clamp the Yoga brick in the tiger mouth position of both hands; When exhaling, the shoulder blades retract and the spine sinks; When inhaling, the shoulder blades are abducted and the back is full; Repeat 10 times
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4 Dynamic dolphin moves forward on the basis of the previous individual pose, raising your hips to dolphin pose; Exhale with your shoulders forward and the tip of your nose against a brick; Exhale back into dolphin pose; Repeat 10 times
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5 enter the elbow handstand, on the basis of the previous asana, lift one leg, hook the feet back, and straighten the hips; Start the abdominal core, keep the shoulder stable and lift the right foot; Gently lift your left foot off the ground and bring your legs together; Keep breathing for 5 times
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6
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After doing the elbow handstand, you need to return to the baby style to relax; Sit on your hips, heels, elbows on the ground, and your hands together at the back of your neck; Keep breathing 10 times
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Because the elbow handstand lacks the support of the head fulcrum, and more weight support is borne by the arm, shoulder and back
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The biggest difficulty of many Jia people in practice is that the shoulder and arm ache quickly, which is the obvious lack of strength and core strength, resulting in excessive pressure on the shoulder
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Therefore, when practicing elbow handstand, it is recommended to strengthen the practice of core strength
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Stretch your shoulders before and after practicing elbow handstand to prevent your shoulders from becoming stiff
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