When practicing yoga, we often hear the teacher say, “if this pose is wrong, the body will compensate.
This pose should be practiced in this way to avoid” compensation…
” Therefore, many Jiaren will have questions about what is compensation? How to avoid compensation when practicing yoga? 1.
What is compensation? Compensation, in short, is that when the human body maintains a certain posture or carries out a certain exercise, the muscles and joints that should play a role can not function normally, but let the synergetic muscles or adjacent joint structures replace it to complete the work and compensate for its failure Missing function.
For example, the most common hip practice in yoga, many Jia people will have leg compensation.
They don’t feel the hip, and their legs are sore or even thicker.
The reason is that the hip exercise should have the strength of the hip muscles, but the proprioception and muscle recruitment ability of the hip become worse because of long-term sitting.
Therefore, when you start practicing the hip, you should The work that should be done by the hips is done by the legs.
As a result, the hips are not practiced, but the legs are coarsened.
There are many reasons for compensation, such as poor muscle proprioception, poor muscle recruitment ability, weak muscle strength, excessive fatigue, and the use of other muscle groups when the muscles are inhibited.
What impact will compensation in yoga have on the body When there is a compensatory action, it means that some muscles and joints are bearing the work they don’t need to bear, and muscle / joint fatigue, pain and injury will occur in the long run.
For example, low back pain may be caused by insufficient flexibility of hip and thoracic vertebrae and poor core strength, resulting in lumbar compensation, overuse and pain.
Knee pain may be caused by hip or ankle Joint, or gluteal muscle weakness.
The thicker and thicker legs may be caused by hip amnesia, leg compensation, the thicker and thicker upper trapezius muscle, and the compensation of anterior saw muscle weakness.
How to avoid compensation when practicing yoga? Step 1: the starting position is in the neutral position.
If there is no neutral position, do not train! Whether practicing yoga or other sports, the starting position of the body should be from it Starting from standing position, if the starting position is wrong, the action will not be right, and the compensation will naturally appear.
Step 2: adjust the breathing, which will affect the operation of the body and the movement mode of the body.
The wrong breathing mode will not only lead to the compensation of the body, but also affect the nervous system, resulting in the deterioration or disorder of muscle recruitment ability.
Step 3: activate the breathing before practice Activating the exercise can help you wake up the target muscles and joints, find the feeling of their strength, and then bring it into the exercise, which can effectively improve the practice effect and avoid compensation.
Step 4: follow the correct exercise mode, yoga pose practice, and each action has its own practice steps and correct exercise mode, so you need to do it step by step Step 5: practice yoga step by step, everyone’s physical condition is different, so in the process of practice, we must step by step, and don’t encourage others.
Otherwise, if the body can’t bear it, it is prone to compensation and damage.
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