Looking at yoga knowledge and practicing yoga every day, careful Jiaren will find that in every Yoga course, the yoga teacher will take us to practice, there will be exercises involving flexible spine.
Before doing all yoga movements, you must also maintain the correct alignment and extension of the spine, and then carry out in-depth practice.
The spine must be straight? When practicing yoga, the spine must be straight.
Arching the back must be wrong?! Seeing this question, I think the answer given to me by experienced Jia people should not necessarily vary from person to person, or from practice to practice.
Anatomical structure of the spine before answering this question, I would like to share with you the basic anatomical structure of the spine.
The spine includes cervical spine, thoracic spine, lumbar spine, sacrum and coccyx.
The motion angles of each link are as follows: therefore, according to the anatomical structure of the spine, we know that the whole spine can not only flexion / extension, but also lateral flexion and rotation (torsion) And so on…
In yoga, the term “arch back” often refers to the state of spinal flexion.
Arch back is not necessarily wrong.
In fact, in most yoga exercises, in order to avoid excessive lumbar pressure injury, the state of the spine should be in a straight line as far as possible to avoid excessive arch back, which is right.
But this does not mean that all the exercises in yoga, as long as the arch back, must be wrong.
These three common exceptions 01 The purpose of the practitioner is to practice the flexion of the spine, such as the cat pose in yoga and the spinestretch in pilates.
They all require to arch the back as much as possible and present the spine in a large “C” shape.
02 In Yin Yoga, forward bending exercises emphasize the deep relaxation of the spine, so as to relax the central nervous system.
Therefore, most yin yoga postures, such as Caterpillar, butterfly, hanging, dragonfly and so on, seem to be in the state of “arch back”, in fact, they are to completely relax the spine.
03 Repair exercises after a lot of back bending exercises after a lot of back bending exercises, many Jia people will do one or more forward bending “arch back” spine flexion exercises.
It is used to neutralize or avoid the pressure on the spine caused by backward bending exercises, so as to maintain the overall balance of the spine.
Therefore, when practicing yoga, the flexion of the spine is also a practice method of flexible spine.
People must be flexible and not one size fits all.
The following yogis have compiled a set of flexible spine Yoga twisting poses with high-definition illustration.
Yoga teachers can be used in member classes.
Practitioners can practice directly.
They should collect them well! Standing forward flexion + torsion starting from the standing posture, the feet are separated from the hips, the body is folded down from the hips, the right knee is bent, the left hand drives the chest to the left, the right hand is supported on the brick, the back is extended to maintain 8 breathing heads to the knee + torsion sitting, the legs are extended forward, the toes are hooked back, the right knee is bent, the right heel is close to the perineum to inhale, and the arms drive the body to extend and exhale upward, Twist the body to the right, place the left hand on the outside of the thigh, extend the right hand upward to maintain 8 breaths, change the reverse sitting position, twist the spine to sit and stand, straighten the legs forward, hook the left knee back, cross the left leg on the outside of the right knee to inhale, drive the body to extend upward with both arms, exhale, twist the body to the left, support the left hand, hold the right hand against the left knee to deepen the torsion, extend the spine upward to maintain 8 breaths, On the other side, balawaga sits in a sitting position, bends his knees, puts his feet on the outside of the right hip, overlaps his right ankle with his left foot, points his knees forward to inhale, his arms drive his body to extend upward and exhale, turns his body left, his right arm touches the outside of his legs, his left hand supports the rear of his hips, and maintains 8 breaths.
On the other side, he lies on his back in a twisting spine column supine, straightens his legs forward, bends his right knee to exhale, The right leg passes through the left leg and falls on the left floor.
The left hand rests on the right leg to deepen the twist.
Close your eyes and maintain 8 breaths.
The side change needle passing posture starts from the four corner kneeling posture, the right shoulder falls to the ground, the right palm is upward, the left arm extends forward and maintains 8 breaths.
The side change magic Chair + reverse standing, feet close together, big toes touch, hands hold the hips, hips backward and downward, and focus on the heels, Put your hands together in front of your chest, inhale, lengthen your spine, exhale, twist your body to the left, put your right arm against your left thigh, twist your body more, and keep 8 breaths.
Start in the reverse crescent + twist standing position, take a big step back from your right leg, land on your right instep knee, point your toes right behind, and cover your left leg knee directly above your ankle.
Inhale with your hands together to lengthen your spine, exhale to the left, and keep 8 breaths, The copyright on the reverse side belongs to the creator.
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