At the core of yoga practice, we often hear the teacher say in class that we should raise some basin muscles, or withdraw some pelvic floor muscles, or activate the pelvic floor muscles first…
Therefore, many Jia people, especially beginners, will ask, what is the pelvic floor muscles, the core of yoga practice, why we should activate the pelvic floor muscles, and how to activate the pelvic floor muscles…
So, Let’s answer them one by one today.
1、 What is pelvic floor muscle? The pelvic floor muscle is below our pelvis.
It connects the front pubis to the back coccyx and the ischial tubercle.
Like a hammock, it supports the organs in the pelvis such as uterus, bladder and intestine.
2、 Yoga core, why activate pelvic floor muscles? In fact, for those who have some knowledge of anatomy, the answer to this question is actually very simple, that is, because the pelvic floor muscle is a part of the core (often neglected).
It also assists and affects the functions of the lumbar spine, sacroiliac joint, bladder, urethra and uterus.
Therefore, the core of yoga practice must first activate the pelvic floor muscle (especially postpartum mothers, or people who are difficult to find the feeling of pelvic floor muscle), which can not only effectively improve the effect of core practice, but also help the female uterine reproductive system and urinary system.
As for the core of yoga, if the pelvic floor muscle is not activated, it is just like the leakage and discouragement at the bottom of the core bucket.
Even if the abdomen is strong again, it is difficult to improve the core strength in a real sense, and many movements are difficult to complete from the actual force.
3、 Six simple actions activate the pelvic floor muscle action 1 lie on your back on the cushion surface, and the small bridge is ready to focus your consciousness on the position of the pelvic floor muscle.
When you exhale, press your hands down and lift your hips up a little away from the ground.
Naturally, you will easily notice that when you lift up, the pelvic floor muscle will lift up and tighten, maintain this conscious exhalation, and slowly lift your hips up, The pelvic floor muscle feels like a straw to suck up, maintain 3-5 breaths, restore, repeat 5-8 times, practice action 2: keep the consciousness and awareness of action 1, lie on the left side, bend the knees, enter the clam pose, pay attention to the same straight line of heel, sciatic bone and shoulder, exhale, retract the pelvic floor muscle, abduct the right hip and gluteal muscle, inhale and restore, Slow and controlled practice 5-8 times for the other side action 3: keep the consciousness and awareness of action 1 lie on your back, bend your knees, exhale when the soles of your feet fall to the ground, retract the pelvic floor muscle, control the abduction inhalation of the left hip, restore, repeat practice 5-8 times for the other side action 4: keep the consciousness and awareness of action 1 lie on your back, bend your knees upward, exhale, retract the pelvic floor muscle, Gently lower your left foot and imagine that your toes touch the level gently without arousing water spray.
Inhale, restore and exhale.
Change the other side and practice alternately left and right.
Repeat 5-8 groups of actions 5: keep the consciousness and awareness of action 1, lie on your back, bend your knees and lift your breath up, retract the pelvic floor muscle, abduct your left hip, open your breath, restore, Repeat the exercise for 5-8 times and change the other side action 6: keep the consciousness and awareness of action 1, lie on your back, bend your knees up, lift your hands up, straighten your breath, lift the pelvic floor muscle, straighten your left leg forward, straighten your left hand backward, inhale, restore and change the other side, controlled practice groups 5-8 ▼ teacher wechat ▼▼ select yoga products in the lower left corner of good classes and good things in the near future..