Please click the above} free attention to the backward bending posture to help us open the bad posture in front of the computer and the “contraction” posture caused by tension, help us breathe deeper and make us feel more confident and open.
One of the biggest risks in back bending practice is that the turning point of body bending is at a point, so the stress at this point will be very large.
Try to avoid the turning point of back bending at one point, but spread the load on the bending radian.
Back bending poses are mostly “advanced” poses, which make people look strong and soft.
In addition to the photos of all kinds of bending yoga, the most impressive photos of us are those of upside down yoga.
Is backward bending good for your body? In terms of human body structure, the posture of backward bending is mainly to stretch the front part of the body, which includes the chest cavity, celiac plexus, the front of the hip and the front of the thigh.
And all these parts are not independent, because they are connected by fascia, which is why if there is a partial restriction (for example, the front side of the thigh is relatively tight), it is difficult for the practitioner to do the backward bending pose: because the tension and restriction of one part will affect the stretching of the front structure of the whole human body.
Yoga backward bending posture can relax the muscles and connective tissue in front of the body, strengthen the muscles in the back, give people a sense of elegance, improve people’s posture and activate energy in the body.
Retroflexion is enough to relax the muscles and fascia between the chest and ribs, especially the pericardium, give the heart more space, improve its function and bring good news to cardiovascular patients.
There are many kinds of back bending postures.
Different back bending postures focus on different parts of stretching the front side of the human body structure.
There are two main types of backward bending: the backward bending that conforms to the gravity, which is mainly camel style and wheel style evolved from mountain style, and the backward bending that overcomes the gravity, which is mainly Cobra style, locust style and bow style.
These two types of backward bending postures have both the same points and differences.
For example, you are likely to listen to the teacher in class; Raise your chest away from your navel.
This is the key point of back bending, not how deep it can be.
Slumping is a very common phenomenon in yoga practice, but the deeper the slumping, the greater the damage to the body.
Therefore, the awareness of protecting the lumbar spine in posterior bending is very important.
All back bending poses are described as “open chest” or “have fun” with one theme.
In our daily work and life, people have breasts; Under the stimulation and pressure of all kinds of life, people’s unconscious instinctive posture is to shrink their upper body.
The “back bending” posture helps us open the bad posture in front of the computer and the “contraction” posture caused by tension, help us breathe deeper and make us feel more confident and open.
Mastering backward bending posture can bring us a lot of sense of achievement.
Wheel posture is also regarded as a sign of entering the middle and advanced level after graduating from the primary level of yoga practice.
But we need to master some key skills to maximize the effect of backward bending on the human body and avoid possible injury! In the practice of back bending, we should try our best to avoid the turning of back bending at one point, but spread the load on the arc of bending.
First, pay attention to stretching the spine before bending back.
Also pay attention to tightening the abdomen: tighten the abdomen when exhaling, and maintain this feeling when inhaling.
Don’t loosen it.
Basic points to know when doing back bending 1 Overcoming psychological fear is only the first step.
You also need to be in a basic positive position to get you into asana safely.
2.
Keep breathing.
Many people hold their breath when doing the back bend, but that will only make the body stiffer.
Keep breathing, this is the most basic.
3.
Keep the lower back extended.
If you do the backward bending posture, pay attention to the adduction of the tailbone and relax the hips, you can reduce the discomfort of the lower back.
Extend the tailbone toward the heel, away from the pelvis.
4.
Relax your chin.
A soft and relaxed chin will make your backward bending posture safer.
If you can’t keep your chin relaxed, maybe you should get out of this pose.
5.
Keep turning your shoulders back and down, keep your shoulders rotated outward away from your ears, and make your cervical spine more relaxed and extended.
6.
Gently activate the abdominal strength to support your pose, but only slightly.
If your abdomen is too tight, it will hinder your breathing.
7.
The forced backward bending posture of hands and legs requires not only the softness of the spine, but also the strong support of hands and legs.
Now try to practice wheel 1 step by step The back bend assisted by the pillow} ensures that it is just placed on the middle back, the head is placed on the folded blanket, the hands are bent and opened, the legs are extended, the extension of the chest is felt, and the mood at the moment is maintained for 3 minutes 2 In the dog pose, lie down, inhale with both hands on both sides of the ribs, lift the chest, abdomen and legs off the ground, keep both hands pushing down, hips forward, chest up, look at the feeling of chest bending caused by the force of hands and legs, and keep breathing for 5 times.
3 In camel pose, the knee is the same width as the hip, the hip keeps pushing forward, the sternum is upward, the lumbar spine is extended, the hands are placed on the heels, the shoulders are rotated outward, and the breathing is maintained for 5 times.
4 Half of the hands stepping on the wall stand upside down # first measure the distance, the distance between both hands and one leg of the wall, support the ground with both hands to be the next dog, slowly put both feet on the wall, keep both feet at the same height as the hips, keep 90 °, find the feeling of hand force here, and keep 5 breaths in the wheel pose ♪ enter from the bridge, the feet are the same width as the hips, the hands are the same width as the shoulders, and the fingers are parallel.
If the shoulders are tight, inhale slightly outward, lift the hands and legs at the same time, lift the shoulder blades to find the waist, and lift the back of the thighs to keep breathing for 5 times ♪ a perfect backward bending posture requires a good opening of the shoulders, groin, iliopsoas and certain back, legs and core strength, otherwise the pressure will come to the lumbar spine, resulting in low back pain as soon as you bend back..