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Why, in the process of practicing yoga, we always emphasize that the pelvis stabilizes the pelvis.
What is it? The pelvis plays an important role as a link between the preceding and the following in the practice of yoga.
We should often hear yoga teachers emphasize that the pelvis is stable and neutral.
Have you ever thought about what harm will happen to the human body once the pelvis is unstable and not in the neutral position? 1.
if the pelvis is unstable, our lumbar spine will be unstable.
Many low back pain problems in life are caused by the instability of the pelvis; 2.
if the pelvis is unstable, the force line conduction of the lower limbs will not be smooth.
Many X-shaped legs, O-shaped legs, knee varus and so on are actually related to the instability of the pelvis.
3 If the pelvis is not in the neutral position, the spine will be affected.
Many of our high and low shoulder problems are closely related to the fact that the pelvis is not in the neutral position.
So how should we strengthen the stability of the pelvis in the process of yoga practice, and how to maintain the neutral position of the pelvis? Today we will share a yoga sequence.
1.
specific practice of mountain pose: first, prepare a yoga turn, and then stand in mountain pose as preparation.
Put the Yoga brick on the inner side of our legs to feel the feeling of brick clamping in our thighs, tighten our gluteal muscles, and stop for 8 breaths in this pose.
2.
specific method of phantom chair pose: from mountain stance to phantom chair pose, the inner side of our thighs should be kept in the state of pinching and turning, then slowly bend our hips and knees to feel the power of the inner side of our thighs, and then activate the strength of gluteal muscles and core.
In this pose, we should maintain 5-8 breaths.
3.
specific method of inclined plank: withdraw from the phantom chair pose, then enter the inclined plank from the back of both legs, and then use the inner side of both legs to clamp bricks, activate the strength of our core, adductor and gluteal muscles to maintain balance, and maintain 5-8 breaths in this pose.
4.
specific method of locust style: retreat from the inclined plate, then enter the locust style, keep the body prone on the yoga mat, activate the core and hip muscles, exhale, leave both hands and legs off the ground, and restore when inhaling.
Five breaths are a group, and you can practice three groups.
5.
specific method of boat style: push out from the locust style, then sit on the cushion surface, keep the pelvis rotating forward, tighten the core strength, keep our back straight, keep our legs off the ground, and clamp bricks inside our legs to help our body maintain stability.
Put both hands on the outside of our legs, and stay at this position for 5 breaths.
6.
specific method of bridge: push out the bridge from the boat, then lie on your back on the cushion surface, enter the bridge, clamp bricks on the inside of both legs, tighten the core when exhaling, top the hip with gluteal muscles upward, and practice 3 groups of 5-8 breaths.
7.
the specific method of supine leg lifting: withdraw from the bridge, and then lie on the yoga mat with bricks or yoga balls on the inside of the legs.
When exhaling, tighten the core, keep the waist and back close to the ground, relax the shoulders, lift the legs about 60 degrees off the ground, take 5 breaths as a group, and practice 3 groups.
8.
specific practice of the inverted arrow pose: in the supine position, the Yoga brick is placed at the sacrum, the core is tightened, the shoulders are kept relaxed, the legs are lifted 90 degrees from the ground, and 1-2 breathing tips are maintained in this pose: in addition, some exercises to exercise the adductor and gluteus muscles of the big legs can be added during the practice of yoga at ordinary times to stabilize the pelvis! If you like it, please follow me.
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