When you talk about yoga back bend, you will see wonderful postures in your mind.
In fact, all the backward bending postures are “opening the chest”, correcting the bad posture and chest collapse in work, and saying goodbye to the troubles and negative emotions in life.
Help us breathe deeper and make us feel more confident.
When the chest cavity is opened and the back bend is completed, you can “upgrade to fight monsters” at a level, conquer a difficult back bend posture, and easily concave the shape in the circle of friends.
Many practitioners are afraid of backward bending, because when we face down, it will make us feel insecure, at a loss, and do not know what will happen, so we will be afraid of something we do not know in the future.
Just like in life, we are always afraid of what has not happened and what we don’t know.
How to bend back correctly? In yoga practice, long-term incorrect practice will bring great pressure to the lumbar spine, resulting in a series of injuries.
When doing back bending posture, we should follow a series of principles to ensure correct yoga practice, repair shoulder and back, and relieve lumbar pain! 1.
Starting from the thoracic spine segment, when practicing the back bending position, many Ghanaians focus their strength on the back bending of the lumbar spine.
If they practice in this way for a long time, they will inevitably cause injury to the lumbar spine.
Therefore, kyphosis should be the bending of the whole spine, that is, it should start from the thoracic segment.
Fully lift your chest and stretch your lumbar spine.
The lumbar spine will not bear too much pressure if it starts to bend back from the thoracic spine.
This kind of back bending can really achieve the function of flexible whole spine.
2.
Relax the hip muscles.
When we bend back, we tend to tense our muscles.
The tension of hip muscles will directly cause pressure on the lumbar spine.
This is mainly due to the physiological structure of gluteus maximus.
The contraction of gluteus maximus muscle will cause the leg bone to rotate outward, which will compress the sacrum and coccyx, thus causing pressure on the lumbar spine.
Therefore, in the back bending exercise, try to relax the hip muscles.
3.
Many Ghanaians will ask, what is the relationship between back bending and feet? In fact, all our postures should start from the root.
Therefore, for some foot-based backbends, we should make sure that the inside of the foot is forced downward.
Our muscles are in an unbalanced state.
Most people have stronger muscles on the outside of the leg than on the inside.
You can see if your shoes are more worn on the outside than on the inside? Therefore, when we exert downward force on the inside of the foot, we will naturally start to activate the muscles on the inside of the leg, thus creating space for the lumbar spine to bend backward.
4.
Change your mind.
In fact, most modern people do not have a good ability to bend back because of long-term desk work and do not pay attention to daily posture.
So we should often bend back to flex the spine.
However, too many yoga practitioners do not know their physical condition, or are unwilling to admit it, or out of a comparative psychology.
Therefore, in the classroom, many people are actually forcing themselves to turn back.
Therefore, we should start from changing our thoughts.
When you don’t focus on how much I can bend back, you won’t cause lumbar spine injury due to excessive bending back.
Focus on breathing and feel the purest yoga.
Some senior practitioners or yoga teachers may be easy to bend back, but after years of overloaded yoga practice, or some posture exercises with excessive force, the body has already been injured unconsciously, and more attention needs to be paid to the bending back.
Every detail needs to be carefully experienced, every action needs to be accurately practiced, and sports injury is rejected!.
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