The official account has been revised again! Click on the yoga slimming class above to follow me → click on “…” in the upper right corner → “Set as star mark ★” Remember to follow the star mark after, otherwise you won’t be able to find me! Good morning here at 7 o’clock, wake up early with me every day, persist in doing one thing together, and discover a different life! Official account In yoga classes, there are often students who do not understand the teacher’s guide password, or know the guide password but do not know how to practice, such as: shoulder sinking; Spin the upper arm outward and lift it up; Shoulders retracted; In addition, each teaching teacher’s language expression is different, and the same action has multiple guiding forms, which leads to new students not knowing how to exert their power.
In fact, for the scapula, as long as you are familiar with these six movement states, because the scapula has and only has these six movement forms: lifting and lifting is very simple, which is simply understood as shrugging.
Generally, teachers require that scapula lifting be prohibited without special scenes, and you should not let your scapula have such a state during practice.
Of course, it’s not necessarily a mistake to mention it, it’s just that we should not excessively mention it in our practice purposes.
Because lifting mainly exercises the trapezius muscle and upper back muscle group, it is easy to form shoulder slip for women, while lifting is necessary for men.
The scapula is lifted up to a large extent, so it is easy to find the feeling of scapula lifting up, just like every normal person shrugs his shoulders.
In contrast to lifting, lowering the scapula means keeping the shoulder as far away from the ear as possible.
Due to the influence of physiological structure, the angle of sinking is small.
Due to long-term poor posture and lack of regular exercise, it is generally difficult to find decreased perception.
In yoga asana practice, new students only need to keep up without lifting.
Just as the name implies, the scapula extends forward, showing a chest and a round shoulder.
The shoulders and thoracic vertebrae are in a C-shaped shape, while the normal situation tends towards a straight line.
The simplest action to feel the scapula stretching forward is to open your arms to hold a person under illusion.
At this time, the scapula is stretching forward.
Due to long-term desk work and failure to keep regular exercise, 80% of the population’s scapula is in a forward extension state.
In yoga classes, if the teacher does not have special requirements, they generally do not extend forward.
Retraction is the opposite of forward extension.
Forward extension is a round shoulder, while backward extension is a chest raising.
Only when the scapula is retracted, can the shoulders be opened actively.
If you want to open the shoulder, you must find the feeling of scapula retraction.
When retracting, one can feel a stretching sensation on the front of the chest and shoulders; Squeezing sensation on the back and back of the shoulders.
At the same time, it is also beneficial for exercising the back, allowing the already weak back to receive sufficient exercise
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