Follow Fate to Add Teacher WeChat to Watch Teacher’s Moments~Question ①: Does yoga stretch muscles or ligaments? Answer: This question is very good.
Many people think it’s stretching ligaments, but in fact, ligaments only exist at the joints, which are the joints between bones, and muscles and fascia need to be stretched.
Ligaments cannot be stretched too loose, and if they are too loose, joints become unstable, so the main stretching is on the muscles and fascia.
Question ②: What is the reason for feeling low back pain after practicing Deity yoga of yoga? Answer: There should be a lot of back bending postures done.
When doing back bending postures, don’t think about bending from the lumbar spine, but rather from the thoracic spine.
Beginners generally have tense shoulders, unable to open the thoracic vertebrae, and the pressure is on the lumbar spine, resulting in lower back pain.
It is recommended not to make too strong back bends, and to stop when there is compression in the lumbar spine during practice.
After completing the back bend pose, perform forward bends, twists, and other techniques to relax the spine.
Question ③: How can I open the thoracic spine while doing a wheel pose with my elbow on the ground? Answer: Before practicing the wheel pose with the elbow on the ground, it is necessary to first practice some postures that open the thoracic spine, such as the fusion pose (with the elbow on a brick).
When practicing the wheel pose with the elbows touching the ground, the elbows should be pressed close to each other, the big arms should be rotated outward, the Scapula should be pulled inward to the position of the thoracic spine, and the legs should be forcefully extended to push the ground, pushing the chest forward.
Question ④: How can I tighten the core? Answer: Of course, it is important to practice core yoga postures more, such as diagonal plank, elbow support, and so on.
When it comes to retracting the core, the important thing is to start retracting from the inside.
The body has three locks: the perineum, abdomen, and throat.
When retracting the core, start from the perineum, lift the perineum upwards, and the lower abdomen will automatically retract; Pull the navel up towards the spine, and the upper abdomen will retract; Use your throat to control your breathing, bringing the breath to your chest, ribs, and back, allowing your abdomen to continue to retract.
Question ⑤: What is the standard distance between the hands and feet in the downward dog pose? Answer: Generally speaking, the standard distance between the hands and feet in the downward dog style is the distance between the hands and feet in the oblique plank style.
First, come to the diagonal plank position, align your wrists with your shoulders, and your toes with your ankles.
Then, keep your hands and feet still, tuck your abdomen in and lift it up, look for your thighs in your chest, and step on your heels to enter the downward dog position.
However, for beginners, this is difficult to achieve, so they will unconsciously shorten the distance and move their feet in the direction of their hands or hands in the direction of their feet.
To achieve the same distance as the diagonal plank, it not only requires the opening of the body, but also the strength of the abdomen, arms, and back
.