Yoga standing and sitting pose, how should the triangle pose in yoga pose be done? What are the precautions?
What should I do with the triangle in the yoga pose? What are the precautions?
I. comparison of right and wrong
Second, decompose the password in detail
1. Stand in the mountain style, keep your feet together and look ahead.
2. Inhale, with your legs slightly more than twice the shoulder width apart, so that your feet are in the same straight line, with your arms raised sideways and palms facing down.
3. Turn the right foot to abduction 90 degrees, the left foot buckles slightly, the right heel and the left foot arch in a straight line, the kneecap is lifted, the thigh is rotated, and the hip is facing straight ahead.
4. Exhale, the waist moves the upper body to the right, exhale longer, keep both arms perpendicular to the floor in a straight line, open the chest and upper back, turn the head, focus on the left thumb, neck stretch and relax, buttocks, back and shoulders form a straight line, the body is in the same plane
5. Inhale, lead the body with the arms, pull the upper body on the side of the waist, get up and go back to the center, and turn your feet back.
6. Exhale, put your arms back to the side of your body, and retract your feet to stand in the mountain posture.
7. Practice on the other side.
III. Main functions and functions
1. Nourish the spine and relieve back pain and neck sprain
2. Enhance the strength and stability of the legs, remove the stiffness of the legs and buttocks, correct the deformities of the legs, so that the legs can develop evenly.
3. Help to reduce lateral abdominal fat, beautify waist lines, dredge axillary lymph nodes, and help the body detoxify
4. strengthen ankles, strong breasts, etc.
5. Promote gastrointestinal peristalsis, enhance the metabolic function of the body, and help to relieve constipation.
IV. Essentials of asana
1. Lift the front thigh muscles hard, do not squeeze the knee.
2. press hard on the outside of the other foot, the legs are strong, the torso can move more flexibly, and the pressure on the spine will be less.
3. It doesn't matter how far you extend your legs. You should focus on the core muscles to support the upper body and keep your back straight.
4. Open your shoulders, stretch your arms in a straight line, and open your chest so that your waist and back are in the same plane as your legs.
5. Lengthen both sides of the waist and keep the spine extended
6, chin micro-adduction, extend the back of the neck, be careful not to lose the neck.
Fifth, which anatomical muscle groups are involved
6. Which TCM meridians and collaterals are involved
1. First, fully stretch the whole foot Shaoyang gallbladder meridian and the whole hand Shaoyin heart meridian
2. Secondly, strong foot Yangming stomach Meridian and foot Taiyin spleen Meridian
3. At the same time, the pericardial meridian of hand Jueyin can be extended moderately.
Matters needing attention in practice
1. The distance between the legs should not be too close. If the spine is too close to be extended, it will become an exercise of scoliosis.
2. in practice, we must keep the knee and toe in the same direction, and in the choice of knee and hip, try to keep the knee in the right position, and then pursue the opening of the hip.
3. The knee is easy to overstretch, so you can change the movement mode, bend the knee slightly, tighten the front of the thigh, and then straighten it.
4. For yoga beginners, the extension of the back of the thigh is not enough, you can first use yoga bricks to assist in practice.
5. In the final turn of the head, attention should be paid to extending the cervical vertebra and turning the head to prevent injury to the cervical vertebra.
6. people with protruding lumbar intervertebral disc and abdominal surgery practice carefully, while those with sciatica are prohibited to practice.
7. If vertigo occurs during practice (especially in patients with high blood pressure), avoid raising your head and arms when maintaining the final pose, you can choose to put your upper arm on your buttocks and look at the cushion.
VIII. The connotation of asana
In nature, triangles are the most stable polygons with perfect stability. The body is like a standard geometric building in the "triangle". Triangles connect triangles, so that human beings have the beauty of geometric meaning. yoga is the way for us to find our lost instinct. When you practice this pose to a certain extent, you will feel like a stable building rooted in the earth and continue to practice. One day you will find that the human body is the greatest building between heaven and earth. At the same time, the "triangle" is also regarded as a symbol of life, in ancient Indian culture as the cycle of life, it can stimulate unlimited life energy and wisdom, and our physiological function will be strengthened in the stable extension of the triangle.
To practice yoga, the most common and most basic asana except the mountain pose is the triangle pose, because of its unique benefits and benefits to the body, it also occupies an important position in the yoga standing pose, almost one of the yoga poses that yoga practitioners must practice every day.
Although the triangle is not strictly a difficult pose, it is not easy for yoga beginners to really do it well. In addition to practice, it is also important to master these anatomical points.
1. Knee-related problems
In triangular practice, there are many and important questions about the knee, because these problems can lead to knee pain, one is that the knee is not in the same direction with the toe, the second is the overextension of the knee, and the third is that the back of the thigh is not extended enough. the knee cannot be straightened, the knee socket is compensated, and the lateral bending of the body is limited.
How to solve this problem: yoga beginners must keep their knees and toes in the same direction in asana exercises. In the choice of knees and hips, try to keep the knees in the right position, and then pursue the opening of the hips. The knee is easy to overstretch, so you can change the movement pattern, bend the knee slightly, tighten the front of the thigh, and then straighten it. For yoga beginners, the extension of the back of the thigh is not enough, you can first use yoga blocks to assist in practice.
2. There is no neutral position in the pelvis, and the lateral bend starts at the waist.
In the process of triangular lateral bending, many gamasians are particularly prone to the "inner buckle" of the pelvis and the problem of starting from the waist in the lateral bending.
How to solve it: under the premise of keeping the neutral position of the hip, start the lateral bending from the groin (the connection between the pelvis and the thigh). If the range of lateral bending of the body is relatively small, beginners can use the wall rope to keep the neutral position of the pelvis, and then bend sideways, pay attention to the lateral bending, extend the side waist, the upper and lower waist is equal in length.
3. The chest cavity cannot be opened.
In the triangle, the chest is not open enough is also one of the common problems, the chest can not be opened, the arm can not point straight up.
How to solve: when lateral flexion, the upper hand on the hip, open the chest, and then lateral flexion. You can also use yoga aids to extend the spine and then scoliosis after opening the chest. In addition, you also need to strengthen the practice of opening the chest.
4. The body is not in a plane
In the triangle practice, yoga beginners are prone to the situation pictured above, unable to put the body into a plane.
How to solve it: first of all, do not pursue the range of asana excessively, and you can keep it to what extent you can keep it under the practice of positive position. in addition, you can also use the wall to assist the exercise to keep the whole body close to the wall. to ensure that the body is in one plane.
5. Turn your head in the right way
In the last step of turning the head in the triangle, many gamers ignore a small detail, that is, they begin to turn the head without extending the cervical vertebra, and the cervical vertebra is twisted under the premise of non-orthopedic position, and long-term practice will cause certain damage to the cervical vertebra.
How to solve it: before turning your head, look down, extend your spine, keep your spine in a neutral position, and then turn your head.