Yoga cat taboo, what are the misunderstandings of practicing yoga in dog style?
What are the misunderstandings in practicing the dog style of yoga?
Hello, everyone. I'm Shao Mei. Welcome to my little class.
I'm glad it's up to me to answer this question: what are the misunderstandings in practicing yoga?
First, let's take a look at the upper dog Upward-Facing Dog π of yoga.
Urdhva mukha = face up π
Svana = dog π
In fact, many asanas of yoga are named by animals, because early ancient people imitated animal postures to change their bodies, so they were named after them.In this pose, dog owners should be very familiar with this pose, so we also call the dog. In fact, when I was in class, I did this pose alone and said the snake pose, because it was easy for them to understand. When I am connected together, I will say "on the dog and under the dog", because in this way, members will understand, I hope you can understand, do not ask my teacher this is not a snake? How do you say it's an upper dog? Teacher, that's the upper dog. how do you say it's a snake? π
The upper dog pose is one of the classic poses of hatha yoga.It is also the main link for us to do sun worship, because it serves as a connecting link between the preceding and the following, and is used to do a supporting exercise π in the middle.
[Efficacy]
The upper dog position can soften the entire spine and rejuvenate the spine, especially for office workers who often sit in the office. This pose is very good because it can eliminate the feeling of back stiffness of the spine. It also has a good effect on people with low back pain, sciatica and disc herniation or lumbar herniation.
First, the correct way to practice π in the upper dog style
1. Lie prone on the mat
2. Place your open hands on both sides of your chest, point your fingers forward, and keep your arms and shoulders vertical.
twoγ Inhale, push the ground smoothly with both hands, and feel the spine lift up slightly, leaving the spine segment by segment off the ground.
3. after the body is lifted, the arms are fully extended, while the body tightens the muscles of the legs upward, straightening the legs and keeping the knees off the ground. Keep your thighs slightly inward; bend your elbows forward.
3. Tighten your buttocks, but don't make them stiff. Keep your legs straight and your knees tight. Be careful not to put your knees on the ground. Your body weight should only be on your toes and palms.
4. Stabilize the shoulders and let the shoulder blades in. Put the thoracic vertebrae up, but avoid the front of the ribs, otherwise it will stiffen the sacrum
5. This position is a fixed position in the sun liturgy, but you can also practice this pose alone and hold it for 15ml for 30 seconds and breathe naturally.
What's wrong with dogs in practice: there are three places to pay attention to wrists, shoulders, and pelvis.
Misunderstanding one, first is the hand π
Most people feel that the whole hand is pressed down, in fact, it is not the whole hand, but the hand is to press the ground. The position of my circle should be put on the mat to touch, not to let the palm press the ground.
Misunderstanding the position of the second shoulder π
Shoulders must be vertical, not shoulder π
1. When the arm is not in a straight line, the shoulder is stressed. It looks as if the shoulder is relaxing. In fact, it tightens the shoulder blades and leads to the tension of the trapezius muscle. The trapezius muscle is a muscle that cannot support the body for too long. So you can't let this place be too stressed.
2. If the shoulder is raised, the elbow will also be depressed, so this kind of practice will hurt the wrist. If there is tenosynovitis, then this kind of exercise is easy to relapse.
Misunderstanding the position of the three pelvis π
1. This pose will drop the pelvis on the mat because of the strength of the arm.
2. This will cause a lot of stress on the waist, and the leg muscles will not be tightened without practice.
3. Keep the pelvis off the mat. If you can't do it, you can take a brick and put it under to assist in practicing π.
Some people will feel that their hands are not long enough to do this pose, so you can also put the brick under your hand so that you can get your hips away from the π.
You can also use chairs to practice π.
Using auxiliary tools, whether it's a brick or a chair, can help you stretch, stretch, and move forward. you can try it.
Which movements should we practice yoga more often if we want to do this upper dog pose well? Then we need flexible exercises for the waist, spine, thoracic vertebrae and arms.
The cat and cow style of yoga can be very flexible in waist and spine π.
1. Kneel on the mat with four corners
2. Inhale and look up at the ceiling
3. Exhale, bow your head and bow your eyes and look at the direction of the belly button
4. Practice over and over again, one movement and one exhale, so that you can practice 20 times every day, which can be very flexible in the waist and spine. It is very helpful to practice the upper dog posture.
Action 2 Yoga can open the chest and stretch the thoracic vertebrae π.
1. You can enter this pose in the cat-and-cow pose.
2. Inhale and stretch your hands forward
3. Exhale down, keep your legs still and keep your body as close to the ground as possible
4. In this pose, you can also put the brick under the elbow and lift it up and down. When standing, you can press the wall to make π.
Action 3 exercises the arm pose to help practice the upper dog support π
1. This action starts with the inclined plate support.
2. Fall to the ground with your body down, kneel on your knees and get up to support the inclined plate.
If you work very hard, you can bend your legs and practice π without straightening them.
In this way, we can also practice the biceps of the arm, which is very helpful for us to practice on dogs.
[summary]
If you seriously read what I said, you will master the lower dog posture very well. in fact, this posture is not difficult, perhaps because I am not in front of you, the lack of words and some lead to not explaining so clearly, so that you do not understand well. But if you read it carefully, even if you only know it a little bit, what is rotten? Bad is to do it casually.
In fact, many yoga movements feel impossible to learn, in fact, learn slowly, even if you learn one a day, 365 days a year, you can still learn 365 poses, but not to mention that yoga does not have so many asanas, in fact, there are only a hundred or so that can be done over and over again, and there are even fewer classics, so does it feel much easier?
That's all for today's Shao Mei Yuga class. I'll see you next time.
Like me, pay attention to me, teach you different yoga knowledge and correct practice methods every day
The upper dog imitates the appearance of a dog stretching. It uses similar backbending techniques to the "Cobra". Sometimes the two are confused. The main difference is that the upper dog's thighs are lifted, while the snake's legs are attached to the ground, so the hip extensor does more work in this style than the snake.
The upper dog pose is a powerful posture that awakens the strength of the upper body and provides a good stretch for the chest and abdomen. It is also one of the most common postures in tandem positions, so the correct posture is more important to prevent injuries. Even for experienced yoga practitioners, it's a good idea to review basic yoga poses once in a while. This is one of the most common yoga postures, so the correct posture is particularly important. Check this basic posture with your posture.
Let's take a look at how to enter the pose:
Prone position, legs and hips extended back, toes on the back of the feet, palms on the chest, elbows bent on the side of the body, fingers open, fingertips facing forward, both sides of the neck elongated and shoulders relaxed.
- Inhale, activate the hip extensor, vertical spine, shoulders and arms, push the palms down, lift the head, chest and abdomen one by one, bend the elbows close to the side of the body, spread the forechest, the legs are strong, and the instep is close to the ground. activate the tensor fascia lata and avoid external rotation of the thigh during gluteus contraction.
- Keep pushing down with both hands, start the triceps to slowly straighten the elbow (but do not lock the elbow), extend the torso above the head to avoid shrugging or round shoulders; stabilize the shoulder joint, turn the humerus, internal rotation of the forearm, and concentrate the shoulder blades toward the midline. The chest is open and dilated, but the ribs are not protruding. Keep the breath smooth, start the core muscles without bending, press the instep and contract the leg muscles to lift the legs upward; the whole body only touches the ground of the palm and the back of the foot. Look straight ahead or above, the neck is comfortable and lengthened.
- Exhale, slowly put down your legs, bend your elbows, get back to the ground one by one, and rest in a prone position.
Precautions and misunderstandings
The bad news: incongruity in one part of the body often leads to a domino effect in the whole posture.
The good news: just focusing on a few key adjustment clues that are difficult for yogis to grasp can sometimes lead to a readjustment of the whole body.
For the upper dog, the most common challenge is to keep the shoulders away from the ears. This happens when we put weight on our wrists instead of using our hands to create a sense of length and lift.
Another key challenge in this posture is the participation and promotion of the legs. If you do not press to the top of the foot and close the leg, the kneecap and pelvis will droop and lie on the mat. Please look at the next picture carefully.
Press in with both hands
On the left, you can see how to stretch the body by hand push to make the wrists, elbows and shoulders in a straight line.
It's not a wrist collapse.
On the right, you can see what happens when you put weight into your wrist. This not only causes pain, but also causes the chest to close, the wrists, elbows and shoulders form a slight diagonal, the shoulder blades pop out and the neck disappears.
Lift your legs.
Actively press the toe into the mat, lift the knee, wake up and join the quadriceps. This increases the length and strength of the legs.
The legs don't rest on the mat.
Legs should be raised and face the dog positively. Here, you can see the legs resting.
Benefit
Massage the spine, activate the lateral muscles and increase the softness of the spine
- It has therapeutic effect on back pain, sciatica and intervertebral disc herniation.
- Strong shoulders, arms, wrists, legs, back and hips
- Promote respiratory and circulatory function; improve asthma and shortness of breath
- Stimulate abdominal organs
- Relieve mild depression and fatigue
Taboo
Hypertension, shoulder, wrist, back injuries and pregnant women are not suitable for this exercise.