How to do lower dog yoga, yoga and Japanese worship?
How to do the lower dog in the yoga Japanese worship style?
The lower dog pose is the star pose of yoga. It is the most famous pose because it is often used by people. This may be the first pose you learn when you start practicing yoga. Do it many times in most yoga classes, especially in tandem asana. As a transitional posture, it can be a resting position. The lower dog position is a posture in the sun worship sequence.
What does the next dog do?
Hands and knees on the ground, wrists under shoulders, knees under hips. Bend your toes down, push your hands back, lift your hips and straighten your legs. Spread your fingers from the forearm down to the fingertips. Rotate your upper arm outward to expand the collarbone. Keep your head down and press your shoulder blades down. Exercise your quadriceps hard and take your weight off your arms.
Common mistakes
Relax your heels.
The most common problem for beginners is that their heels are not relaxed to the ground. If you stand on the soles of your feet, you will move your center of gravity forward instead of backward. Unless you put your weight back on your heels, it will never be a resting position. This does not mean that the heel must touch the ground.
The position of the butt
To get your ass in the right position, bend your knees and lift the soles of your feet (just for a minute!) Put your thighs on your abdomen and raise your ischial bone. The heel sinks, the legs straighten, while keeping the ischial bone rotated upward.
Banana back
If you are flexible, try not to let your chest sink to the floor, forming a sunken spine (also known as banana back). Put the ribs away and keep your back flat.
Position of the foot
Your toes should point to the front of the mat. Beginners often make the cushion too wide (near the edge of the cushion) or too narrow (touching each other). Your feet should be as wide as your hips so that there is room between them. Properly place your feet, relax your heels, and keep your hips up, and you will lay a good foundation for this posture.
Yoga dog pose is a very common basic pose, although it is the basic pose, but it is not easy to do the lower dog pose well. Some people even say that the dog pose in yoga best reflects the practitioner's asana skills.
So how do you achieve a complete lower dog position?
First, let's get to know the asana, the dog pose under yoga., the following figure
In the yoga dog pose, the body looks like an inverted V, with arms and shoulders in a straight line, legs in a straight line, and two lines intersecting at the buttocks, pushing the buttocks to the highest.
Practice method:
There are many ways to enter the lower dog, and we choose to enter from the four-corner stool to explain it.
- The four-corner bench stands on its knees with hands and feet as wide as the pelvis.
- Inhale: push your hands to the ground, stand on tiptoe, lift your hips
- Exhale: tuck in your abdomen, straighten your legs, and step on the floor with your heels.
- Keep breathing in group 3-5.
Main points:
- The five fingers are separated greatly, and the belly, the mouth of the tiger and the root of the palm press the ground.
- Arms straight, big arms rotated, shoulders away from ears
- Natural sagging of head and neck
- Stretch the whole back, hold the ribs, tighten the abdomen.
- Hips up to the top, ischium up.
- Tighten your legs and lift your knees and thighs up
- Stretch your Achilles tendon and step on your heels.
Common error analysis.
1. Move the center of gravity forward, the following 👇 diagram
In the lower dog position, moving the center of gravity forward is one of the most common mistakes made by beginners.
As we said earlier, the lower dog is an inverted V, with both hands and feet balanced to support the body.
Solution: push by hand, chest and abdomen toward the thighs, arms and back like the buttocks.
2. The strength is all on the wrist, and the shoulder rushes towards the ground.
This is also one of the common mistakes in the lower dog style, which can lead to wrist pain, shoulder pain and neck squeeze.
Solution: feel the push between the hands and the ground, with the shoulders extended toward the waist and away from the ears. Although the hands press the ground, the strength is pushed up from the palms to the hips, not down from the buttocks.
3. Bow back and collapse. Lower 👇 diagram
In the lower dog position, the back and arms are in a straight line and the back is fully extended. Neither arch the back nor collapse.
Solution: tighten the abdomen and slightly bend the knee. Focus on the extension of the back.
The auxiliary practice method of the lower dog.
In the lower dog position, we often bend our knees to maximize the extension of our back.
In addition to bending the knee, we can also use a variety of aids to help us better get into the lower dog position.
Pay attention to Fanyi and share health and beauty.
The next dog is an inverted "V". You can do this by yourself first, and then adjust it slowly:
1. The tiger mouth compacts the cushion, and the force of the hand push is sent to the shoulder blades, which is lifted to the oblique rear (buttocks).
2. Keep your arms away from the ears and spread your shoulders.
3. Open the armpits as much as possible (keep the arms and waist in a straight line)
4. Keep the ribs and lower abdomen small.
5. Turn the pelvis so that the lower abdomen has the force to find the front side of the thigh (but maintain micro-contraction), let the ischial bone point to the oblique rear (in a straight line with the arm and side waist), and maintain the neutral position of the pelvis (if you can't do it at first, you can lift the heel high, bend your knees, and straighten the pelvis first.
6. Lift your legs back and up, straighten your legs and step on the cushion on your heels
The above can not be done at the beginning, can not be fully done, slowly practice, the physical conditions are met, naturally achieved.
Common mistake: basically the whole back is arched without stretching and flattening, which is a common problem for most gamasians at the beginning of practice.
In fact, there are so many key points in the right position that it is impossible for practitioners to do it at once, so I don't think we can say wrong. First, the physical condition is not met; second, the teacher did not give a hint. All the key points of the correct position are based on what the practitioner has not done, so the guidance of the teacher's password is also very important.