Yoga posture training, what are the misunderstandings in practicing the dog style of yoga?
What are the misunderstandings in practicing the dog style of yoga?
The most troublesome thing about the upper dog is the degree of grasp of the waist curve, because some people will be too anxious to do the action in place, will hold the body very high, as a result, they can not control themselves and strain their muscles and bones.
Many yoga movements actually have this problem, at the beginning, there is no need to pursue the standard of the action, first act according to your ability, and gradually adjust your body curve.
In addition, there is the question of time. Many people do yoga according to the time set by the course software, but only they know how long they should do it. Just like eating, do a good job of moderation and start with what suits you best.
Eight percent of the light food is full until it is just right.
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.In fact, the matter of posture has a lot to do with acquired behavior. at the beginning, everyone is the same, but some people pay great attention to the cultivation of their posture, so they will pay more attention to this aspect from small to big. So the whole person's posture is very good, and he looks energetic, while some people don't pay attention to this aspect at all. If they can sit, they don't stand, if they can lie, they don't sit. Always look for a way to make yourself most comfortable, which will not only make the body's organs dormant, but also cause organs to age ahead of time, resulting in hunchback, deep necklines and other phenomena, which are all manifestations of organ aging, so you must pay attention to them. The body is your own, have a good posture, and your mood will be much better. Xiaoga often teaches you an asana. If you stick to it for a long time, you can change your posture and remove your necklines. To help you get young again.
Let's first introduce the basic movements of the upper dog style:
1. Start with your legs together, point your toes straight, put your hands on the waist floor, point your fingers forward, then slowly push the ground with your hands, slowly lift your body until the arms are fully straight. after lifting the upper body, tighten the legs.
two。 Slowly lift the lower body, too, get your knees off the ground, stretch your thighs to the inside, and bend your elbows forward.
3. Move the tailbone forward, the pubic bone closer to the navel, clamp the hips, tighten the knees, straighten the legs, and place the weight of the body on the toes and palms.
4. Let the shoulder blades in, raise your chest, look forward, and lean your head back, but don't put pressure on your neck.
Pay attention to the main points: first of all, it is a clich é. You must warm up before practice, especially this pose requires high strength of the arms and feet, so you must exercise in advance, otherwise it is easy to sprain. There are also several points that are often overlookedKeep your waist straight, shoulders back, head up, legs straight.
You can adjust this pose according to your physical quality, step by step, slowly, don't worry, it's impossible to practice each pose in a few days, it takes a certain cycle, and practicing yoga is also a process of self-cultivation, so take your time and make yourself feel calm.
Upper dog posture can not only improve posture, remove neck lines, but also strengthen the strength of the spine, arms and wrists, stretch the chest, lungs, shoulders and abdomen, but also tighten the buttocks and eliminate abdominal flesh. the greater effect is that it can relieve depression and is of great benefit to asthma. It can reinvigorate the spine with many benefits. It is really a good pose worth practicing!
At this point, don't you want to start practicing?
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