Yoga action warrior pose, yoga pose wild pose should be done? What are the essentials of the pose?
What should I do with yoga poses and wild poses? What are the essentials of the pose?
Break down the password in detail
1. Stand in the mountain style, inhale, raise your arms above your head, exhale, stand and bend forward and downward.
2. Walk backward with your legs to the lower dog position in turn
3. Inhale, raise the right leg upward, exhale, bend the right knee, open the crotch to the left, the right foot falls to the ground, flip the chest upward, the right hand leaves the mat and extends to the right ear, and the eyes look up to the fingertips of the fingers. Keep a smooth breath; 4. Push the right hand and right foot down, raise the hips upward, keep the abdomen adducted, flip the left chest upward, navel toward the ceiling, and feel the body stretch.
5. Inhale, flip the body slowly, land on the palm of the right hand, exhale, step on both feet back to the lower dog, and practice on the other side.
Break down the password in detail
1. Stand in the mountain style, inhale, raise your arms above your head, exhale, stand and bend forward and downward.
2. Walk backward with your legs to the lower dog position in turn
3. Inhale, raise the right leg upward, exhale, bend the right knee, open the crotch to the left, the right foot falls to the ground, flip the chest upward, the right hand leaves the mat and extends to the right ear, and the eyes look up to the fingertips of the fingers. Keep a smooth breath; 4. Push the right hand and right foot down, raise the hips upward, keep the abdomen adducted, flip the left chest upward, navel toward the ceiling, and feel the body stretch.
5. Inhale, flip the body slowly, land on the palm of the right hand, exhale, step on both feet back to the lower dog, and practice on the other side.
Yoga wild style, Sanskrit nameCamatkarasana. It is a backbend pose that not only opens your chest, but also fills you with strength and confidence.
Detailed explanation of asana
- Start with the lower dog position and slowly transfer the weight to the outside of the right hand and right foot, just like practicing the side plate.
- Inhale, lift your hips, and as you exhale, move your left foot back, place your toes on the ground and bend your knees slightly.
- Roll up your upper back and raise your hips as you inhale until you enter the back bend and your right foot is firmly on the ground.
- Keep breathing evenly, tilt your head back and stretch your left arm back.
- Hold this position for about 5 to 10 breaths, then repeat the practice on the other side.
Asana anatomy
Like all back bends, your spine extends in the wild. On the upper limb: the shoulder is rotated upward and raised, and the shoulder is bent. When the current arm is rotated forward, the elbow is extended. The wrist of the weight-bearing arm is in a state of dorsiflexion.
In the lower extremities: the hip joint is extended and adducted. The knees of the weight-bearing legs stretch or bend slightly, depending on your ability to move. The knee of the other leg is bent. Both ankles are bent at the sole of the foot.
Which muscle exercises?
The main extensor of the spine, which can expand the spine to the maximum extent. The large and small psoas and abdominal muscles eccentrically contract to prevent overextension of the lumbar spine.
Let's take another look at the shoulder straps, arm and hand muscles:
- The serratus anterior muscle contracts and rotates concentric upward to lift the scapula.
- Deltoid and rotator cuff muscles stabilize and protect the shoulder joint.
- The biceps brachii and the anterior deltoid contract concentric curved shoulders.
- Triceps contract eccentric extension of elbow.
- The hamstring and gluteus maximus contract concentric to stretch the buttocks.
Common mistakes
1. There is too much weight on the hands.
One of the most common mistakes in wild style is that the weight comes to the hands and there is almost no weight on the legs. Instead, the weight should be distributed more evenly.
two。 Arm internal rotation
If you rotate the hand on the ground inward, the arm will also rotate inward. In addition, keeping a straight line of motion will greatly reduce the range of motion on the shoulders. Therefore, open your shoulders and rotate your load-bearing hands outward.
3. Press down the outer edge of the foot
Another common mistake is that practitioners often push the outer edge of the foot (that is, the side facing your buttocks) into the mat. As a result, the buttocks collapsed. If you push the inner edge of your foot into the cushion, your legs will be strong and strong, so you can raise your hips.
4. The back muscles are not involved.
One thing that is often overlooked in wild style is the involvement of your back muscles, which is very important for keeping your spine in position. To activate the back muscles, place the raised hands on the back of the head. Push your head back again, then put your hands above your head. You will feel the activation of your back.
How to integrate wild style into yoga practice?
This is a very powerful yoga pose, so it is usually practiced in a dynamic way, such as adding Vinyasa yoga, power yoga or Vipassana flow yoga sequences.
Since this is a very stringent pose, it is best to prepare the body for posture by strengthening back muscles (such as vertical spine, back extensor and posterior deltoid) and stretching the forearm. Practice the Sphinx, Cobra, locust and so on.
The side plate and its variants can also help to further prepare shoulder straps and sides to adapt to the wild style.
You can also exercise the trapezius, psoas and quadriceps by opening the hips in a canine way under one leg to release tension in the chest. Practicing standing hips (such as Warrior 2 or triangular poses) can also achieve the same goal.
Asana benefits
Stretch the entire predecessor in a wild way. Open the chest and shoulder areas to create space in the heart and lungs to enhance lung function. While expanding the chest, it can also strengthen the shoulders and upper back, and improve the flexibility of the spine. At the same time, you can also strengthen your arms and wrists.
It also opens the front of the leg and the hip flexor.Stimulate the body's vitality and promote blood circulation.
I. comparison of right and wrong
Second, decompose the password in detail
1. Stand in the mountain style, inhale, raise your arms above your head, exhale, stand and bend forward and downward.
2. Walk backward with your legs to the lower dog position in turn
3. Inhale, raise the right leg upward, exhale, bend the right knee, open the crotch to the left, the right foot falls to the ground, flip the chest upward, the right hand leaves the mat and extends to the right ear, eyes look up to the fingertips and keep breathing smoothly.
4. Push the right hand and foot down, raise the hips up, keep the abdomen adducted, turn the left chest upwards, and feel the extension of the body with the navel facing the ceiling.
5. Inhale, flip the body slowly, land on the palm of the right hand, exhale, step on both feet back to the lower dog, and practice on the other side.
III. Main functions and functions
1. Make the wrists, arms and shoulders stronger and build the upper back muscle strength.
2. Open the front leg and gluteus flexor muscle and stretch the psoas major muscle.
3. Strengthen your breathing by opening the chest, dredging the lungs and scapular areas, and stretching the sides of your body.
4. This is a pose that slims you from your arms to your toes.
IV. Essentials of asana
1. Enter the asana slowly
2. Stay focused, pay attention to breathing, apply your limbs evenly, and tighten your abdomen to support the lower back.
Keep your arms straight, don't bend your elbows, don't squeeze your wrists, and don't put all the weight on your small arms.
4. Look for the chest in the scapula, and there should be plenty of space for the joints.
Fifth, which anatomical muscle groups are involved
6. Which TCM meridians and collaterals are involved
1. First, fully extend the stomach meridian of foot Yangming.
2. Secondly, the strong foot Sun bladder Meridian.
7. Matters needing attention in asana
1. when the body is reversed, turn it completely and feel the feeling of your abdomen facing the ceiling.
2. Due to the single arm support, there are higher requirements for the shoulder and back muscle function of the supporting arm, and some students will have the phenomenon of wobble. If there is a jitter, you can relax and rest, and you can advance after the jitter disappears for a few more times.
3. Raise the abdomen upward as much as possible, the higher the lift, the greater the angle of the back bend, but within the limits of your body.
4. Safety first, don't be too wild
5. evenly apply your limbs, straighten your arms, don't bend your elbows, don't squeeze your wrists, and don't put all your weight on your small arms.
6. The shoulder blades should look for the chest, and there should be sufficient space for the joints to ensure that the body can be safely supported.
7. Pay attention to breathing, not too loud, not too gentle, let each breath become a dialogue between heaven and earth
8, carpal tunnel syndrome, shoulder tendon plate injury do not practice.
VIII. The connotation of asana
There are two paths in everyone's life, one is to walk with heart, it is called dream, and the other is to walk with feet, called reality. If the heart walks too slowly, the reality will be pale; if the foot walks too slowly, the dream will not fly high. When you hesitate at the intersection of life, learn to empty your mind; when you are depressed in steel and concrete, you should learn to think quietly. The road of life has always been tortuous, but yesterday has passed and tomorrow has not yet come. Life is like a mirror, history is the shadow of others, memories are their own shadow. When being attacked by the desolation of "solitary smoke in the desert and setting yen in the long river", we should be more wild! Because, patience, the first tolerance, the second tolerance, the third time becomes weak. Only when we are impressed by the majesty of "thousands of miles of ice and thousands of miles of snow" can we appreciate the true meaning of life. From a group of people to a person, heroic seems to have retreated, but the inner wildness is getting stronger and stronger. A lonely heart is a lonely team, walking alone in the long river of life. No matter how heroic it is, it is not as free and easy as a wild one! Flying against the wind in the starry sky, running wild in the earth full of power, with a brave heart that will never cry, to chase, to rush, to go wild!