Shoulder handstand yoga, yoga elbow handstand, how to lift the shoulder?

Makeafortune 1 0 2024-05-01

Yoga elbow handstand, how to lift the shoulder?
How do girls practice handstands? What should I pay attention to?

Yoga elbow handstand, how to lift the shoulder?

Handstand is not only an excellent yoga pose, but also a favorite pose. The efficacy is also excellent, promoting the normal operation of the pituitary gland and pineal gland, increasing hemoglobin in the blood, relieving symptoms caused by colds, coughing and tonsillitis, cultivating endurance, environmental insomnia, reducing the incidence of palpitations, treating halitosis and strengthening the lungs. Relax deeply and stay young.

The handstand requires the strength of the core abdomen, arms and back, and the foundation of the elbow is very important.

Suggestions for practicing this pose: try it after a period of regular practice; high blood pressure, cervical ankylosis, back pain, headache, do not practice during menstruation, low blood pressure do not use this pose as the first pose; warm up enough before handstand, and then warm up for the neck and shoulder joints.

You can use the help of wall paving.

Make sure the elbows are stable, the elbow spacing does not exceed the shoulder width, the fingers intersect into a cup, the top of the head rests on the side of the hands, the soles of the feet push hard, straighten the knees and lift the heels off the ground. Many people have the problem of shoulder collapse. Be sure to keep your shoulders abduction and elbows stable. You can lift your shoulders by lifting your upper arms. )

!!! Warm reminder: beginners can not lift their elbows and shoulders are not open, early practice can stay at this stage, practice for a period of time, wait for their own enough proficiency, and then start the next handstand.

Move your feet toward the head until the head is in line with the entire back. You can stay here for a while to adapt yourself to the use of core abdominal strength. Knees close to the chest, push legs off the ground, heel straps to the hips, elbows gently put pressure on the ground so that the knees arc up until the thighs are parallel to the ground, the entire upper body from the head to the waist and hips perpendicular to the ground. Continue to slowly move your legs up, focus on your body balance, tighten your buttocks, abdominal muscles, straighten your knees, straighten your legs in a straight line, straighten your toes toward the ceiling, and keep your legs, knees, and toes together and stretching upward. Keep breathing normally and stretch the upper arm, torso, waist and the front, back, and outside of the legs upward.

Tip: check the elbows, adjust the position between the elbows and tighten the knees when swinging the legs

Please note that the following practitioners please choose their own exercise intensity (Back, shoulder or neck injuries, head, blood pressure, heart problems, menstruation).Inverted pose has a lot of benefits to the body, but it is also risky, so don't joke about your body.

Yoga elbow handstand requires more shoulder and back stability than head handstand. You have tried to find thatI always feel like I can't lift my shoulders.Even the palms will slowly slide inward against each other, and the elbows slide outward, causing a series of problems such as the instability of the body's center of gravity. These are all signs that the shoulders are not open and the back of the body is not strong.

To prevent elbows from sliding each other in this position. You can choose to use assistive devices, such as yoga belts: a yoga belt (a belt that is not elastic) is placed over the upper arm, that is, the upper arm. Extend the shoulder to the front of the shoulder and adjust the shoulder strap so that it is close to the outer arm. Then use the shoulder straps in the posture, gently push the shoulders in, away from the shoulder straps, rather than protruding onto the shoulder straps. The location of the following figure:

Or find one or two partners to help you fix your elbow and spread some of the weight. When you start with a dolphin, ask your partner to place your feet on the outside of your elbow and clamp it to ensure that your elbow is not abduction, while other partners hold your hands to make sure your hands are firmly on the ground and do not slip. Make sure the two partners press with the same force.

Then tighten your abdomen and keep your back straight, keep your feet moving forward, let your buttocks right above your shoulders, bend your knees and look for your chest. Inhale and lift your legs up. You can lift one leg up, and you can lift it up at the same time, in your way.

If you can't do it the way above, but you still want to practice this pose, you can do it in reverse, sitting on the ground with your legs fully extended and your feet against the wall. Make a fictional mark on the floor next to your buttocks. Turn around, put your back against the wall, kneel, and put your elbows on the mark. To practice the dolphin pose, first put one foot on the wall, then put the other foot on it, and slowly move your foot up until your legs are parallel to the ground and your torso is vertical. Press the heel firmly into the wall by lifting the top of the thigh and coccyx toward the ceiling. Keep increasing time gradually.

Here are some open-shoulder poses that I hope will help.

Eagle-stretch on the outside of the shoulder

Beef noodles-stretching of armpits and shoulders

Anti-desktop-stretch the front of the shoulder and open the chest

Pug style

Yoga is done step by step, do not compare, follow the body's guidelines. If you feel uncomfortable in the neck, please stop practicing immediately. Don't hurt yourself.

How do girls practice handstands? What should I pay attention to?

Girls can challenge handstands. Maybe there are many girls they know who practice yoga, so there are many girls around them who can do handstands.

Here are some tips for girls who want to practice handstands:

First of all, overcome your fears. If you master the right skills or practice against the wall, the possibility of your imaginary danger is very small. This time, we should treat the handstand as a posture of strength and balance, and make up for it with balance when the strength is insufficient. Find the balance point of the body even if you are temporarily short of strength, you can practice handstand and stay in the handstand. Finally, you need to find the right way to practice.

1. The following 👇 diagram.

You can find a wall, or you can practice with the angle between the two walls like the cross in the picture above.

The hands are interlocked and the palms are in a semicircle.

The distance between the hands is equal to the distance between the small arms. That is, two elbows and hands form an equilateral triangle.

Don't move again after this distance is set. The outer edge of the hand and the small arm press down on the ground.

2. The following 👇 diagram.

Put the head in the semicircle formed by the palms of both hands, with the top of the head at Baihui acupoint, and the thenar of both hands pressed against the back of the head.

Keep your legs straight and your toes on the ground. Tighten your abdomen.

There is a special attention here: the place where the top of the head touches the ground must be the Baihui acupoint, that is, the highest point on the top of the head. If you move back to the back of the head to the ground, or move the forehead forward to the ground, it will cause pressure on the cervical vertebra. Just imagine, when we stand, the Baihui acupoint on our head is at the highest point. The reverse handstand is the same, the top of the head on the ground, can ensure that the cervical vertebra does not squeeze.

3. The following 👇 diagram

Tighten the core and lift one foot up against the wall.

Step on the ground on the toes below and use the force of rebound to send the body up.

The lower foot is a bit like running, kick hard at the start and bounce your body up.

The process of this step may need to be tried several times. Find the ability and balance of control. Try with two legs swapped, don't always try with one leg