Today, I saw a message in the comment area saying: The wheel type is too difficult, and I have waist pain as soon as I do it, and I have completely given up the back bend. I really encounter a lot of people who are dead on wheels, hard work, serious, and diligent, but the results are often counterproductive, and they do not unlock the wheels, but their waist hurts as soon as they practice.
In fact, in my heart, I especially admire people who continue to practice with pain, not only like yoga, but also need strong willpower and faith. But admiration is admiration, but it is not in favor of such an approach.
I'm not sure if true yoga gurus who practice yoga necessarily experience pain, but there's really no need for the average practitioner to use pain to unlock asanas. And not combining your current physical condition with an asana is not a good way to unlock it.
For example, the wheel type can not be done, you can first do some other relatively simple back bending style to strengthen the back bend, and then complete the wheel type, even if in the end can not unlock the wheel style is not a big deal, not clinging is also one of the cultivation content.
Today I would like to introduce you to a basic set of backbend exercise sequences.
1. Stand half forward with the help of a chair
Stand on the mat with your feet apart and your pelvis as wide, knees and toes facing straight ahead.
The spine stretches on inhale, the arms move the body forward on exhalation, and the hands are placed on the chair
Hold 3 to 5 groups of breaths.
As far as this action is concerned, when everyone practices, the position of the shoulder armpit is slightly lifted upwards, which can better extend the spine, and if the shoulder is pressed down a little like in the picture, the shoulder can be better opened. Just talked about this a few days ago.
2. Lower dog type
Directly on the basis of the previous step, the hands hold the extension of the spine, and the ground falls forward and down, and the feet are backwards to the lower dog. In the lower dog style, maintain 5 to 8 groups of breaths.
Further extend the spine, flexibly stabilize the shoulder joint,
3. Dolphin type
Bend your elbows on the basis of the lower dog, and the small arms fall to the ground.
Insist on 3 to 5 groups of breaths.
As with the above two postures, different shoulder treatment methods will have different results.
The above three asanas can be seen as a small sequence, focusing on the extension of the spine and the flexible shoulder joint. It is one of the necessary conditions for practicing backbending.
4. Horseback riding
Bend the left knee, the left calf vertically to the ground, the right leg knee and the instep of the foot to the ground,
The pelvis is upright and the spine is upright.
Put your hands on your knees and hold 10 sets of breaths,
Be careful to make sure that the pelvis is upright, the spine is stretched straight, and do not let the pelvis lean forward to complete this action.
5. Horseback riding variant
Bend your right knee on the basis of the previous step and grasp your right ankle with both hands
Hold 5 to 8 breaths.
Pay attention to tightening the thigh muscles to protect the knees, and you can also pad a towel under the knees.
6. Camel type
Kneel on the mat, knees and insteps on the ground, thighs vertically on the ground, legs apart and the same width as the pelvis.
The spine stretches on the inhale, and the exhaling head and neck lead the spine upwards and backwards, and the hands go in turn to grasp the heels of the feet.
Breathe in 2 to 3 groups in camel style.
It is clear that these three asanas are a small sequence, focusing on stretching the iliops psoas muscles, increasing the hip stretching ability, and preparing for the back bend.
7. Locust type
Lie prone on a cushion, feet apart from the pelvis, hands on either side of the body, forehead on the ground.
Lift your chest and legs upwards on inhale, and straighten your hands behind your body,
Exhale and fall,
You can practice 2 to 3 groups dynamically, 10 to 15 in each group.
8. Bow type
On the basis of the previous step, bend your knees, lean your heels toward your hips, and grasp your ankles with both hands.
Lift your body upwards while inhaling, exhale against your hands and feet
Maintain respiratory reduction in 2 to 3 groups.
9. Bridge type
Lie on your back on a cushion, feet apart and the same width as the pelvis, bend your knees, knees and toes facing forward, and place your hands naturally on either side of your body.
Inhale and lift your hips upwards and exhale to hold.
Obviously, these three can be seen as a small sequence, a step-by-step back bending exercise, the seventh asana in the original series was cobra style, I replaced it with locust style to strengthen the back strength.
10. Simple spine twisting on the back
Lie on your back on the mat, bend your knees, thighs close to your abdomen, and when exhaling, fall your knees to the right side of your body, and hold 5 to 8 sets of breathing before returning to the front and back of the exercise.
A reverse equilibrium restoration is added to the original sequence, so that the whole sequence is balanced and safe. Of course, you also add a wheel behind the bridge, and it is not bad to use the entire series as a wheeled unlock series.
What range you can practice is determined by your current physical state, don't be reckless and challenging, the right one is the best, and it is also the most profitable.
By the way, the other day I said to you that when arranging asanas, divide a large theme into a small theme, and then choose a few asanas for each small theme as a small preface, and finally wear it in its entirety. This series is arranged in this way, and with two sets of worship in front of it, it can be practiced directly as a lesson.
Focus on everything and share health and beauty!