These days, the group talks a lot about balance asanas, and the problems are mainly concentrated in the single-legged standing balance posture, how to achieve physical stability and not tilt to one side. Let's take the Warrior Iii as an example to talk about this problem.
First, let's get to know the warrior three types: the following picture
This is a typical one-legged standing balance posture, which is a relatively difficult posture in the warrior series and the basic asana. Let's talk about how to stabilize the body.
1. The foundation is stable.
The foundation is stable and powerful, and the downward root is the basis for the stability of all asanas. It is more evident in the balanced asana. When the feet are used as the foundation, the feet do not take root, which only makes the whole asana look top-heavy and floating. The foundation is weak, and it is not enough to make your body tilt or fall directly to one side.
Standing on one leg and balancing only one foot on the ground, the foundation becomes smaller, the center of gravity becomes higher, if the foundation cannot be rooted downwards, it is normal to be unstable and easy to fall. It's like the root system of a small grass can't support a big canopy.
How to force the foundation: the soles of the feet extend, three points downwards, and the inside and outside are even.
2. The pelvis is upright.
Looking at Battle Three, when entering the asana, the center of gravity of the body has actually shifted to the side of the standing leg. At this time, it is necessary to rotate the hip joint of the upper leg, swing the pelvis straight, and evenly exert force on the inside and outside of the sole of the foot, and the force on the inside of the leg to return the center of gravity to the midline of the body, which helps to stabilize the body.
Entering the asana, because the center of gravity of the body has been deflected to the side of the standing leg, if you turn the crotch again, it is equivalent to the center of gravity moving more to the side of the standing leg, and there is no countervailing force on this side, and it will naturally fall
Or some people will tilt the spine in the direction of the upper leg to balance the center of gravity. But the result is to make up for one mistake with another. Not only does the center of gravity not pull back, but it also causes an imbalance in the entire back, a twist in the spine, and the rotation of the upper leg to the side of the supporting leg. Change the body from a straight line to a diagonal line.
Solution: Reduce the difficulty of asanas, rotate the hip joint of the upper leg, and straighten the pelvis. You can hold bricks, walls with both hands, feet on walls, and so on.
3. Abdominal collection. It can also be said to close the core,
The one-legged standing balance posture is actually a weak grass, supporting a large canopy, even if the foundation is very stable, but the canopy is too large, it is still inevitable to shake. The best thing to do at this time is to add a nail to the center of the canopy. The startup of the core is equivalent to this nail. Not only the balance of the asana, the core and the foundation are all three-dimensional aspects of the station to pay attention to.
4. Extension.
There is no contradiction between force and extension, and the force of confrontation is found in the extension, so that the balance of the body is stable. The force is not to shrink the body into a ball, the hands, feet, head and neck stretch as far as possible in their respective directions, while fighting each other. Not only is the body stable, the asana is stable, and the whole asana looks stretched.
Surely someone has to ask what to do? How to practice and how to strengthen in ordinary times can make the balance asana do a good job. The answer is simple: go back to the basic standing posture of standing on both legs and practice more basic skills, and then try to go into the one-legged balance posture.
Someone might say, I'm practicing in a one-legged balance asana, can't I? OK. However, it is still recommended that you practice in the basic asanas, and then come to the single leg, or reduce the difficulty, and use assistive devices. It is best not to let the body brace and hold hard for a long time while shaking from side to side. Weight-bearing shaking has a bad effect on the knee and ankle joints that support the legs, and shaking also violates the principle of yoga asana comfort and stability.
Someone may say again, I just keep it in the shaking and not shaking now. Well, if you retreat to the basic asana to maintain, the effect will improve more obviously, and it will not hurt the joints, and it will be comfortable when practicing.
To sum up, what should I do if the equilibrium posture is unstable and unbalanced? 4 points: the foundation is rooted, the pelvis is upright, the core is tightened, and the body is extended. You will find that these 4 points are suitable for any asana, and indeed they are, but they are more obvious in the balance system. The specific solution is 4 words: practice the foundation.
Suddenly, I found that practicing more basics can solve almost all problems! One key can open all the locks, don't you take this key seriously?