Sun Li and Wang Ziwen are practicing downward dog! Haven't tried yet? Remember these 5 points, your manners will change drastically

Those who have practiced yoga will not be unfamiliar with the "downward dog". No matter what genre, it can be called one of the poses with the highest "appearance rate".

Although it is often present in any class, the benefits of the practice are numerous: what strengthens the back, legs, stabilizes the shoulder joint, stretches the bladder meridian, stretches the side waist, stretches the spine, promotes endocrine, stretches the fascia topline, etc. wait wait wait. No wonder Sun Li Wang Ziwen and other stars love it very much!

However, when you walk around the yoga classroom, you will always see many "indescribable" downward dog poses. It is obviously a posture for everyone to rest, but countless people frown, tremble, and pant heavily.

I can't blame everyone for this, it's because Downward Dog is really not an easy pose to do. In the whole asana, almost all parts of the whole body from head to toe are involved in it, which involves a wide range and belongs to a systematic asana. As long as there is incoordination or imbalance, it is extremely easy to cause various compensation and pain due to imbalance in the alignment.

Let’s take a look at the main points of the correct downward dog: downward dog, the body is in a triangle, the hands are on the ground, the upper arms are externally rotated, the spine is elongated, the waist is stretched on both sides, the shoulders and neck are relaxed, the shoulder blades are widened, and the ribs do not protrude. , the back is stretched, the sitting bones are facing the sky and there is a feeling of lifting up, the heels have the force to step down on the ground, and the inner sides of the feet are forced to the midline along the inner sides of the legs.

Mom! I didn't lie to you, from head to toe, pay attention to every aspect of your entire body!

The distance between the hands and feet in Downward Dog is very important, too close or too far can cause the pose to "distort". But for beginners, it is difficult to judge exactly how to place this distance is more appropriate.

Find a position: We can prepare in the baby stretch (in the baby's pose, extend the arms to the farthest) or plank, keep the hands and feet still, and push the body to the downward dog. This position is your downward dog. s position. Of course, some classmates will feel that their heels can't land, that's okay, just stand on tiptoes. Of course, if you feel very nervous and can't push your hips up, you can of course choose to adjust the position, but remember to adjust the position in Downward Dog with your hands and feet fixed, don't move your hands easily, or you will be easily injured!

Correct force: If you are in the right position, you can fully exert force with both hands and feet to push the force line at both ends all the way to the pelvis, so that the center of gravity of the body will not be forward or backward, but in the middle of the body pelvic area.

Basically, beginners in yoga will want to curse when they hear the teacher say "We are resting in downward dog", because in their downward dog, their wrists often hurt so much that they can't breathe, not to mention resting, it is simply suffering! The root cause of wrist pain is the hand. Find the position: When pushing the ground, place the middle finger facing the front, the horizontal lines of the wrist are parallel to the short side of the mat, and the ten fingers are fully spread on the mat, so that the four corners of the palm (thenar and the base of the index finger, The pads at the base of the little finger) are all compacted, paying attention to the extension of the index and middle fingers.

Correct force: During the whole process of pushing up the body, the palms and fingers actively push the mat as much as possible, and the fingers must be pushed hard to create space for the palms to make them more stable, which can reduce the pressure on the wrists. The thumb should be consciously straightened, which can help us stretch the lateral line of the fascia and help Sister Song's shoulders. The index finger and middle finger must be kept stretched forward, which can help the wrist joint to flex evenly, and the phalanx, metacarpal and carpal bones form a smooth straight line, so that the force line can be transmitted to the arm more smoothly without wrist pain.

Downward Dog Pose is supposed to stretch the whole body and keep calm, but there are always people holding their necks and shrugging their shoulders. From a long distance, they can feel the trainer's tense and "tightly clinched" heart. . Find a position: When you straighten your arms and start to push the ground, you should start to relax your shoulders away from your ears, spread your shoulder blades to the sides, and spread your arms outward, so that your armpits are facing the ground. Correct force: Remember to extend the spine upward The strength comes from pushing the ground with your hands, not shrugging your shoulders. Find the feeling of keeping your shoulders stable, relax your neck, and let the force of your hands push the ground along the arms to the shoulders and the spine, keeping the line of force completely extended and uninterrupted.

Correct force: Remember that the force of the upward extension of the spine comes from pushing the ground with both hands, not shrugging the shoulders. You need to find the feeling of keeping your shoulders stable. Therefore, before pushing the downward dog, first rotate the shoulder joint externally to feel the abduction of the scapula, the neck will become longer, and then the forearm will be pronated to stabilize the elbow joint and avoid hyperextension of the elbow. After doing this, you will obviously feel the upper body. Stability and ease, the feeling of exhausting all efforts will no longer exist.

In the beautiful downward dog, there is a smooth straight line from the hands to the buttocks, but you can't see it when you do it. Some people just push the force to the shoulders and stop, leaving the back high and arched. Some people always feel that their straight lines are not straight enough, and they completely ignore that the back is desperately pressing the shoulders and the waist is slumped, causing the stomach and the ribs to protrude down together. It always looks weird and fragile. Find the position: After pushing the downward dog, start to check your torso, the back is full and not collapsed, the back of the head is at the same height as the back, there is still a normal lumbar curve, and the stomach and ribs have not fallen out.

Correct force: The force of pushing the ground with both hands needs to be transmitted all the way to the spine along the arms, pushing the entire spine back and up to stretch, driving the hips up together, feeling like a line above lifts your hips to the sky.

Obviously in Downward Dog Pose, both hands and feet are the foundation, but there are always people who forget their feet and put all their strength on their hands, the center of gravity falls forward hard, and no matter how hard they suck, they can't put their buttocks down. Pushing into the sky and doing downward dog always looks like a non-standard plank.

Find the position: The feet are hip-width apart. If you are a beginner, you can also try to have your feet slightly inward, which can help open the hip joint better. Correct force: When the downward dog starts to push up, press the mat with both hands and feet at the same time, step down with both heels, and use the inside of the foot to push the force line up to the groin, and then push the buttocks to the sky. Reminder: For those who are nervous on the back of the thigh, there may be no way to straighten their legs. Don't be embarrassed, just bend your knees generously! No shame! Or you can find a towel or blanket to support your heels, and you can also do "standard" downward dog. The many benefits of downward dog should be based on comfort and stability. If your downward dog is painful, tense, or unstable, check it to see which "taboo" is violated and adjust it well. Well, may everyone enjoy Downward Dog!

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