practicing yoga, many Gag people should not be unfamiliar with bird king (eagle). In the mass yoga course, we often practice it. Hip, wrist and shoulders.
In the impression of many giants, the bird king is not a difficult type, because many Gag people can make it well even if the beginners have just started to do this form.
, there are also many Gag people, and they will feel that it is a difficult type. Even if you practice yoga for many years, you can do it well. Very good winding, either the legs can't be tangled well. Why?
, then, I will come with you today to analyze from the perspective of yoga anatomy, do not make the 5 major problems and solutions of the yoga bird king style. At the same time, it helps everyone to find the reason why both hands and legs cannot be wrapped, and then solve it.
1, shoulder and back muscle stiffness and tension
from the anatomical picture above, you can see that the bird king style extension of shoulder and back muscles is relatively high, especially the upper back. The middle and lower beams of the diamond muscle, the trapezius muscle, the connection The small round muscles, large round muscles, and the back of the shoulder deltoid muscle .
So if these muscles are tight and stiff, it will undoubtedly limit the wrapping and raising movements of both arms.
solution Suggestion: Beginners can do more open -shoulder exercises, such as olored needle eye, 8 -character twisting.
2, hip muscle tight, weak
Glores, , wide fascia tension) and hip external spiny muscle group (pear muscles, closed -hole Internal muscles, upper muscles, and lower muscles) need to be stretched, and also requires strength to stabilize the pelvis to prevent pelvic tilt.
is wrapped around the other side. Because you need to bypass your thighs, you need better hip exterior muscle groups and hip virginity group extension capabilities.
solution Suggestion: Beginners can do more hip -collection exercises, such as wiper type, lying spine torsional variables, Niu Niu -style , sitting spine torsion, etc.
3, the details of the internal rotation of the hip
are in the bird king, and the legs need to be wrapped together. Therefore, this asana not only requires high extension and strength of the hip muscle group, but also requires good hip internal rotation function.
Many Gag people will ignore the details of the hip rotation when doing this asana. In fact, the bird king -style not only needs to be slightly internal in the lower leg, but also the upper legs also need to be rotated, so as to increase the wrapping of the legs. Space, so that the legs are wrapped better.
4, tibia anterior muscle , foot muscle fascia, and the Achilles tendon are not extended.
is in the bird king style. Tibial anterior muscles, fascia, fascia, and Achilles tendon need to be extended to help The ankle joint is better flexed to make the lower foot more stable.
In this type, if the ankle joint is not flexed enough, it will not only affect the stability of the root feet, but also cause excessive knee pressure.
Suggestion Suggestions: Beginners can do more flexible ankles, or you can use fascia ball, tennis to relax your feet and small legs.
5, core weakness, poor physical stability
yoga. People who have a certain practice foundation know that all the balanced asanas must be stable and cannot be separated from the powerful core.
is in the bird king style. If the core is weak, the body's center of gravity cannot be stable, the body shakes left and right, and of course, his knees and arms cannot be easily wrapped.
Suggestion Suggestion: Do more core exercises, and there are many enhanced core actions in yoga, such as oblique board, four -column, and ship type.
So, the above is the related problems and solutions about the yoga bird king style. Have you mastered it?
