Yoga , practiced correctly, it is a kind of healing for the body! But if you practice incorrectly, it will cause damage to your body! When we practice every yoga pose, we must practice it on the basis of correct posture, so that we can gain health!
Today I will share with you the correct force exertion chart of 14 yoga postures. You will understand it instantly at a glance, so hurry up and save it!
, standing in mountain pose
- Pay attention to keeping the earlobes, shoulders, greater trochanter of femur
- and ankle joints in a straight line
- Do not tilt your pelvis forward, or retract your ribs or mandible
, Downward-Facing Dog
- When practicing Downward-Facing Dog, be careful not to arch your back
- Maintain Spread the ten fingers vigorously and push the ground, extend the spine.
- Rotate the pelvis forward, ischium backward and upward
- You can bend the knees appropriately, stand on tiptoes
, and tilt the plank
- It is most taboo to step on the waist when practicing the inclined plank
- Keep the core activated, the shoulder blades full and upward
, and the four-column support
- It is best not to raise your buttocks when practicing four-post support.
- Lower your shoulders, which will put special stress on your shoulders.
- You can choose the kneeling version to do the step-down exercise.
, Upward dog
- Many people will hunch their shoulders when practicing Upward Dog.
- Pay attention to the shoulders moving back and down.
- The chest and clavicle are fully expanded and pushed forward, and the core is activated.
. Single-legged downward dog
- When practicing single-legged downward dog, pay attention to keeping the hips neutral
- If the hip extension ability of lifting that leg is poor
- then just get to the position you can
. Low lunge
- Low lunge. Pay attention to the front bend of the knee and leg and do not exceed the toes.
- . At the same time, pay attention to activating the core and keeping the spine extended.
. Horse-riding posture
- When practicing horse-riding posture, be careful not to tilt your pelvis forward
- This will increase the burden on the lumbar spine. You should curl your tailbone
, Side angle extension
- Side angle extension, press the ground with force on the outside of the leg
- Do not bend the hand on the extension side, extend it far away
0, Double Stretch the back of the legs
- When practicing forward bending of the back of the legs, try not to arch the back
- Pay attention to rotating the pelvis forward, or raise the sitting bones
- Pay attention to keeping the spine extended as much as possible 1
- Many people practice the Boat Pose because their pelvis tilts backward, causing the chest to be arched
- Try to rotate the pelvis forward and keep the back straight
- If there is no way to do it Just use yoga bricks or stretching straps
2, reverse table style
- reverse table style. Pay attention to fully opening the chest and pushing upward
- while keeping the core tight, pubic bone upward Lift the toes of both feet and press down on the ground as much as possible, activate the front of the thighs
3, and twist the spine in the sitting posture
- When twisting in the sitting posture, pay attention to the strong downward rooting of both ischium on both sides 3
- Inhale, let the spine fully extend upward, do not arch your back
- When exhaling, let the spine twist spirally like twisting a towel
4, Squat Prayer Style
- Practice Squat Prayer PoseIf your heels cannot touch the ground
- You can place yoga bricks under your heels
- Activate the core and keep your back straight
Correct yoga practice is good for the body and mind, but incorrect yoga practice can harm the body and mind
