. The asian formation introduced to you today is the side -angle stretch type. This form is a warrior two and triangle stretch , which also combines the characteristics and advantages of these two forms.
We have twice the shoulder width separately in both feet, first bend the right leg to the Warrior II, then bend the body to the right, hold the left arm to the ear, and look at the upper left eyes of the chin. If the cervical spine is uncomfortable It is recommended that members look down on the floor. Finally complete the side -angle stretch.
Below the details of this pattern for you?
We still explain it from the foundation first, because if each action wants to keep stable, we must first find the foundation of the landing place. The outer side of the legs of the legs must be pressed hard. This is the most easy to ignore and easy to make mistakes, so as to maintain the stable of the body.
We start looking up from the outer side of the feet. The outside of the knee, the outside of the hip joint, armpit, elbow, wrist, and fingers are all on a straight line, and the stretch of this straight line is divided into two sections.
is the upper limbs, and the tip of the fingertips above stretch the armpit's heart with the armpit. The other section of
is the lower limbs, so that the power of rooting flooring on the outer side of the feet will extend the outer side of the whole leg down. At the same time, the front side of the thigh should be tightened and the thighs are rotated. The hip is open, and the pelvis needs to be opened to open it.
Our core areas must also tighten and maintain stability.
Besides, the legs of the legs are also tightened on the front side of the thigh. This can also reduce the pressure of the knee. The same thighs are also outward. Do not buckle the knee in the inside, so that the pelvis on the side is also opened.
pelvis should be in the horizontal position. It is the level of the position of our chest. Because the side flexion is flexed from the hip, this pelvis still needs to maintain the original horizontal position. Therefore, the upper end and chest of the pelvis are still two parallel lines.
tailbone is direction to straighten the legs.
We finally said that the torso stretch?
, a sidewalk with side bending, many people will feel that it is easier to stretch the outside, but it is easy to ignore the inner stretch of the body, and it is easy to squeeze in the inside. Speaking of how muscle cooperates with the lumbar muscles, it completely extends the entire trunk, and the spine is completely extended.
This is the anatomical drawing we just said. You can see the spine and take the whole spine as a central line. The central line needs to extend to the distance. The waist muscles and muscle groups of the waist and waist muscles need to be started to help the inner side waist stretch. Therefore, the inner waist is not relaxed.
Let's take a look at the picture on the right. This picture means that the straightened leg needs to be tightened to lift up, and it is also to reduce the pressure on the knee. ground. The
article began to say that this formal form is a combination of warrior two and triangular stretching types. Soldier II participated in a muscle as the inner dopycare of the inner muscle and located on the inside of the thigh, so the inner muscle needs to be opened to make the thighs better out. As a result, the pelvis is opened, and the previous article has a special explanation of the soldiers. The two mentioned this content. If the muscle is too tight, then your knee will collapse inner buckle.
We are talking about the legs of the legs,
to open the pelvis, it will involve the gluteal muscle. The outer side of our thighs is close to the hip, including gluteal muscles, hip middle muscles, and small hip muscles.
This picture shows their positions more intuitively. They all need to have stretchability. The comprehensive strength of a muscle is measured through strength and stretchability. If this position is too tight, the knee will not be easy to open. If these muscles If there is no strength in the muscles, it will be difficult to support this movement because our body is bent to one side, so a lot of force will press it down, and our leg muscles and gluteal muscles work together to give our body a support.
So in this pose we can also exercise these muscles. How to exercise them?
We may need to use the arms to remove the legs and knees, and then the knees fight against the arms. The combined force of the two is zero, but these muscles will be well stressed and exercised in this process.
At the same time, the postures in the two pictures below are connected, and you can also exercise the buttocks and tensor fascia lata, also called puppy peeing style
Speaking of tensor fascia lata, we Everyone will mention the iliotibial band
From an anatomical analysis, the iliotibial band covers the tensor fascia lata from top to bottom, and extends to the position of our knees. Many friends who are used to running marathons may have been running for a long time. , you will feel this on the outside of your knee There will be a pain point in this place. There are many reasons for the pain here. One of the reasons is that your hips and tensor fascia lata are not strong enough, or you are not warmed up enough. They cannot share the pressure caused during the movement of the pelvis. , so these forces will be placed directly on the iliotibial band and femur, which They will rub, which will lead to inflammation, so this area will hurt. If your hips and knees are constantly moving alternately during running, the surrounding muscles can all share the load. Or it has a buffering effect, so the fascia itself is not prone to direct friction with the bones.
How to alleviate it?
We can usually use yoga pillar postures to relax the position of the iliotibial band, and the outside of the knee will feel much more comfortable. Moreover, this piece of fascia is also a very important part of protecting and stabilizing the knee. So, try to protect this position.
These two pictures can be used as an alternative to side angle stretching. Because the body is turned to one side, it will put more force on the bent leg. If your leg is not ready yet, you need to use it. If your muscle strength is insufficient, you can use yoga blocks to put your hands on the yoga blocks, or bend your elbows and place them on your thighs to reduce the force on your legs and knees, so that they will not exceed the bearing capacity of your knees. , the knees will be safer.
For beginners, you can also use a yoga chair to do the stretching part and less to do the hard part.
These two pictures are a variation of the posture. Picture A is also a preparation for picture B. Find the feeling of stretching on both sides at the same time. That is, if your waist stretches on both sides at the same time, if your inner waist does not stretch well, then The two hands are not on the same plane, there will be a distance, and you will find that one hand will be a little short.
After doing the Side Angle Stretch Pose, you can then do a binding. After binding, straighten the legs to stretch the legs. The stretching intensity will be relatively large, so the strength of the legs will be shaped and your chest will be stretched. It is a better exercise. This is our side angle stretch today. Thank you all!
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