Someone said in the comment section a few days ago: Warrior's posture always feels that he is not doing well, and his waist position is always wrong, because he will feel uncomfortable after doing it.
Let’s talk about this issue today.
Let’s first get to know the yoga warrior pose. The following picture
basic standing posture is also a representative of the pose where the feet are separated from each other.
Classic entry method:
- mountain style stands in the middle of the mat, raise your hands upwards over the top of your head; buckle the left foot inward 45 degrees, rotate the right foot outside 90 degrees, and turn the hip body toward the short side of the mat; adjust the pelvis to straighten the mat, step on the soles of your feet to firmly
- inhale, and extend the spine; exhale, step on the left foot, tighten the right knee, bend the right thigh parallel to the ground, right calf perpendicular to the ground, knee toe in one direction;
- maintain 3 to 5 sets of breathing, straighten the right leg, and practice the reverse side
Classic entry method is to first face the direction of the long side of the mat, then turn the hip body toward the short side of the mat and then flex the knee to enter.
Let’s take a look at why the middle-aged waist feels uncomfortable and how to solve it.
Generally speaking, there are two main reasons for waist discomfort: squeezing and stress. If you have straight spine and waist, you will be normal. It is unlikely that you will be under excessive stress.
Let’s look at the squeezing. We have said before that the waist is squeezed from the upper and lower directions, or it may be "one-sided hip rolling or external rotation of the thigh on both sides". Sometimes these two situations occur at the same time.
We substitute these situations into War One and check them one by one.
1. Pushing the chest and buttocks from the upper and lower directions of the lumbar spine, and solutions.
Push your chest: Pay attention to all movements when your arms are raised upwards over your head: the torso is still in a mountain style, and the shoulder joints are circling forward and upward to send your arms up. So check yourself: If the chest cavity is pushed forward, it will squeeze down to the lumbar spine. In the final pose, when the eyes are looking up, the chest is lifted up, the scapula is put into the position, and the thoracic vertebrae is made a small back bend instead of pushing the ribs out.
Butt: Everyone should be familiar with this. The buttocks are tilted forward in the pelvis and will squeeze into the lumbar spine.
So don’t “super the chest + upright buttocks” but “lift the chest cavity + curl the tailbone and the pelvis upright.” I have also said before that "the lumbar segment moves upwards and downwards" to create space for the lumbar spine.
2. Rotate the hips on both sides or rotate the thighs on both sides.
To put it bluntly, it is squeezed to the middle on both sides or one side.
first look at the right side. The first step is to stand with your feet spreading back and forth and bent your front legs. The front hips are easy to run forward and outward, while the back hips are easy to fall down. Although the left side is not large in capacity, it will cause obvious waist discomfort, but it will cause the pelvis to be one high and one low, and the hips will run to the right side and the right knee will bend inward.
Solution: Pull the right hip backward, and the right groin walk outward and downward.
Look at the left side again: the left leg is facing backward, the left hip is stretched, and the left sole is facing outward about 45 degrees. The most common problem here is hip turn. In the first stage of the battle, the lumbar trunk is required to turn directly forward. If the hips turn will squeeze the lumbar vertebra on the same side, it will squeeze the lumbar vertebra with vertical cross and pigeon pose . The hips turn will squeeze the lumbar vertebra. This is also the point where the lumbar spine is most easily squeezed and is most easily overlooked during the battle.
Solution: Step on the outside of the left sole of the foot, lift the inner side of the left leg, and tighten the left leg; at the same time, rotate the base of the left thigh internally to broaden the lumbar sacral.
Of course, if hip is not flexible enough, in this way, it will be more difficult to stretch the hip joint, external rotation of the soles of the feet, and internal rotation of the hip joint at the same time. You can choose a variant or a downgrade exercise.
Method: Turn the soles of your feet inward until you can easily turn your hips. It is OK to sway the soles of your feet toward the toes directly in front.
To summarize: In the first round of the battle, the factors that cause waist discomfort include "high chest, buttocks and tumbling". The idea of and these possibilities are also suitable for other situations where waist discomfort caused by squeezing. can be checked by yourself.
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