Every time I mention the flexibility of the back of the leg, I almost recommend that you practice the asana of lying on your back and grasping the big toe more. I have also introduced the exercise method of this asana and other precautions in multiple topics. But every time I introduce the 1 pose of the hand grasping the big toe on the back, I will talk about the 2 pose with you today.
Let’s get to know the pose first. Yoga supine hand grasping big toe 2 poses, the following picture:
In simple terms, the upper leg is straight up, the hip joint is forward bend is the 1 position, the upper leg is opened on the side of the body, and the hip joint is outside. The exhibition is 2 types.
The practice method is very simple: Lie on your back on the mat, straighten your legs, lift your right foot upwards, put the stretching strap on your right foot, grab the stretching band with your right hand, lift your right leg straight up, enter the 1 position, stay for 3~ Take 5 sets of breaths, grab the stretch belt with your right hand, open your right leg to the side of the body to the right shoulder to enter into the 2 position, keep 3~5 sets of breaths and then return to the opposite side. The
practice method is very simple, let's take a look at the details of this pose.
1. On the basis of 1,
Why should I list the details on the basis of 1. There is a very critical point in 1. If this point is lost, then 2 will be difficult to get right.
The key point is to always keep the upper leg and thigh pushed back. The more pushes back, the more space for the side waist, the more space for groin , the more extension of the back of the leg, the more stable the pelvis, and the deeper the flexion. The greater the forward flexion, the more extension of the back of the leg, in order to achieve the purpose of this asana practice . It can be said that pushing the front side of the thigh back is to lie on the back and grasp the big toe. The most critical detail is the soul of this pose.
2. Keep the pelvis upright and stable.
Many people can achieve uprightness and stability in the pelvis in formula 1.
First look at one high and one low: Since the right leg is not only opened to the right side of the body, but also to the direction of the right shoulder,So I accidentally brought the right hip up, causing the right hip to be high and the left hip to be low. Changes in the hip will cause the entire pelvis, groin, and even the lumbar area to be lost.
What should I do? It's very simple: on the basis of 1, the right hand is opened outwards and upwards with the right hip abducted, while the front side of the thigh continues to be pushed back. The front side of the thigh is pushed back to create space for the groin and waist, which determines the extent to which the right leg opens outwards and upwards . In fact, it is the same as the triangle.
Let's look at one after another: when we do pose 2, we will hold the left hip with our left hand and will not let the left hip run forward. But have you ever thought about why the left hip runs forward? At what critical point does the left hip start to run forward?
is because the fall of the right leg is beyond your range. Like a lever, when the right leg falls down to exceed the abduction capacity of the hip joint, and then continues downwards, there is not enough space for the hip joint , so the right pelvis is picked up. Even if you can hold the left pelvis with your hands at this time to prevent it from tilting up, but the right hip joint has no way to maintain stability, which is what we often say that the thigh and femur cannot stay in the acetabulum very stably.
What should I do? is also simple: move the front side of the thigh back, and at the same time extend from the inner side of the thigh to the direction of the knees and feet, and then on the outer side of the thigh, put the thigh bone flat into the hip joint in the direction of the groin. This is equivalent to going down from the inner thigh and then up from the outer leg . Similarly, you recall the feeling of the triangle pose, so the same poses are all in common.
So in 2, do not blindly pursue how much the legs open outwards and how high they are from the ground. Maintaining the extension of the groin area and maintaining the stable end of the entire pelvis are the primary conditions.Only on this basis can the effect of this asana be applied to the hip joint.
3. When returning.
When retracting, straighten your legs and return on the basis of keeping the pelvis stable.
In fact, there is also a 3-type grasping big toe, which is to do hip adduction on the basis of 2. The method and the main points are basically the same. You can figure it out for yourself. The process of pondering is full of joy.
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