Recognized Top Hip Opening Actions: High Lunge, Why Doesn't It Work?
Share a set of pose details and error comparisons. This group was originally 19 images, but I divided it into two articles to write it in more detail. If you find it insightful, you can browse the other article on the homepage. These 9 actions are mainly basic standing poses.
1, Triangle Pose
The main problems:
Side bend, you can clearly see the difference in side bend curvature in the side bend pose. In side bend pose,One very important principle is to stretch the waist on both sides equally, do not squeeze the waist on either side.
The abdomen is completely uninitiated, the spine drops down. The correct way is:Actively tighten the abdomen and back, bring the head and neck forward and upward extension, instead of completely powerless letting the spine drop down.
The upper arm does not extend and straighten.
In Triangle Pose, the head and neck can face up or flat forward.This is a detail processing, not an error.2, Standing Forward Bend
We can regard this picture as a standing forward bend pose to extend the spine when inhaling.
Whether the legs are straight or bent,
The sacrum must move upwards towards the ceiling.In the standing forward bend pose, lift the soles of the feet or lift the heels, which are both correct, but no matter what state your feet are in, the center of gravity cannot tilt backwards or forwards.There is also a problem that the shoulders are raised.
3, Standing Forward Bend Pose
We can regard this as a standing forward bend pose when exhaling to fold or maintain.
The center of gravity still shifts backwards, and the knee is overextended.
This commits a common mistake in standing forward bend:
The pelvis drops down, using the waist to compensate for the forward flexion of the hip.
Look at the difference in the fold state of the inner thighs and the direction of the sacrum.4, Warrior One PoseFirst look at the right foot. The right hip is in an internal rotation state,
The sole of the foot also needs to be tucked in, to help the knee joint to align, reduce the knee pressure. You can observe whether the knee and toes are in the same direction.
Then look at the pelvis. The incorrect model has the pelvis tilted forward, The pelvis tilting forward causes the waist to become larger, squeezing the spinal vertebrae, leading to the center of gravity leaning forward a little bit.
But in the correct model, the arms make me feel powerless.5, Wide-Legged Forward BendFirst look at the left leg. The left leg is extended and tightened,
The front foot presses down,
The entire foot is like a vertical ground.
There is also a very important point,Chest expansion, lift the chest up instead of pushing the chest forward.There is also a point, look at the picture, the incorrect model seems to be closer to the ground, does it mean that its lifting amplitude is larger? In fact, not, everyone can do both the correct and incorrect ways. You will find that the incorrect model is although closer to the face, but the whole body's weight is more pressed on the joints, and the pelvis and hip joint and thigh sensation is weakened a lot. The sacrum falls down.
I have previously shared details about this detail: here are two sets of opposing forces.
Along the pelvis, sit down towards the right, and the right eye of the pelvis goes up; the pelvis goes down, the thigh goes up.In the incorrect model, these two sets of opposing forces are not found, only the downward force, there is no upward force. It is recommended that everyone try it. This detail is reflected in many standing poses, it is a well-recognized top-opening hip pose,
But these two sets of forces are not found, the effect will be very poor, and the joint will be damaged.
6, Reverse Warrior Two PoseIn Warrior Two and Reverse Warrior Two, the hip joints are both facing the long side of the mat. This is a clear left hip rotation.Double feet share the body's weight incorrectly,In the incorrect model, the front leg obviously receives less force, and the center of gravity shifts backward.
There is also a problem that the spine is not bent, but a little twist.
The error of the arms is very obvious.
7, Warrior Three PoseFirst, support the knee of the supporting leg can be bent, And we advocate for a slight bend, to prevent the knee from overextending,
The right leg above, the sole of the foot can be hooked back, or straight, but tighten the leg.
There is also a problem that the shoulders are not raised.
In Warrior Three, there is also a common error: hip rotation, the spine is one side high and one side low, the body's center of gravity is tilted to one side.8, Half Moon Pose
It is the same as the Triangle Pose above, the spine is tightened and extends forward, not downwards.
The half moon pose is also a flat plane, the groin should face forward.
Extend the arms upwards,
Note: Compare the half moon pose and the above Warrior Three pose, the angle of the shins and feet.
9, Horse Pose
The pelvis and lumbar vertebrae are the same as Warrior One and Wide-Legged Forward Bend.
Do not raise the shoulders and hold your chest.
In the incorrect model, these two sets of opposing forces are not found, only the downward force, there is no upward force.
In the 9 actions, we have encountered these two sets of opposing forces for the third time. These two sets of opposing forces are not found, this is the fundamental reason why you cannot open your hips in standing poses.
The left foot's sole lands or presses on the ground can be used.
There is also a point that I have never mentioned, the knee is not more than the toes. Because for people with knee injury, it is necessary to strictly comply with the knee not more than toes, but for people with healthy knees and have a certain strength, the knee can be more than the toes.
Because from a physiological structure, the knee is allowed to exceed the toes, it does not exceed the range of movement of the knee joint.
We always say, action is not valuable, detail is valuable. Sometimes it is just a slight difference that causes a big difference in the result. On one hand, it is efficient, on the other hand, it is useless effort or even injury. Pay attention to one, share health and beauty!
#I see spring#
#Spring movement power#
