Forearm Headstand, Provides Excellent Help for Waist Pain
If you ask me, 'Did you do 50 headstands today?' you'd surely think I'm crazy to ask; then ask me about 50 triangles, you'd surely be unbearable, saying how could it be?! 50? That's too much!
It's true, doing 50 poses like that sounds excessive; but if you do 50 Chaturangas every day, that's perfectly normal if you practice Vinyasa yoga. According to the tradition of Ashtanga yoga, you should at least do 50 Upward Dogs during each practice, because the Downward Dog pose is like this, and the Upward Dog is also a link of Vinyasa that connects poses.
Don't misunderstand, I don't mean to say that it's wrong to do 50 Upward Dogs once, I believe in the lineage of Ashtanga. In fact, doing so many Upward Dogs is good for the body, such as strengthening the arms and legs, increasing spinal flexibility, and practicing deep, powerful breathing. But if students practice Upward Dogs beyond their own body's capabilities, or if their technique is incorrect, then suddenly pushing so many repetitions 'inappropriately' can damage your body, especially your waist.
If you feel discomfort in your waist when doing Upward Dogs, it's likely that the vertebrae in your waist have a crowding event. If the pose is not correct, the vertebrae and vertebrae will squeeze each other, damaging the soft tissue between the vertebrae, such as cartilage, tendons, and discs. Many people's waist pain is like this.
In fact, you should go slowly into the Upward Dog pose, and hold it for longer to better practice Upward Dog - let the body learn to do Upward Dog correctly. So, outside of your daily Ashtanga or Vinyasa yoga practice, I suggest that if possible, isolate a little time to practice Upward Dog alone, to build up your body's ability and train your body and mind so that you can enter, hold and exit the pose more reasonably.
When starting, we can first use a chair, then use yoga blocks to assist, then we can do it directly on the floor without any aids.
If you've done a good job with the chair-assisted Upward Dog, you can enter the next stage of practice, using yoga blocks to assist.
As shown in the picture, stack two yoga mats into a long square - need to be wider than your shoulders. Then, place two yoga blocks diagonally, with a shoulder-width distance between them. In the Upward Dog practice below, you need to place your palm base on the yoga block, and lean your hands forward and down on the block.
The order and techniques of the pose refer to the chair version, starting from the hand elbow and knee bent position, bringing your hips closer to the yoga turn.
At this time, your hips will not be as close as in the chair version, but try to get as close as possible to a vertical line with your shoulders to better pull your spine. When your hands and feet are in position, continue according to the order in the chair version.
The second difference is the top half of the foot on the floor, just like PANPAN teacher's tutorial.
Written by / Ashtanga Yoga Path
