Backbends Gradually From Simple Too Difficult To Avoid Injury

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After bending yoga asanas can relax in front of the muscle and connective tissue of the body, strong back muscles, gives a feeling of elegance, improve people’s posture, and activates the energy in the body, after the bend enough to relax the chest, intercostal muscle and fascia, In particular pericardium, to the heart with more space, improve its function, to bring the Gospel to cardiovascular patients. Take a look after bending asanas exercise method!

First, with two turn open chest muscle behind the shoulder stretching and strengthening exercises degree, recommended for beginners, with a relatively low surface yoga bricks placed sideways under brick thoracic radiotherapy and this fit the back, shoulder and chest relatively stiff people. Place the bricks back stretching out the hand, you can also add a brick wrist stretch out, so that you can strengthen the arm muscles stretch. When the hands can easily touch the ground, starting the second step.

After bending asanas step by step, from simple to difficult, to avoid injury

Second, with the highest side of yoga bricks placed under the thoracic (You can put up vertical) and occipital under. Hand back stretch, do not go bouncing under pressure, just keep breathing, then arms drooping naturally you can, because due to the force of gravity, the hand will slowly decline, shoulders will carry back. After a period of time to practice itself, it will open the chest of great help shoulder safety.

After bending asanas step by step, from simple to difficult, to avoid injury

Third, we can use folding chairs to continue to deepen the strength of shoulder and chest open, but to pay attention, to put a blanket on a chair to protect the lumbar spine. Leg vertical floor, in order to prevent knee valgus, thigh clip a yoga bricks. First floor if you can not, you can put bricks yoga mat in the head below.

After bending asanas step by step, from simple to difficult, to avoid injury

Fourth, you can use folding chairs chair back against the sacrum, caudal appropriate adduction, stretching the lumbar spine, hand chair pads, shoulder and chest open deepen.

After bending asanas step by step, from simple to difficult, to avoid injury

Often do the above steps, it is safe to open the back of the shoulder and chest stretching the spine, strengthen the quadriceps stretch degree method. Later we will go into some of the exercises after the bend. Distribution is still teaching.

Pigeon Formula 1, available with auxiliary yoga, but be aware that uniform stretching the spine, try not to put all the pressure exerted on the lumbar spine, try to reduce the pressure on the lumbar spine by stretching of the breast shoulder. With further practice, gradually shorten the length of the belt, but attention should not be feeling squeezed lumbar spine.

After bending asanas step by step, from simple to difficult, to avoid injury

Pigeon forming a single hand

After bending asanas step by step, from simple to difficult, to avoid injury

Hands

After bending asanas step by step, from simple to difficult, to avoid injury

1 full bow made with stretch belt with one hand, and hands exercises

After bending asanas step by step, from simple to difficult, to avoid injury

When after a long practice, in the case of the lumbar spine is not pressed, shorten the length of the belt and eventually into a full bow

After bending asanas step by step, from simple to difficult, to avoid injury

Finally, Lord of the Dance style and full camel, as above.

After bending asanas step by step, from simple to difficult, to avoid injury

In this way, the whole camel can be used in the case of a chair, try gradually grasping the chair legs, strengthen the capacity of the shoulders rotate back

After bending asanas step by step, from simple to difficult, to avoid injury

Finalization

After bending asanas step by step, from simple to difficult, to avoid injury

We want their own experience we can help. After bending exercises are the most vulnerable, especially if you can not use scientific and safe way to practice is more dangerous. Step by step, from simple to difficult, peace of mind is the key to safe practice, and practice to master knowledge of anatomy is guiding direction. This is not to tell you the importance of highly difficult asanas, but let us see how the practice of asana practice a process, the process itself is the most important.

Yoga is like a journey, we do not because in order to reach your destination and missed the beautiful scenery along the way, encourage each other.

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