Avoid injuries Common actions and correct practices

Many people can't help but wonder why they practice yoga so hard, but they don't receive any body-building effects and are actually hurt. Today, Xiaobian will give you a detailed analysis of the following common yoga movements and the correct practices to double your body shaping effect.

How to avoid yoga injuries

It is mainly caused by injuries to the joints and muscles, and these injuries are mainly caused by mistakes in movements or the wrong direction of extension of muscles and joints. Here are a few mistakes and correct postures. They are divided into reclining pose, tree pose, warrior pose, butterfly pose, triangle pose, upper dog pose, cobra pose, lower dog pose, twist pose, camel pose. Coach demonstrations to help you avoid these unnecessary injuries

upward dog

★ Action analysis: In the upper dog style, the body should straighten the buttocks, shoulders and waist to form a soothing S-shaped head and neck. Stretch the shoulders forward and exert force forward (see the picture above) In the lower dog style, the body should be in an inverted V-shaped shape. The arms should reach the head and neck to the legs. Extend and align (you can see the sky between your legs) Keep your heels against the ground and don't lift them up (see the picture below)

downward dog

★ Reminder: When practicing the upper dog and lower dog poses, you will often not be able to do them properly because of insufficient strength. Remember that yoga is stretching your muscles and stretching your muscles to the maximum extent!

Camel

At this time, the body should form an O shape;

1. Head up to the maximum;

2. Both shoulders extend backwards;

3. Hold your heels with both hands;

4. Tighten the thighs and buttocks vertically

warrior

★ Action analysis: Warrior style pays attention to a sense of balance. The upper body must be upright. The left leg must be upright. The right leg should be straightened back. The right leg should be straightened. The right leg should be back hooked. The work step cannot be too low. The hips should be tightened. The arms should be stretched flat. The head and neck should be straightened. Tree style

What is about is the infinite extension feeling

1. Straight head and neck

2. Stretch your arms upward

3. Imagine your body is about to soar into the sky

4. Lift your crotch up at the same time

Trikonasana

1. The arc of the upper body and lower body should be smooth

2. The crotch cannot be straightened for effort

3. Stretch your arms into one word

reclining back

Stretch your hips, hips, and waist forward when leaning back

You can use your arms to support your hips, hips, and waist forward

Pay attention to gradually reclining back exercises. Don't use too much force and tilt your body over your head. Cobra pose

★ Action analysis: The shoulders droop naturally and the elbows bend slightly in an arc as support so that the so-called "end shoulders" will not be practiced

butterfly

★ Action analysis: Butterfly pose-At this time, the legs are like a butterfly's wings spreading out to both sides until the chest is as big as the chest is raised. (Internship Editor: Wu Jinyu)