I believe that people who have studied Yoga know what bending work is. No matter what kind of bending work is, there are dozens of different kinds of bending work. And it's very basic, but a lot of actions, many beginners can't do well. Here are some tips.
For beginners, although front bending is often done, people with tight hind legs can't do it well. Therefore, in order to bend a little more like everyone, the most common way is to bend the spine and even rebound the back. I hope that the fingertips can touch the floor when they bounce back and forth, even if they fall down.
This way of doing things makes us often hunchback, even worse. And beginners back muscles and spinal joints are stiff, so hard to play or bend back, it is very easy to get out of condition, such as: pull the intervertebral disc ectopic.
Therefore, for beginners, to do forward bending, just think of three key points: the back leg muscles continue to pull up, the back straight and the stomach fully retracted. As long as you work hard to achieve these three points, you can certainly do better and make your knees and spine safer.
The challenge of the advanced
If your hands can already touch the ground, the next challenge is to lengthen your back and legs completely, and attach your abdomen to your thighs completely, which is commonly known as "hairpin bend". It's called because we fold our body in half, and from the side, it looks like a black hairpin. To achieve this, we must "plug" the whole abdomen into the upper body and straighten the legs and back.
Whether standing or sitting forward, you usually pull your thumbs with both hands, or plug your hands under your feet (standing) or on the side (sitting forward). There are a lot of people in order to lengthen their back and make their abdomen closer to their thighs, they usually buckle their toes or feet very hard.
If you are an advanced friend, please pay more attention to whether your shoulder is very tense when you bend your fingers forward. That is, when you bend your fingers forward, please pull your elbows to both sides as far as possible, so that your shoulder blades will be more open and your shoulders will be more relaxed.
In the same way, it can be used
Don't underestimate this small "release" action, it can relieve the tension of our back, let us do the front bend, don't do can't breathe. And after learning how to loosen the scapula, the same technique can be used in dog style. That is to say, when we stretch our upper and lower body and support our hands on the floor, we can do it more easily.
Yoga is not the more you do it, the more you know how to relax. And relaxing shoulder and neck is the most basic and important part. In addition, when bending forward, we should not only loosen the shoulder blades, but also lengthen and relax our back. At this time, it will be more comfortable for us to let gravity lengthen our back than to lengthen our back
What's good for us to bend forward? In the body, it can suppress the abdominal cavity, activate the internal organs of digestion, reproduction and excretion, and effectively eliminate toxins. Lengthening the back can activate the gradually stiff back. Lengthening the hind leg muscle can prevent the leg muscle from shortening and stiffness. Standing forward is very helpful for improving blood circulation and activating brain cells（ But those with high or low blood pressure should not stay too long
On the psychological level, forward bending can bring us closer to the mother earth, more humble and more tolerant. When you are in a bad mood, you will feel very safe when you bend forward, which can release the psychological anxiety.
When you do bending, you should also pay attention to do what you can, and don't do things beyond your ability, otherwise the ligament tear will not be worth the loss. Remember!
