2. Fully open the hip muscles. Fully stretch and open the hip muscles, bend forward deeply and relieve the pressure on the waist.
3. Start the core muscles and start the abdominal muscles, which can stabilize the pelvis and drive the pelvis to fold forward. At the same time, when the abdominal muscles begin to tighten, that is, the front muscles of the upper body begin to tighten, then the muscles of the back can be better relaxed and stretched. If you want to bend forward deeply, you should learn to breathe through your chest, not your abdomen.
4. The front thigh can make the thigh pronate, and the front thigh can be lifted forcibly, which can stabilize the knee joint and avoid overstretching.
Yoga poses bend forward. These places are very important for yoga practice.
5. When rotating the hip joint to bend forward, with the help of the coccyx adduction and pushing upward (or sitting forward), slowly rotate the hip joint to bend forward and fold, and push the spine forward as a whole on the basis of this folding.
6. When the ribs are adducted, the chest is fully extended and fully opened, but the cervical vertebra is not squeezed.
7. Shoulders fall backwards and sink forever in the direction of hips, which forms a reverse force with the extension of hips. All hip-closing postures are practiced in this way, whether sitting forward or standing forward. Such as sitting angle, double angle and so on. Many yoga poses seem to be flexibility exercises, but in fact, you need to start the corresponding muscles to go deep into the poses.