Snake bite is usually used for the conversion between traditional sun worship 12, Yue Bai 14 and posture. It is a common posture in yoga class. Snakebite tests the coordination of arm strength and the whole body, especially when withdrawing, which requires the support of arm strength and core strength. Let's take a look at the practice first:
Kneel on the mat, put your hands and fingers on the ground, adjust your hands directly below your shoulders, and keep your elbows opposite.
Bend your elbow to the ribs, and your forehead, chin and chest will push up to the ground in turn.
● When the body can't move up any more, straighten your arms to support the upper body, look up obliquely, and keep the nape of your neck relaxed and stretched.
Inhale, stretch your spine upward, exhale, sink your shoulders downward, open your collarbone to both sides, and stay for 5-8 breaths.
Inhale again, lift your chest, exhale, bend your elbows, push your hips back, and land your chest, chin and forehead in turn to restore your kneeling position.
Poisonous snake bites are prone to the following three common problems:
1, insufficient arm strength
The most common problem that many friends encounter when doing snake attack is insufficient arm strength. When the forehead, chest and chin are lifted to the ground, it is easy to smash the chest to the ground. In this case, in addition to strengthening arm strength exercise, there is another way to clamp elbows inward, use the strength of the upper back and core muscles to bring up the chest, and at the same time use the strength of the upper back and core muscles to relieve the lack of arm strength.
Step 2 lift your shoulders up
Another common problem is shrugging. When you shrug your shoulders and lift your chest up, the muscles at the back of your neck will be squeezed. This snake-hunting style, especially long-term practice, will cause serious compensation to the neck and make the shoulders more and more stiff. The correct way is to exert force on your upper back and core muscles at the same time, let your shoulders abduct and sink to your hips, and find the feeling that your shoulders are far away from your ears.
3. The head is not placed in the middle position.
This problem is most common when doing snake attack. Many friends either raise their heads or bow their heads. When you look up, the muscles behind your neck will be squeezed, while when you look down, the muscles behind your neck will be overstretched, which will also cause neck discomfort. The correct way is to let the upper back and core muscles work together to drive the head and neck to lift naturally, keep the head and neck relaxed all the time, look obliquely upwards, let the skin behind the neck stretch and find the top of the head.
Pay attention to colorful summer fitness yoga, let yoga approach you, me and him, keep practicing and keep fit!