1. Stand back and bend over:
Standing back bend pose is the basic pose of the wheel, and it is also the series and advanced pose of back bend pose, which is also commonly known as "bending". The English name is Upward Bow Pose (wheel pose) and the Sanskrit name is Urdhva Dhanurasana. Urda tile means upward, and Danu means bow.
In this pose, the spine is stretched and bent, the armpit is stretched, the shoulder blades are turned up and lifted, the knees are the same width as the hips, the hips are relaxed, the fingers, knees and toes point forward, the elbow joint is straight, the knee joint is flexed, and the body is inverted in a U shape. You can use a yoga stool to help practice and reduce the difficulty of the pose.
Asana exercise: put your legs together, stand with your back to the wall, and separate your feet with hip width; Begin to bend your spine backwards, slowly bend your spine backwards until you put your hands on the stool, stand on tiptoe and scream, push your chest forward, keep your posture for 30 seconds, get up and go back to the mountain to rest, and repeat the exercise many times.
The role of standing posture and back bending posture: help practitioners stretch and enhance the elasticity of the spine, increase the flexibility of the spine and add lubricant to the spine. At the same time, enhance the muscle strength and flexibility of the back and dredge the blocked back; It strengthens the strength of legs, arms and wrists, and also has a good soothing effect on the head. Headstand can make blood flow back and make the body better nourished by blood.
Posture precautions: the hip position is correct, the abdomen is adducted, and attention is paid to keeping the legs straight; Knees rotate inward, chest out, shoulders open, sink, and rotate outward; Hips contract and sink, arms are as straight as possible, and the maintenance time must be more than 30 seconds to achieve the practice effect of asana.
The way you enter the yoga pose is very important, especially when you first challenge this pose, not just the pose itself. Especially the back bending pose of yoga can be safer and more effective if it is entered in the right way. The focus of the back bending pose is to open the chest and bend back from the thoracic spine, not from the lumbar spine.