What yoga postures can correct pelvic anteversion? Pelvis is an important part of human skeleton. If the pelvis is deviated, it will bring a lot of harm to our health. More commonly, the pelvis leans forward. In fact, pelvic forward tilt can be corrected by yoga. Let's see which yoga postures can correct pelvic forward tilt.
What yoga postures can correct pelvic forward tilt 1 1, cat stretching?
1, the limbs support the ground, the line of sight faces forward, and the toes stand on tiptoe. Inhale, chest out.
2. While exhaling, bend the whole back until you see the navel. Repeat 5 times.
2. Ship type
1. Sit with your knees bent and your hands behind your hips. Imagine that the ischium is straight to the ground, the pelvis is upright and the back muscles are straight.
2. Exhale and lift your legs parallel to the ground. Keep your arms straight forward and breathe slowly for 5 times.
3, one leg torsion
1. Sitting posture: Sit on the mat, hold your left leg with your right hand, straighten your right foot forward, bend your left foot against the inside of your right knee, hold your left knee with your right hand, and support your left hand behind your hip. Look forward.
2. Twist the body to the left, twist the upper body straight to the left rear, look at the rear, make sure that the strength of the ischium on both sides is evenly seated on the mat, slowly lift the left hand to the sky, stay for 3 ~ 5 breaths, and then practice on the other side.
4. Butterfly style
1, sitting on the floor, knees bent, feet opposite, hands holding two toes.
2, the back is straight, the knees vibrate rhythmically to the floors on both sides, and the knees and thighs are as close to the ground as possible.
5. Bridge type
1, lie on your back, bend your knees, put your feet on the ground, grab your ankles with both hands, and keep your heels close to your hips.
2. The pelvis and abdomen are pushed upward to make the body arched. Keep breathing evenly for 5 times, and then slowly put it down.
What yoga postures can correct pelvic forward tilt of 21and simple pigeon pose?
The pigeon pose difficulty coefficient is more difficult for beginners, so let's practice the simple pigeon pose for so long. Simple pigeon practice is difficult and versatile, which is suitable for most friends with weak foundation. This pose can fully exercise your waist muscles and legs, activate the muscles in your calves, and make our calves full of strength and bid farewell to softness. When practicing, you can make some simple adjustments to make the practice more suitable for you.
Practice method:
1. Kneeling posture with legs together, with the body straight and the left leg lifted forward, the sole of the foot touching the ground, the hip position straight and the right leg touching the ground.
B, the crotch is pressed down, the hips are extended, the right calf is lifted up, the hands are backhand to the back, the soles of the feet are pulled, and the feet are stretched straight;
C lean back, hold your chest out, open your shoulders, keep your posture for 30 seconds, and change your legs to practice.
2. Forward flexion of standing posture
Tight muscles in the back of the leg will directly affect the position of the pelvis, especially when bending forward. Many people can't complete the forward flexion because the muscles behind the legs are stiff, which will further affect your lumbar spine and make your waist stiff. Therefore, in order to relax the waist and spine, stretch the muscles at the back of the legs and make your body soft, you must practice the forward flexion posture, and the standing forward flexion posture is the first posture in the forward flexion posture.
Practice method:
A, stand up straight with your legs together, bend forward, hold your hands on the ground, straighten your arms, and slowly move behind you until your back is straight and your chest is attached to the soles of your feet;
B, the left calf is stretched upwards, the foot surface is straight, the right leg is pressed backwards, the body is supported by both hands, and the right palm is attached to the ground.
C, keep the pose for 30 seconds, take back the leg movement, and change the left leg to support the body for practice.
The above two postures, practiced once a day, are helpful to improve the bad problems such as pelvic forward tilt. Practice more than 3 groups every day.