What does the core strength of yoga mean? The abdominal core has four components.
Pelvic floor muscles: These muscles form your core. They are arranged at the bottom of the pelvis and support the abdominal organs. When you use these muscles in yoga, you create a subtle ascension in your center and help lengthen your spine.
Transverse abdominis: You can think of these as the walls of your core. These muscles surround your whole abdomen, including your abdominal organs, support your spine and provide activities for your abdomen. In yoga, the abdomen supports your lower back and integrates the movements between the spine, pelvis and ribs.
Ilipsoas muscle: Ilipsoas muscle is a combination of psoas major and iliopsoas muscle, and it is the "core" of "core". "In yoga, the iliopsoas muscle, together with your other hip flexors, supports your standing posture, strengthens your forward flexion, and supports your abdomen in postures such as boat posture and arm balance.
Diaphragm: In position, the diaphragm is the top of the core. Diaphragm is the main muscle involved in breathing.
Our spine is wrapped by these muscles, providing physical support. It can be said that your core is working at any time.
The goal of core muscle strength is to maintain the posture of hip joint, spine and ribs and provide a stable foundation for effective movements. Core muscles are rarely responsible for "kinetic energy action", but they are the key to maintaining good alignment of the body and transferring strength through the trunk.
Yoga core strength 1 how to practice? If you feel uncomfortable, you can spread your feet a little.
Start exercising your leg muscles and pull your knees toward your abdomen. .
When your arms are at your sides, use your core and take a deep breath.
Stand on the mountain for a whole minute. Make sure your legs and core muscles are exercised.
2. Stand forward and bend down from the mountain, put your palms in the center of your chest, and raise your arms over your head to reach the ceiling the next time you inhale.
When exhaling, fold forward and try to make your fingertips touch the ground.
Remember, when you do this pose, you should pull your abdomen towards your spine.
Keep your legs moving.
Keep breathing in this position 1 min. Make sure your core muscles are active and move back to your spine.
3. The sloping board bends forward from the standing position, knees bent, hands on the ground. Put your feet back in the flat support position and prepare for support.
If you are a novice, or your core strength is not very good, then this is one of the best abdominal exercises. It is suitable for all muscle groups, not just a single muscle group.
Remember, when you feel uncomfortable, take a deep breath and try to keep the flat support for one minute.
Try to stay on the tablet for a whole minute. Keep your core input, keep your arms locked and stare gently.
4. Four-pillar support starts from the posture of flat support, moves the center of gravity forward a little bit, and then slowly descends until the chest is more than ten centimeters off the ground and the upper arm is parallel to the ground.
Hold on 1 min.
5. The downward dog type is pushed backwards from the four-column support to the inclined plate, and then pushed backwards to the downward dog type.
Either keep your feet away from your hips or bring them closer. Stretch the ischium upward and lengthen the back. At the same time, press the heel down and try to make the heel touch the ground.
If your heel doesn't touch the ground, bend your knees slightly.
How to practice dog style in yoga;
1, prone on the mat, with the instep on the ground,
2. Bend your elbows, put your palms on your sides, and your forearm is perpendicular to the ground.
3. Inhale, press your palms to the ground, straighten your arms, and lift your upper body off the ground. At the same time, press the instep to the ground, tighten the thigh muscles, lift the thigh slightly, and lift the knee off the ground.
4. hold your breath. When holding, fully stretch the upper body, lengthen the neck and raise your head back.