For example, if the teacher says: Keep the spine stretched, you may want to stretch it ... or if the teacher says: Lift the patella, you may not know where the patella is, let alone how to lift it. ...
Then, today, I will talk to you about the most common "passwords" in yoga practice and the true meaning that the yoga teacher wants to express, so as to help beginners better understand the meaning expressed by the teacher, practice better and improve the practice effect.
"Activate your feet, press three points under your feet and lift your arch."
These three points form a solid triangle. When you press down hard and raise your arch, the foundation of your feet and legs will be more stable.
?
? "Patella/kneecap elevation"
Patella refers to a seed bone above our knee, which we can touch with our hands. In yoga practice, in order to better protect our knees, we need to lift the patella. Lifting the patella is to tighten the thigh muscles, activate the leg protection mechanism, better stretch the legs and avoid excessive knee stretching.
? "Hold it on your chest and open it."
In the back bending pose of yoga, we often hear the teacher say to open your chest. In fact, this password means that we should push the thoracic spine forward and spread our shoulders back.
?
"Shoulder blades sink, shoulders away from ears"
In yoga practice, many Gaja people tend to stoop their shoulders and sink their shoulder blades, which means that the shoulder blades on both sides are close to the middle, activating the rhomboid and trapezius muscles on the back, and the shoulders are far away from the ears, which means that the shoulders are relaxed and unfolded better.
Arm external rotation, forearm internal rotation/thigh internal rotation, calf external rotation
Taking yoga practice as an example, some Gaja people with downward dog style may need the upper arm to rotate from inside to outside to increase the space of joints, while the lower arm rotates more from outside to inside to support the ground more effectively.
"The tiger's mouth compacts the pad surface, the palm root compacts, the palm leaves the ground, and the wrist leaves the ground."
In yoga asana practice, the mat surface should be compacted with both hands. In the picture, the dark green part exerts the greatest force, followed by light green, and the palm should be empty and slightly lifted off the ground. Don't deliberately lift your palm, just press it hard elsewhere and it will naturally lift here. Finally, I need to remind you that you can't press your wrist hard, otherwise you will hurt your wrist.
In fact, these passwords vary from person to person, and they are not completely absolute. Only through long-term practice can we improve our body consciousness and find the correct practice method that suits us.