When your yoga instructor gives you this instruction, no matter which part of your body is required to be separated from hip breadth, the distance between them refers to the distance between your two hip bones. Try putting your hands on your hips and touching the hip bones on both sides of your body. According to the difference of personal figure and pelvis, different people's hip bones may grow forward or extend sideways, and there is no problem.

The distance between these two bones is what the coach wants you to achieve. Generally speaking, "hip breadth with your feet open" means to put your heel directly under two hip bones, and then start the subsequent asana exercises.

2. Flat hips

Similarly, the coach wants to express the two hip bones that your hand just touched. "Flat" means that they must be at the same height, whether horizontal or vertical. In other words, it may be more vivid. You certainly don't want to see your hips in the mirror. In this case, the aesthetic feeling of posture must be very poor. A good way to keep your hips flat is to correct yourself according to the edge of the yoga mat: the mat must be produced in a straight line, so just look at whether your hips are parallel to the edge of your thoughts. In this way, the height and front and back can be adjusted according to the comparison results to achieve the requirement of "hip flat".

Stretch the spine

Stretching the spine is similar to standing upright, but the term "stretching the spine" is more accurate. "Extending the spine" refers to extending this part from the lowest end of the skull to the coccyx. After the password is issued, people are required to try their best to open each section of the spine, so that the spine can gradually return to its original upright and extended state and improve the bad arching posture.

4. thigh external rotation

This password really confuses many people, so did I. Now, let's tell you vividly: first, imagine your two thighs as two big cylinders, the top of which is connected with your hip joint. From the back of the body, if the thigh rotates inward, it actually activates the buttocks and opens outward. Imagine that if you turn these two cylinders outward, the meat on your legs and inner thighs will rotate outward accordingly. This feeling is different from the previous asana habit, but you should keep this feeling of spinning out and opening in asana practice. In this way, you will feel that your waist and pelvis are more stretched in posture training.

5. Shoulder external rotation

This password is basically the same as the last password, except for the different joints. If you want to completely open the shoulder joint, especially when doing some postures similar to the downward dog pose, you can try to imagine the biceps brachii of your arm as a cylinder and rotate to your side while maintaining your movements.

In order to better open the shoulder joint, you can also observe the position of the crease of the elbow socket. When the arm rotates inward, the crease of the elbow socket is outward and towards your face. This rotation will affect the state of your entire shoulder joint and help you open your shoulders away from your ears.

6. coccyx sinking

In practice, if this small detail is done well, it will keep your posture very comfortable, but there are certain requirements for the stretching degree of the meridians and waist muscles on the back of the thigh. Imagine yourself trying to make the coccyx lean back slightly between the two hip bones, that is, you need to lift the pubic bone slightly and the pelvis forms a triangle. This technique is very convenient to use in the side panel posture. If you want to do the side pose well, it is very important not to hunch over. Remember to push the pelvis forward, reduce the angle between the abdomen and the calf, and try to keep your body on a plane and keep balance. The adjustment of pelvic position can make you appear more perfect in many postures, so I won't go into details here.

7. Tightening of core strength

Hearing this instruction, many gaps will protrude forward, which is not to tighten the core. The feeling of tightening the core should be that you try your best to shrink the navel inward, as if the navel is looking for the spine and sticking it to the spine. There are two long abdominal muscles in the abdominal cavity of human body, which connect the sternum and groin. When you hear "core strength tightening", tighten these two muscles to make your abdomen flatter. Of course, to completely tighten the core, you need to start the muscles in your back. For example, flat maintenance focuses on the abdomen, so that the abdomen is flat and the navel moves in the direction of memory, but at the same time, it should not collapse and keep the waist flat. This is really using the whole abdominal muscles, together with the back muscles.