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Strengthen the arms, wrists and spine.
Enhance waist and abdomen strength
Contraindications/warnings
Carpal tunnel syndrome, stop practicing.
Action steps
1. Start with the downward dog style. Then inhale and move your torso forward until your arms are perpendicular to the floor, your shoulders are perpendicular to your wrists and your torso is parallel to the floor.
2. Press the outside of the arm inward and put the index finger on the floor steadily. The shoulder blades are firmly pressed against the back and then spread out from the spine. At the same time, extend the clavicle area from the sternum.
3. The front side of the thigh is pressed upward to the ceiling, and at the same time, it is pressed to the coccyx in the direction of the floor and stretched in the direction of the heel. Lift your head bone from the back of your neck, look forward at the floor, and keep your throat and eyes comfortable and gentle.
4. Lying flat posture is also a kind of posture in traditional Japanese worship order. You can also do this position alone for 30 seconds to 1 minute.
Correction and assistance
Put your index finger and thumb against the wall and do the dog pose. Inhale, lean forward and lean your head against the wall. Learn to use the pressure of the head against the wall to release the scapula.
different
Complete the flat style by making a downward dog-like change with one leg raised. After entering the downward dog pose, inhale and lift one leg parallel to the floor. By lifting the heel and pressing hard, stretching from the top of the head, the coccyx remains pressed against the pubic bone. Hold 10 to 30 seconds, exhale and put your feet back on the floor, then repeat your left leg for the same time.
Preparatory posture
Down dog style
Four-legged ground support
Subsequent posture
Down dog style
Crane style
Four-legged ground support
Beginner tips
To help you strengthen your arm in this position, you can use a elastic belt in the upper arm area above your elbow. The arm presses on the tension belt from the inside out. Release the outer arm from the shoulder to the floor and lift the inner arm from the root of the index finger to the shoulder.
Posture deepening
Fully open the area between the shoulder blades. When you press the outer arm inward, push the edge of the inner scapula into a state of resistance. Make sure you don't shrink your collarbone to do this. This posture is very useful for learning to do cranes and handstands.
Assistant help
An assistant can help you learn to lift the upper thigh in this position. In this position, your partner can wrap a belt around the upper thigh of the pelvic area and lift it up. The coccyx is pressed down to resist this lifting feeling and stretched along the back of the thigh from the heel.