Yoga beginners, how to find the body “neutral position”? Sharing the four principles of Yoga

People who often practice yoga will be exposed to such prompt language as “keep your body in a neutral position” and “keep your spine in normal physiological curvature, and do not deviate from left to right.” < / P > < p > “keep your pelvis in the middle of your body” Or you have heard that the principle of keeping the body in the middle can even run through the whole yoga pose practice. For those who have just come into contact with yoga, why does the yoga pose practice emphasize neutral position so much? Is it so important to keep your body neutral? Before explaining these problems, I would like to take you to know what you often see on Sports TV. Take the weightlifting competition as an example, you can definitely see that a high-level weightlifter has almost perfect body balance and coordination; < / P > < p > and then look at the famous sprinter bolt. According to relevant research and analysis, he is getting up At the moment of running, the spine of the body is in the neutral position, which provides a strong stable force for him to bring about the benign conduction of the force. Under the coordination of the whole body, the muscle strength is displayed to the maximum extent. The elite athletes master and play the almost perfect body neutral position in the process of sports. The body position is very important for sports training. < p > < p > we all know that yoga is the crystallization of wisdom, the practice of the body, and the way to communicate body and mind. However, in the process of practicing the posture which leads to the integration of body and mind, the number of times does not represent the effect. It is better to practice with wisdom. It is better to pay attention to simple body movement simulation than not to practice, especially for those who are just exposed to yoga Body neutral position, how to find and maintain the implementation of neutral position in yoga posture practice, can make our body more stable, more secure, can better play the strength of muscle groups, so as to walk more smoothly, smoothly and efficiently in higher class yoga practice. < / P > < p > what is the neutral position of the body: simply speaking, it is the state when our body is in the anatomical position, which is the starting position for human body movement. When the joints and muscles of the body are in the best arrangement state, it is the neutral position. At this time, the angle of the joints is zero, the pressure of the lower limbs is in the most average state, and the wear is the least. < / P > < p > the importance of body neutral position in yoga practice: when we ensure that our body is in a neutral position, then every joint inside the body is in a neutral position and arranged orderly, which can make our whole body more stable and flexible, and give full play to the best body movement performance. < / P > < p > especially when the spine is in the neutral position in yoga postures, it can better support the weight of the body, smoothly switch between different postures, avoid damage caused by excessive compression of local tissues, effectively buffer the external pressure, coordinate the coordinated work of various muscle groups, help the body reserve more energy and protect the whole body’s nerves Use. < p > < p > 1. Spine neutral position: it is probably a word we use most in posture practice. It is also very important to keep the spine neutral. When the spine is in the most natural bending shape, it is neutral position. The adult spine has four natural bends, namely, cervical spine, thoracic spine, lumbar spine and sacrum and coccyx. When they are in three-dimensional neutral position, they are viewed from the front and back The spine is in a straight line without any roll or twist. No matter in the standing posture or sitting posture, the body maintains the natural protrusion state, that is, the neutral position. < / P > < p > in fact, it is not easy to achieve the strict standard neutral position of the spine. Basically, when our external body is on the same vertical line as the back of the head, back and buttocks, we can judge that the body is in the neutral position. Pelvic neutral position: the pelvis of our body connects the upper body and lower limbs to conduct the force. Only when the pelvis is neutral, can we stretch the lumbar spine in yoga posture, exert the power of the core muscles to drive the operation of the limbs, and avoid scoliosis of the spine. < / P > < p > in the practice of asana, no matter what posture the body is in, even if it is inverted, the position of our pelvis must be upright, and there is no left-right deviation or forward and backward tilt, and there is no rotation. When the anterior superior iliac spine and pubis in the same plane and vertical to the ground, it is the neutral position. < / P > < p > 3. Neutral position of both shoulders: when the shoulders of our body are in the same straight line and the same height, it will be in the neutral state. Otherwise, it may lead to scoliosis of spine, deflection of pelvis, and even flatfoot of both feet.

  4、 Neutral position of foot: in yoga standing posture, we should evenly distribute the body’s center of gravity on the soles of both feet. Your body should be in a straight line perpendicular to the ground. The sole of the foot is the foundation of your body. The pressure should not be distributed in front of or behind the sole of the foot. In this way, it may cause the body to roll forward and backward, and when the gravity deviates to the outside, it may cause the body to roll forward and backward The internal splayed leg may be caused by the medial deviation. < / P > < p > how to find the body feeling of neutral position for beginners: as the saying goes, learning in practice is one of the fastest ways to improve, and it is better to practice more than to say more. For beginners, there is a posture that can reflect the concept of neutral position mountain standing. In the process of practice, follow the standard method to carry out, and remember your body neutral feeling and bring it in In future practice, you can make the most standard yoga posture. < / P > < p > first of all, put your feet together on the cushion surface in a standing posture, contact the big toes of your feet, lift up and open your toes, and then gently fall back to place your body’s center of gravity evenly on your feet, grasp the ground like a tree root, inhale, and start to feel the vertical extension of your body from your legs, with the knees of both legs in advance, and the strength of the psoas and abdominal muscles, Push your hips forward slightly, which can slightly collapse the back of your waist, but do not over bend your spine; < / P > < p > breathe in again, lift up your ribs, move your shoulders back and down slightly, vertically extend your spine vertically, keep your shoulders straight and equal height, naturally extend your hands downward, relax your head and neck, keep your face relaxed, and lift your chest and head up after 6 deep breaths Stand up and feel your body in full balance for a rest. HEALTHY LIFE