How to do yoga backbend

Anyone who is learning to bend over for the first time knows that bending over is a relatively basic movement that requires a combination of strength and flexibility, requires long-term practice, and is relatively difficult. Many people spend a long time just learning how to bend down, but they still may not be able to learn it. For yoga learners, bending down is essential if they want to perform beautiful yoga movements. So how should you practice yoga backbends?

How to practice bending down correctly

1. How to practice bending down correctly

Before bending down, you must move your waist to avoid injury.

Then ask someone to hold your waist for you (have him hold your waist to prevent you from getting hurt), and then you can bend backwards with your palms touching the ground, forming an inverted U shape with your body.

First, find a stable place to push your hands, such as a windowsill. When you first start learning, you should turn your back to the windowsill and reach down little by little.

Hold yourself up with your waist posture (I don't know if I explained it in detail enough), feel the feeling of bending down, and then hold on to the wall, this will be better!

Stand with your back to the wall, support yourself with your hands, and slowly push yourself down. You have to be willing to bear the pain. But it is best to use a wall with a bed next to it, because you may not be able to stand steadily at the beginning.

How to practice bending down correctly

First, stretch your waist, then practice lying on the ground and supporting yourself. After practicing for a while, bend your waist under the supervision of a teacher. Keep practicing lying on the ground, supporting yourself, and then lowering yourself down little by little. You will need help from others. Later it got better. I got down by myself and supported my waist with my hands. It didn't hurt at all.

Stand up, bend your waist backward until your hands touch the ground, and then continue to shorten the distance between your hands and feet. However, if your waist is not so flexible, you will fall if you do this.

2. Benefits of bending back

2.1. It can make your body more symmetrical and curvaceous, making it look more stylish.

2.2. It can reduce the occurrence of many diseases in the body. For men, it can effectively protect the prostate. It can prevent and treat low back pain for both men and women, and keep the legs and feet active.

2.3. Those who practice regularly but are not pregnant will have stronger fertility than ordinary women when they become pregnant, and those who have given birth can quickly restore their body shape.

2.4. It can prevent and treat dizziness, reduce the occurrence of vertigo and anemia, and reduce the possibility of falling asleep unexpectedly.

As your children grow up, do you envy those children who are as light as a swallow? "It is better to retreat and weave a net than to envy the fish by the abyss." As long as you master the method, you can also help your children become so outstanding!

3. How to help children practice bending down?

3.1 Warm up

Remember to warm up before practicing bending down, otherwise it is easy to get injured. First, rotate your butt three circles to the left and three circles to the right, and do some stretching exercises.

3.2, open waist

Lie on the mat and press your waist backwards to make the bones soft and increase the strength of the waist and back muscles. First press it until it softens and then help her move backwards. Practice 20 times a day to help her form a habit.

3.3. Lie down and raise your waist

Lie on the mat and use your limbs to push yourself up by bending down.

3.4. Lower waist

Kneel on the mat, raise your hands above your head and back, trying to touch the ground.

3.5. Assisted lower back bending

Let the child open his feet as wide as shoulders, and the parent lightly steps on the child's front feet with bare feet (to stabilize the child), lift the child's hands, and gently support the child from the back of the head down to the waist, allowing the child to bend backward.

3.6. Bend your waist with the help of a wall

Stand with your back to the wall, support yourself with your hands, and slowly push yourself down. You have to be willing to bear the pain. But it is best to use a wall with a bed next to it, because you may not be able to stand steadily at the beginning.

3.7. Lower waist

When you are more proficient in bending down against the wall and feel that you don’t need to use too much force, you can try bending down with the supervision of your parents.