In the previous sharing, I once mentioned that in the warrior formula, two sets of antagonistic forces around the pelvis must be found. A friend left me a message saying that I didn't understand what I said in that sharing. So this article will talk in detail about the power of these two groups of confrontation in the warrior formula.，If you don't understand what is said in the article, if you have different opinions, or if you need to add something, you are welcome to leave me a message. There must be my teacher in the three-person group, and we will learn together and make progress together.
First of all, let's get to know the warrior formula, the picture below
Practice method：
Stand in the middle of the mat in a mountain style, feet apart and the width of the pelvis.
Take a big step back with your left foot, with your knees and toes in one direction.
Adjust the pelvis and spine.
Inhale and raise your hands up to your own range.
Exhale and bend your right knee and right calf vertically to the ground.
After maintaining 5 to 8 groups of breaths in the asana, return to the mountain-style reverse side exercise.
In addition to exercising leg strength, the warrior one style is also a very effective hip opening action.But how do many people practice? The effect is just not obvious. Why is it? Because many people putAs a model, one's own body is mechanically put together. The muscles have not started at all, and they are still flabby and weak. The hip joints have been kept within one's comfort range, so the exercises have always made no progress.。 But in fact, in the maintenance of asanas, we are immobile from the outside, but our inner body is always looking for confrontation and balance. Let me take a look at the two resistance of the pelvis in the warrior formula.
These two sets of forces are: the figure below
The force of growing up from the pelvis and the force of falling down from the pelvis；
The force of the thighs to lift up and the force of the pelvis to sit down.
In the warrior formula, if you can find these two sets of forces, you can maximize the mobilization of the muscles around the pelvis to participate in exercise, and help the pelvis align, extend the spine, and open the hip joints. Let's learn more about it one by one.
1. The first group of forces, the force to sit up from the pelvis and down from the pelvis，Picture below
Let me give you an example first. A sailing boat is parked on the lake, the sails must be raised upward, and the anchor must sink down to the bottom of the lake, so that the boat is stable and the boat will not be blown over by the wind and waves.
The pelvis is the connection point of the human body and the base of the spine. When we enter the warrior formula, the spine must extend upward and then extend like a sail on a boat. This is what I call the upward growth of the pelvis.
At the same time, the pelvis is like an anchor sinking down on a ship, falling down and then falling down. This is what I call the downward force of the pelvis.
The downward force stabilizes the pelvis and activates the strength of the hips and legs; the upward force extends the spine and opens the chest cavity to activate the abdominal, back, and arm strength.
2. The second group of forces is the force of the thighs to lift up and the force of the pelvis to fall down.
Let me give an example first. A seed is planted underground, and the gravity of the earth causes the seed to fall down in the direction of the underground, and the power of the seed to germinate causes the seed buds to break upward out of the ground.
When we enter the warrior formula, the gravity of the earth and the weight of the body plus the force against the spine mentioned in the first group cause the pelvis to downward. This is the downward force of the pelvis that I mentioned in this group, which is actually the same as the downward force of the pelvis in the above group.
However, in the warrior formula, with both feet and legs as the foundation, it is also necessary to start, stepping on the ground with both feet down, tightening the legs, especially the thigh muscles, to go up and the pelvis to go down to fight against each other.
3. Combine the two sets of forces to see. Use your imagination as if there is a net around the pelvis。
The pelvis is the center of the net, and the line is drawn out around the center of the pelvis to knot the net.。 If there is an upward force, there is a downward force; if there is a leftward force, there is a rightward force.Restrain each other, balance each other, and support each other to exist together。
In fact, this kind of confrontational power is very important in yoga. You must learn to find a balanced force of confrontation anytime, anywhere.，Then let these two forces extend in two directions like a tug of war，You are the commanderThe middle point that controls the rope is always in the middle, and the body is stable, solid and balanced while extending. The secret of yoga that can only be taught in private classes is that you won't find the power to fight. No matter how hard you practice, it won't work. The direction is wrong. The effort is in vain.
Let me give a few more simple examples to help you find this kind of balanced force against the pit that can be seen everywhere.
1. The force of the hands extending in two different directions in the Warrior II formula；
The hands extend infinitely in both directions, activate the arms, and open the shoulders with strength.
2. The force of the warrior's hands extending forward in the three forms, and the upper feet pedaling backward；
Perfectly maintain body balance.
3. Strengthen the force of the front hip pulling back and the back hip pushing forward in the side extension type.；
Helps to straighten the pelvis while aligning the hip joints
4. The force of bending the toes back in the middle of sitting and standing, and pedaling the heel to a distance.；
Make the back of the thigh stretch more strongly
5. The force of the sciatic bone to rise to the top and the heel to step down in the forward flexion of standing.
Helps activate the leg muscles and allows for deeper stretching
Sometimes we also use external forces to artificially create antagonistic forces to make practice more efficient.
6. Use of lower dog-style middle wall rope
The rope and the arm fight in two directions, this is a set of forces created artificially.
7. Use of stretch straps in supine upper legs
The stretching belt is also a tool that we use a lot to create confrontation power.
8. Confrontation between hands and feet in the half-moon variant
Imagine what would happen if you pulled the calf down with your hand and the calf didn't have the force to go back and up?
9. Mutual arrival of feet in the double yoga boat style
Although this is for posing, it can also be seen as a force of confrontation.
There are many forces of confrontation in yoga practice, and it is also very important. Finding or creating confrontation anytime, anywhere is the secret to making your yoga practice more efficient and more effective. There are still many people who do not activate their muscles during practice. Finding the strength to fight can be said to be the killer of mobilizing their muscles to actively participate in sports.
In the process of maintaining yoga asanas, from the outside, we are immobile, but the inner adjustment, the flow of energy, and the restriction and balance of power have always existed. Just like a small tree, you see he doesn't move, but he keeps growing.
What I share is a summary of my years of self-practice and teaching experience, and then share it with you, hoping to help and inspire you.
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