Yoga like this can protect your wrists

Today I will teach you a 4-step practice method to help you protect your wrists.

1. Forearm plate type reinforced core

How to practice flow yoga safely The key to protecting your wrists is the core of your abdomen and gluteus maximus. We can exercise these muscles through the forearm plank.

Steps: Lie prone on the yoga mat, place your forearms on the ground, and place your elbows directly under your shoulders. Keep the body off the ground, keep straight from the back of the head to the heel. Try to stretch the arm toward the heel while slowly contracting the gluteus maximus, and the tailbone extending toward the heel. Repeat each action for 10 seconds and repeat 2-3 times.

2. The eagle arm activates the rotator cuff muscles

How to safely practice flow yoga Eagle arm is a stretching action, which can use eccentric contraction to strengthen the strength and elasticity of the rotator cuff muscles and improve its work efficiency.

Steps: Cross the two arms, put the left arm above the right arm, slowly raise the elbow to shoulder height in a cross position, pull the left arm to the right, and increase the stretch and push the left elbow into the right elbow, 20% Push in gently with the strength of, keep your arm back to the center for 8-10 seconds, last 20 seconds, swap your elbows, do 3 times

3. Baby-style stable wrist

How to safely practice flow yoga In the transition of asanas, the repetitive power of each movement is ultimately endured by the wrist, so it is also very important to strengthen the wrist itself.

Steps: Sit on the heels of your sitting bones, extend your arms forward, palms down and rotate your shoulders externally, stretch your shoulder blades toward your back to keep your wrists straight, but do not shift to the little finger side, softly push the roots of your fingers forward and exhale. Keep it elevated, inhale, and relax. Gently press down on the fingertips, grasp the ground with the thumb in the direction of the little finger, stabilize the wrist again, hold for 5 breaths, get up, and stretch the right wrist. With the right palm facing upwards, with the left hand, pull the fingers of the right hand back to the direction of the wrist for 30 seconds, and then stretch the left wrist for 30 seconds. Remember to move gently and not too hard.

4. Integrate the first three steps into the downward dog pose

How to safely practice flow yoga to maintain the perception of the core-rotator cuff-wrist junction: Begin with the baby pose, press the "hills" at the roots of your fingers into the yoga mat to stabilize your wrists, and lift your wrists slightly to move your feet outwards. At the same time stretch the shoulder blades towards the back and inhale, lift the hips; exhale, with the heels down, pull the abdomen towards the spine to contract the quadriceps, straighten the knees and try to raise the instep to find the shin bones of the feet and extend the body. Finding the direction of the heel by the sternum can help you strengthen the core, rotator cuff and wrist muscles, reduce the probability of wrist injury, keep the wrist away from pain, and stay healthy.