Han Yu once said: "Teachers teach the truth and solve doubts." Today's teachers are either forced by the limitations of the education system, or are limited by their own inability to understand the Tao, or they are just teaching. Wandering and delving into the level of karma resolving doubts, or the level of consciousness is limited, just like many practitioners working hard on the asanas, unaware that there are more important things, such as: meditation, concentration, samadhi or The mind, body and soul are more deeply integrated. For this spinal repair, I hope to be able to follow the thinking concept of "preaching, teaching, and solving doubts" to understand the principles of spinal movement, so as to understand its importance and necessity for human operation, and to awaken people's ability to use their spine correctly. When consciousness and conscious thinking reach a certain level, they have a certain power and will derive motivation.
? Of course, we can know through the interaction of knowing principles and discovering problems. Let’s first understand the spine. The spine is located in the middle of the back wall of the trunk. It is composed of 33 vertebrae (7 cervical vertebrae, 12 thoracic vertebrae, 5 lumbar vertebrae, 9 sacrum and coccyx) connected by ligaments, joints and intervertebral discs. ), which is similar to an S-curve. The spine participates in forming the thorax, posterior abdominal wall and pelvis, and has functions such as supporting body weight, movement and protecting internal organs. The intervertebral disc ligaments and S-curves have a shock-absorbing effect. However, due to the cervical and lumbar segments of our spine (secondary spine), babies often curl up and have a hunched back when they are in the womb. , its thoracic vertebrae and tail vertebrae are bulging toward the back, which is the original state, and is called the primary spine. After the baby is born, he begins to learn to raise his head, and the mother often protects the baby's head. Give the baby time to grow the cervical vertebrae. In the same way, as time goes by, the baby begins to learn to walk, and the lumbar vertebrae begins to grow slowly) showing a state of bulging toward the front of the body, and affected by gravity, the lumbar vertebrae and thoracic vertebrae The pressure at the joint of the tail vertebrae is relatively high (the curvature of the lumbar vertebrae hinders the smooth downward transmission of force and increases its load-bearing), which will inevitably make the vertebrae of these two parts easily squeezed, especially the side of the spine. There is no elastic space for ligaments, muscles, etc., and the lumbar and cervical spine are easily injured, affecting the entire person's mental state.
After understanding the principle, we began to contact and analyze our common spinal problems, such as lumbar disc degeneration, bulging, herniation, ultrathinness, osteophyte formation, scoliosis (C-shaped , S-shaped), the neck is pulled forward, the vertebrae are enlarged, the spine is stiff and even compresses the nerves, causing sciatica or dizziness. In more serious cases, it may compress internal organs, etc. Nowadays, hospitals also provide some solutions, such as: 1. The treatment method of spinal curvature is manual reduction, which can peel off ligaments and adhesions, improve muscle nutrition, strengthen muscle metabolism, and enhance muscle elasticity. It can unblock meridians and activate collaterals. , improve blood circulation, soften soft tissues and ligaments; 2. Traction: can increase the gap between the vertebral bodies, peel off adhesions, and achieve the purpose of reduction; 3. Brace fixation: use necessary braces after traction It forces the restored spine to remain stable and prevents retraction, and also has the effect of widening the vertebral body gap; 4. Electrotherapy: Using electromagnetic therapy, it increases the absorption function of the diseased area, improves blood circulation, and can peel off tissue adhesions and Prevent re-adhesion; 5. Drugs: According to different conditions and patient constitution, different drugs and dosages are used for auxiliary treatment. However, these methods provided by the hospital are somewhat passive. Just like massage, they can only maintain the comfortable and relieved state due to stretching for a short time. What is important is how to maintain and continue this state after correction. Then, yoga therapy can be said to be a more active and effective way to relieve this state in a long-term way.
So how can we safely, effectively and scientifically heal these spinal injuries from the perspective of yoga? We all know that yoga is already very popular on the market. Yoga instructors are emerging in endlessly and yoga practitioners are becoming more and more popular. More and more people are learning yoga through the Internet or practicing based on their own little knowledge and taking it for granted. They practice in various ways and methods, which will inevitably lead to some yoga injuries. So, if you follow the principles of human body structure, it is safe and scientific. , effectiveness can also be guaranteed.
In yoga asanas, they are roughly divided into forward bends (standing forward bends, supine forward bends, seated forward bends, and downward dog poses). Forward bends can easily lead to lack of strength due to unstable, uneven and insufficient base strength of the legs. Evenly transmitted to the center of the pelvis, so that excessive use of waist force to compensate, resulting in vertebral compression and poor breathing. When inhaling, a slight lifting force should be given to the abdomen to prevent the base force of the legs from being exerted on the waist. Blocked and interrupted, so that the power cannot be transmitted to the top of the head), standing postures (stabilizing the base force, helping to establish the extensibility and stability of the spine, initiating the strength of the soles of the feet, transmitting leg strength, initiating and gathering pelvic energy, and spinal strength is passed to the top of the head; for standing complete folding, you should first find the entire groin space, as if there is a rope pulling the groin toward the tail vertebrae. The focus is to use the hips as the turning point, not the lumbar spine, and the back of the thighs. It’s not the most important thing if the side is not stretched. In the early stage, you can bend your knees and push your groin in the direction of your tailbone, and then stretch the back of your legs day by day) and backbend poses (to strengthen the stabilizing strength of the muscles around the spine, further allowing the spine to move naturally Stretch comfortably based on curves, such as Cobra Pose, Upward Dog Pose, Wheel Pose, Bridge Pose, Shoulder Bridge Pose, Locust Pose, etc. The first thing is still to stabilize the basic strength, and then to find the tension of the body extension, and to find the front and back of the entire body. Only by stretching the lateral muscles without squeezing the spine, the extension of the front side of the pelvis and thighs and the extension of the thoracic vertebrae can easily be insufficient. Do not overly fold and squeeze the lumbar vertebrae. You should hold the two ends of the rope and stretch it in the opposite direction. The lumbar spine can be stretched just comfortably), and the inverted posture (overcomes gravity to extend the foundation, better builds the strength of the entire trunk, stimulates the end of the body, and strengthens the circulation of qi and blood). In all postures practiced, the following points should be followed. The first point is the basic force. Contact the floor to naturally obtain the push force from the floor. The part contacting the floor should first receive the force evenly, and secondly, transmit it evenly. Strength (the power of the arch of the foot is transmitted to the center of the ankle, the center of the leg, and the center of the pelvis, which requires constant exploration and perception by the body and mind; the same is true for the palm of the hand, the power of the palm of the hand and the arch of the hand is evenly stressed and evenly distributed to the arm The center and the center of the entire torso to the center of the pelvis. This center does not simply refer to the middle, but refers to the centerline of the force, which has centripetal force, but also has spatial divergence, which requires eight or several directional forces such as front, back, inside and outside. Evenly distributed; for another example, when the lower end of the cat pose and the front of the calf and the instep of the calf are pushed to the ground, the force is evenly received, and the force is transmitted to the entire trunk and spine; another example is the simple plank, when the five toes are pushed to the ground, the force is evenly received. force); the second point is the awakening of the pelvic energy, that is, the pelvis is maintained in a moderate state, neither overly released nor overly tightened. Only when this part can be contracted and relaxed freely can the entire spine function well. When practicing yoga, you You will find that if your pelvis is too tense or too relaxed, it will directly affect your entire spine. The spine will either stretch uncomfortably or be so tight that it affects the flow of qi and blood to the entire pelvic organs, so you need to do better. Utilize the basic strength of the legs to stretch the leg muscles, fascia, cartilage, and meridians, making them extremely tense and force-bearing. For example, for a warrior, if the base strength of the back and rear legs is stable enough, there will be an opposite pulling force on the pelvis. At this moment, in order to maintain its stability, the pelvis will naturally have a retracting force. The more significant the pulling force, the more you can feel the retracting force of the pelvis and breathe. The better it is used, the stronger it will be; the other is that the entire upper body of the trunk has a slight force pulling up the top of the head. This requires a relatively relaxed feeling on the front, back, left, right, and inside of the body, that is, the muscles, ligaments, and fascia are neither tense nor tense. Laxity can be detected through the state of breathing. If the entire torso is stretched, then the breath can reach the lower end of the chest smoothly, and can even work well on your abdomen, groin, and entire pelvis. No matter what posture you practice, you can follow the three points, two lines and one center. If it turns into one, it is centripetal force. This is true whether it is a forward bend or a back bend (the front and rear sides of the body are unequally extended). The above are slightly focused on practice. Yoga people, people who don’t practice yoga often or people who teach themselves stretching, I would also like to make some suggestions. If you often see aunties stretching in the park or people who stretch after running and fitness, they generally use a This is a method of using the lumbar spine to compensate for the force of the legs and feet (excessive force on a certain part and ignoring the overall cooperation) or overstretching the ligaments to stretch. You should follow the above principles to perform some stretches. Compared with compensatory stretching, it will get twice the result with half the effort. effect.
Yoga is actually a state that can exist all the time. I prefer to adjust, straighten and clean up yoga postures, breathing methods, meditation, etc. within a certain period of time, which is more important. What is important is that after leaving this time period, we should continue this state of yoga. After all, life is everything, so we need to pay attention to adjusting our walking, standing and lying postures in real life. When watching TV, you can try Vajrasana or When sitting cross-legged, it is important to let your ischial tuberosity (the two buttocks of your buttocks) push the ground evenly, and your spine to naturally extend toward the center of your head, allowing space for the triangular area formed by your groin, thigh roots, and genitals to flow. ); When standing and walking, push the soles of your feet to the ground, adjust the center of gravity of the body, lift the abdomen slightly upward, and pull the entire upper body upward to awaken the muscles on the front, back, inside and outside of the body; when lying down, naturally curl up or lie flat, Friends who like to play with mobile phones try to stretch the cervical spine and let the mobile phone be at eye level. After putting down the mobile phone, you can try to cross your hands behind the body. When you inhale, fill the entire chest. When exhaling, try to spread the collarbone and shoulders to relieve the entire shoulders. Because of being tense and stiff for a long time. You should also pay attention to tapping the body's fascia and meridians at ordinary times, and also pay attention to strengthening the surface and deep strength of the body's muscles to maintain the stability of ligaments and joints.
? Nowadays, spinal problems have seriously affected people's living conditions. What needs to be emphasized in particular is that this problem is getting younger and younger. A friend I met not long ago had an intervertebral disc detected at the age of 21. For the problems of bulging and cervical vertebra wear and tear, the hospital did not give him exact and specific adjustment methods, but prescribed him a series of drugs. He found that the pain in his body became more and more unbearable, so he began to seek help from yoga therapy, and began to practice it every day. I always felt that "Prevention is better than cure". It is worth pondering to establish enough awareness to perceive and adjust one's physical and mental working status before the problem occurs. "Everything is done in advance, and failure in advance will lead to failure". We long for a meaningful, interesting and happy life, so we should first protect and treat our bodies correctly, so that interesting souls can grow and practice correct health concepts and wisdom.