Physics balance in yoga. Part 2: The Power

We continue our discussion of the balance three pillars: alignment, Strength and attention. And today, a closer look at the power. After all, when you stand on the floor on one leg, the supporting leg must work for two. To understand how to balance the important force, as an example, consider Utthita hasta padangushthasanu, extended version tadasany.

When you stand in tadasane, the thigh of the bent leg supports the thigh of the supporting leg. Once you have straightened the bent leg above the floor, it seemed to deprive yourself of the support, but it still will not fall. What we hold in this position? The muscles on the opposite sides of the buttocks - gluteus medium and small gluteal - do most of the work. And if you want the best to keep a balance on one leg, then you should pay special attention to precisely these two muscles.

Gluteus medius muscle connect external part of the pelvis and the upper thigh. You can feel his left gluteus medius muscle, if you spend your left index finger on the outer upper edge of the pelvis and then back into the just 2.5 cm. If you continue to press on this point and in parallel to start to raise his right foot, you can feel how the muscles harden. And if you go in from tadasany Utthita hasta padangushthasanu, they can become solid as a rock, especially if you are allotted a raised leg to the side.

Medium and small gluteal muscles of the supporting leg must work in full force, as, high and rising diverting towards the second leg, we turn it into a lever that can be very easy to bring our body of balance. These raised leg muscles are working, albeit to a lesser extent.

The ideal way to strengthen the medium and small gluteal muscles - how to perform poses often as possible standing. If you have any difficulty with the preservation of balance, you can hold on to the hand to stand in these positions as long as possible and give the load on the muscles.

Small muscles also play a very important role in keeping the balance. In an unstable position of the supporting leg foot walks shaking from side to side, that is rolled from the outer part of the inner. If you listen to your feelings, you may feel that the pressure on the outer edge of the foot moves the center of gravity of your body towards the inside of the foot, and vice versa.

Since our foot quite narrow, we are very difficult to use it as a lever to balance. However, the muscles we use to apply pressure on the outside, then the inside of the foot should be strong to endure the center of gravity as far as you need to save balance. The main muscles involved in this - for the tibialis anterior and peroneus longus supination to pronation. Muscle-strengthening arch supports virtually any standing posture - whether on one or both legs you stand. Pronator muscle-strengthening "one-legged" standing postures, especially pose a tree, where they help to offset the advantage towards the inside of the foot.

The better you keep the balance, the less will have to work your muscles. This is because you learn to make better use of his body, bone and muscle structure to hold its weight. The amplitude and frequency of your poshatavany from side to side is reduced, which saves effort and energy. Complete peace of mind and retention the balance effortlessly attained practice not only previously specified key. There are plenty of others who somehow develop sufficient flexibility and balance. It is also very important not to try to replace the alignment (stretching) to keep the balance of only one muscle strength. You must be able to find a middle ground, and try to work in both directions. If you find that in an attempt to keep a balance on one leg, you just dug his toes into the floor, so there has been a clear advantage in the direction of force.

Physics balance in yoga. Part 1: alignment →