In the process of learning, use the method of convergence to improve energy. The combination of these technologies is more than enough for general fitness. The practice of yoga posture is different from fitness.

It is an exercise of stretching, twisting, squeezing and massaging all parts of the body with the weight of the body at rest, with deep breathing. Static maintenance is a major feature of yoga posture practice, and even some yogis think that maintenance is Asana (yoga posture).

Characteristics of yoga asana practice;

First, yoga posture is a non-competitive sport;

Second, yoga posture is to use its own weight to practice in a static state;

Third, yoga posture practice needs deep breathing;

Fourth, yoga posture practice requires relaxation while maintaining;

Fifth, yoga posture practice needs to feel the nerve parts of the body; 6. The core of yoga posture practice is the spine.

Here's how to practice yoga posture from several angles to guide yourself to practice correctly.

Section 1 Control

The process of yoga posture practice is controlled by the practitioner. However, in the actual practice process, practitioners always can't wait to put their movements in a specific position and wait for the coach's password, while those who practice by themselves are more likely to pursue the result of posture.

There seems to be nothing wrong with this omission of the process. In fact, perhaps in this unconscious omission process, the connotation of yoga practice is also being omitted by us. Inertia practice is one of the problems that yoga practitioners often encounter. With the help of inertia, the practitioner can complete many difficult movements, and the practitioner has a great sense of accomplishment. Therefore, even if the coach emphasizes to control his body during practice, he will often turn a deaf ear and go his own way.

In fact, this kind of control is the core connotation of yoga posture practice: the feeling of the body often affects people's consciousness, and controlling the body can indirectly achieve the function of controlling consciousness.

Yoga sutra says that controlling the change of consciousness is yoga! ! !

The second quarter is in place

In place, this is a professional term often used by yoga instructors in the teaching process. The so-called in place, in fact, is to explore the details of posture practice as much as possible in practice, improve the practice efficiency of this posture, and thus exercise this part more effectively.

For example, triangle stretching is one of the few scoliosis movements in yoga posture, and the way to practice in place is how to make scoliosis practice most efficient around this scoliosis. In the process of practice, some practitioners see that other practitioners bend a lot, and the potential sense of comparison urges the body to sink continuously, making the fingers touch the ground, which makes the practitioners complacent and have a sense of accomplishment.

If you look closely, you will find that the practitioner inadvertently pushes his hips back when pursuing the lateral bending range. Although the front view is very powerful, the side view shows that the car body is not on a plane. Because the body is not on a plane, the upper body weight borne by the spine also changes due to the shift of the center of gravity and moves to the hip area. In this way, the original meaning of exercising the spine is gone. From the perspective of exercising the spine, this kind of exercise is not in place!

The correct way to get in place is for the practitioner to retract his hips and gradually put his body on a plane. Although the position of the body is raised because of the adduction of the buttocks and the balance of the body, there is no sense of accomplishment when the fingers touch the ground, but this is the most beneficial exercise for the body. Therefore, yoga posture practice should not simply pursue form, but make clear the parts of related posture practice before posture practice, and strive to improve efficiency. However, we should also pay attention to methods to achieve good posture.

For example, the back of the leg stretches forward, which is a sitting posture, bending the spine. Usually when doing this action, the practitioner always leans forward hard in order to get close to his legs. For junior practitioners with tight ligaments and inflexible spine, this kind of exercise will be counterproductive, and it will not achieve the goal after practicing for a long time. You may even pull a ligament, making your originally bent spine more arched.

Looking back on our daily life, when we want to start a truck, we often turn it backwards and then move forward. Physics tells us that the friction in operation is less than the maximum static friction at rest. It is easier to make the car change from static to moving, from maximum static friction to friction, and then pull forward by retreating.

Similarly, if it is easier to lean forward, we can also lean back one after another to overcome the spine and ligaments? Maximum static friction? Then lean forward, and it becomes much easier. In addition, when it comes to being in place, many friends may feel that they need a coach to demonstrate. This understanding is also incorrect. Being in place in yoga refers to using the weight of the body to reach the limit of the body after being arranged in the right way.

Just like the triangle stretching in front, we can control the body in a plane during the practice, so that the weight of the upper body is basically borne by the spine, so no matter how big the angle of lateral bending is, as long as it reaches the limit we can bear, it is called in place. However, one-sided pursuit of the lateral bending range of the body does not pay attention to the practice methods required by the body placement, even if the finger can touch the ground, it is not called in place.

Understand the meaning of yoga posture, there is no need to compare with others in the actual practice process, be yourself and compare with yourself. Today I can bend forward 20 degrees, and two days later I can bend forward 2 1 degree. This is progress. This progress is much more meaningful than those who insist on your legs easily because you have reached the limit of your body, but they don't.

Many friends who have been practicing yoga for a long time have slowly opened their spines, ligaments and joints. These friends don't feel challenged when doing some postures, so they often find coaches to teach difficult movements, or find some yoga books written by Indians and Europeans to find difficult movements. This understanding has deviated from the purpose of yoga practice. As we know, action is actually a form and convenience of yoga. Yoga is to control consciousness through actions and other forms, so as to adjust the body and sublimate the spirit. Therefore, those friends who have been able to practice some difficult postures easily can try to focus on the feeling, breathing and meditation of the body.

But this kind of suggestion is hard to accept. I once met a yoga enthusiast who could easily do the first level of eight yoga, with great intensity and difficulty. She asked the author if there were any more challenging moves. The author told her that the movements were done and she could practice breathing and meditation. As a result, the fans left with a disappointed expression.

Section 3 Maintenance

After the movement is in place, yoga posture practice usually has a maintenance period. This maintenance process can create enough reaction time for limbs, so that tendons, spine and joints can be fully stretched and opened. At the same time, blood can fully nourish the stretched and squeezed parts, give them enough adjustment time, and restore their elasticity and vitality. In the club yoga class, because all practitioners have to be taken care of, the yoga posture generally has only five breathing maintenance times. However, for the average practitioner, five deep breaths are enough for the body to respond. However, it is not this kind of practice that is popular in the yoga market now, but some fast-paced practice methods.

From the analysis of a large number of feedback information, many yoga lovers have such an understanding of yoga, because with the help of inertia, they can make the movements more difficult and increase the amount of exercise. They often come down after a class, sweating and having a sense of accomplishment. This is a typical exercise fitness concept instead of yoga fitness concept. A bad model can be popularized and spread in a region, which may be guided by two aspects.

One is the communicator itself, and many of them are this kind of understanding.

Secondly, practitioners themselves are not exposed to the connotation of yoga, but only understand yoga from the perspective of action, which is naturally linked to exercise.

Communicators include two aspects. First, operators, that is, some yoga instructor training institutions, pursue interest, constantly shorten the training cycle of instructors, and omit the basic training time of students' systems, so that students do not have enough perceptual knowledge of posture practice; At the same time, ignore the theory class, or watch something that everyone seems to understand. The training teachers themselves are trained in this mode, and they can't be guided by their own feelings of practicing yoga, but focus on students reciting spoken words. When students can memorize the password words of a course, they will send a certificate printed in a foreign language, and it will be done? An internationally certified yoga instructor? Yes

Others are coaches of other sports, such as aerobics and dancing. In order to broaden employment opportunities and master one more skill, they also entered the ranks of yoga instructors. These people, themselves coaches, just watch how others take classes, then go to the bookstore to buy a yoga book and teach yoga with their original fitness concept. It can be said that irresponsible yoga instructor training institutions are the biggest misleading factors in yoga practice, and the instructors they train, including some fitness instructors who teach with the original fitness concept, are all direct misleading factors.

On the other hand, it is caused by the practitioners themselves.

Among the yoga lovers who practice yoga in the clubhouse, a large part of them are introduced into the yoga studio by advertisements endorsed by celebrities. This kind of advertisement in the form of celebrity endorsement can easily mislead practitioners into thinking that they have a star-like figure after paying money.

When trying to practice for a period of time, the effect of input is not proportional to your expectation. At this point, practitioners generally have two main mentality:

One is to give up, which is a major factor that causes the fluctuation of yoga practice groups.

The second is anxiety, eager to realize their expectations.

Under the pressure of this expectation, the coach quickly turned yoga practice into exercise and yoga practice, which originally contained the connotation of psychological adjustment, into jumping gymnastics. Shanghai people call yoga practice? Do yoga? We should pay enough attention to this. Shanghai is one of the earliest cities in China to carry out yoga fitness. People who participate in yoga practice have a relatively high level of education and are also foreign teachers. International Masters? Relatively dense places. It stands to reason that Shanghai should be the place with the most feelings about yoga practice, and it is puzzling to have such a view on yoga. So, who misled Shanghainese's yoga practice?

Exercise can consume a lot of energy and shape up quickly, which is faster than yoga, which makes some practitioners and even coaches think it is an effective yoga exercise. However, this impetuous practice method with inertia can easily bring hidden dangers to ligaments, joints and spine, which will make them hard and aging. There is even a new occupational disease called yoga in big hospitals!

Why has the ancient fitness technique, which was originally excavated to serve modern people and solve the sub-health of modern people, become the source of a new disease? Shouldn't this cause us to reflect on our own practical ideas? When you can't help thinking quickly during the practice, please recite a motto of yoga practice: maintenance is asana! ! !

Section 4 Relax

When doing physical exercise, muscle tension is an instinctive reaction. When the muscles are tense, the energy in the qi pulse is limited, so the breathing can't be smooth. Yoga practice has changed from conforming to the nature of the body to giving, which will cause a series of sports problems.

Many yoga lovers say that I also know that I should relax, but I don't know how to relax. You may even ask, how can you relax when your body is doing work in a certain posture?

This is actually an incomprehension of the concept of yoga relaxation.

We know what all the skills of yoga are for. Control the change of consciousness? Objective: Physical tension is controlled by human consciousness, that is, mental tension leads to physical tension. If we try to relax our body during the tense process of practice, we are actually trying to control our consciousness and make it change from a tense state to a relaxed state. As soon as the consciousness is relaxed, the body naturally relaxes, the body relaxes, and the qi pulse is unobstructed, which nourishes our internal organs, and the various systems of the body are naturally effectively adjusted, so that the body enters a virtuous circle.

Section 5 Breathing

The practice of yoga posture pays attention to the coordination of breathing. It is precisely because of the coordination of breathing during practice that the energy circulation in the body is smooth, and posture practice becomes natural, elegant and coordinated.

Moreover, breathing itself is absorbing the life energy of the universe. Without the concept of yoga energy, at least the scientific point of view also believes that deep breathing can help us absorb a lot of oxygen. Oxygen is the basis of maintaining normal metabolism of human body. When the metabolism of the human body is normal, the waste and toxins in the body are excreted, and the body is naturally healthy.

However, breathing in yoga practice should pay attention to principles and not breathe at will. And different exercise purposes may have different requirements for breathing. If you can't master yoga breathing at first, don't worry, just deepen your breathing. This is a simple and harmless breathing method!

Various breathing methods are only effective breathing methods accumulated by practitioners on the basis of long-term practice. Although there are differences between energy intake and oxygen intake, the principle of deepening breathing is the same as that of ordinary breathing.

I remember one of my students told me after an interview in a club in Pudong, Shanghai. After the interview, the club director said to him, you still breathe with your abdomen! This kind of breathing is out of date, and we all use complete breathing to adjust our breathing.

The author told the confused student that there is nothing outdated about yoga, only those that are suitable for one's own practice and those that are not. In addition, fashionable things will be out of date. Yoga is an ancient culture that embodies the wisdom of the East, not a fashionable sport. According to the supervisor's fashion view, yoga has been circulating for thousands of years and has long been out of date, including his complete breathing.

From this conversation, we can see why yoga is a sport. Because some yoga communicators are also sports and fashion-oriented ideas. Their understanding of yoga is not a thousand-year-old culture, but a fashion movement introduced from abroad!

Therefore, even yoga lovers who go to fitness clubs should read more yoga classics (not fashionable yoga books) to understand the principles of yoga, and don't blindly trust the coaches to avoid being caught. Fashion yoga instructor? Misleading.

Section 6 Feeling

The most important thing is to feel the nervous parts of the body. Usually, people's thoughts are scattered, which is easy to cause mood swings and distraction. People's minds are hard to control, as the ancients said? Mentally? , unconstrained.

But people are easily attracted by physical feelings.

Hungry, immediately look for food for this body; When you are thirsty, immediately look around for something to drink for this body; It's cold, find clothes to keep out the cold for this body immediately; It's hot, find an air-conditioned place to cool off immediately, and don't forget to buy cold drinks; There are some flaws on your face, you can stand in front of the mirror for an hour or two to deal with them; When it comes into contact with hot things, the body will immediately make a reflective retraction reaction; Where to scratch, immediately reach out and scratch twice;

Yoga posture practice is to draw consciousness skillfully with the help of body feeling, and attract your attention with strong feeling in posture practice, so as to achieve the meditation effect of restraining the senses. Therefore, although posture practice is the basic part of yoga practice, it can actually be integrated with more yoga techniques, making it a more advanced yoga practice meditation in sports!

Section 7 Tie it up

In the process of yoga practice, the energy absorbed through posture, breathing and meditation needs to be collected, preserved and transformed. In order to complete this work, it is sometimes necessary to use the method of girding the waist during or after yoga practice, which is also a feature of yoga fitness, but physical fitness does not have this concept.

For example, during the practice, we can consciously do some abdominal contractions with breathing, which will involve the muscles near Yin Hui point and make them contract, thus sealing the submarine chakra and preventing energy leakage. This method can be practiced in a single action or combined with related actions.

We know that the core of yoga posture practice is the spine, and yoga believes that the medullary canal of this spine is the largest meridian of the human body. At the bottom of this midrib is a huge energy warehouse of the human body. Yoga vividly compares the energy stored in this energy warehouse to a snake with three and a half circles. It is believed that the purpose of various yoga exercises is to activate this spiritual snake, make it rush to Brahma wheel, and then merge with Brahma to reach the realm of samadhi.

Although we don't pursue samadhi in yoga fitness, we will inevitably activate the energy of the undersea chakra in the related practice. Without this concept, if you live, you will live. If you ignore it, you will disperse the activated energy. Although we get the pleasure of ligament stretching, it is not worth the loss of energy.

Therefore, as yoga lovers, we should form the habit of closing the beam during practice or after practice to prevent the hard-won energy from spreading.

Section 8 rest

In yoga clubs, especially in the yoga rooms of some fitness institutions, it often happens that some members often leave with their bags after practicing postures. Although some members are embarrassed to leave out of courtesy to the coach, they also show reluctance, which is indeed a misunderstanding.

A well-arranged yoga class often takes into account all aspects of the body. Combined with breathing, it can effectively promote the blood circulation of the upper and lower bodies and absorb the life energy of the universe. After a class, it is easy for practitioners who lie down and relax to relax. This kind of deep relaxation can relax people's acquired consciousness, make people's innate spirit start, and fully absorb the cosmic life energy absorbed through posture and breathing exercise. It can be said that rest is not a simple rest process, but a stage when a yoga class produces results. If the practice of pranayama, warm-up and posture in front of us belongs to sowing and cultivation, then rest is the harvest stage of picking fruits and vegetables. If you leave at this time, the gathered energy may be dispersed and only play the role of stretching your limbs. What a pity!

To sum up, don't have speculative thoughts when practicing yoga, and expect how much return from short-term investment. I suggest you practice in a down-to-earth way and turn yoga into an indispensable part of your daily life. If you love yoga, yoga will really love you.

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