However, the course of the New Year's card was not smooth, and soon I stopped attending classes like most of my friends who had applied for the New Year's card but had not yet become retired aunts. I really don't have that much time. My card has unlimited classes every day, but I don't even have time for one class every day ~ it's not a matter of perseverance, but I really don't have time. Try buying my card if you don't believe me! I sold it to you at a discount, and you couldn't get it back.
Therefore, the first thing that the 4000-yuan yoga card taught me is: No matter where you are, whether it's a barber shop, a beauty salon or a fitness club, no matter how bluffing the other person is, you should be careful when handling the annual card. Be careful. Be careful. If you don't insist, that is, you don't have time to find someone or even work overtime, you have to refuse the courage to offend your boss. Don't do it if you can't.
Speaking of reselling cards is another heartbreaking tear. The yoga card I run is called a professional yoga center, which means that it can run in a general fitness center for three years, not only yoga classes and various fitness classes, but also for one more year. Moreover, I resell the card to others, and my yoga center will be renamed for 700 yuan! How to sell such a low cost performance? If anyone knows a retired aunt who is willing to go to class every day, you can trust me privately and I will give her a low price. Really! Just let her take more classes. Anyway, I still have 1 1 month on this card. I'll try to have time to go to class ~
Then it suddenly occurred to me today that in order to make this 4000 yuan card more valuable, it is better to share what I have learned with you. Right? I'm going to study for the same 4000 yuan. It's better to study with more friends. I'm willing to do it for free! I'm comfortable, I'm happy. So, I wrote these prefaces.
Here, I want to explain two things to friends who want to learn yoga knowledge:
First of all, some of the yoga knowledge I shared was explained to us by professional coaches in the yoga center.
The second part is the sharing of yoga coffee, which I learned from my yoga instructor or professional yoga course. Don't doubt, I really like studying.
In a word, I know I'm just a student, so I won't and dare not make it up to you myself. You should also study critically and express your opinions at any time.
Finally, I would like to convey to you four points that my coach reminded me when I started practicing yoga: (1) Don't be obsessed with whether the movements are in place (2) Don't be eager to achieve success (3) Practice on the premise of protecting your body (4) The most important thing in practicing yoga is mentality, not movements. Safety comes first, especially for beginners.
Oh, by the way, I'm not a professor, so I won't start with the introduction. I just share some action points that my yoga instructor taught me from time to time. In fact, when you go to a yoga center, you have to catch up with what you have, so you have no choice. It doesn't matter. It's not English anyway Start with the letters. If you don't do well in the first section of gymnastics broadcast at school, it won't delay you from doing well in the second section, will it?
Ok, today is the first time to share the action points of three poses and a common basic action note.
1 magic chair style (probably because it is an action that obviously has no seat but insists on pretending to sit, so it is called this name)
Key points of magic chair action
1, standing posture, feet together, upper body straight, arms hanging to the side.
2. Inhale, stretch your arms up through the front of your body and put your arms on your ears. Palms facing each other, elbows straight.
3. Exhale, bend your knees, and lower your hips backwards, as if sitting in a chair, and try to make your thighs parallel to the ground. Hold your chest out, straighten your spine, hold it for 6- 10 seconds, and breathe evenly.
4. Inhale and return to step 2.
2 Stand forward and bend (in short, it is probably forward and bend)
Essentials of standing forward flexion
1. Stand with your hands crossed in a mountain style. Exhale, bending forward from the hip joint, not from the waist. When your upper body bends forward, please keep the distance from pubic bone and groin to sternum. Just like any forward posture, it is very important to keep the trunk stretched, so as to better achieve the ideal posture.
If possible, please keep your knees straight. Place your palms or fingertips in front of or on both sides of your feet. You can also put your hand on the back of your ankle. If you can't, you can also hold the opposite elbow joint with both hands. Heel firmly on the ground, ischium as far as possible to the zenith. Fold the muscles of the upper thigh slightly inward.
4. After entering the posture, slightly lift and stretch the upper body every time you inhale; Bend and stretch forward better with each exhalation. In this way, the body can hardly feel the swing when breathing. Stretch the neck from the middle of the scapula to the head.
5.Uttanasana is usually used as a pruning posture between standing postures. Hold this position for 30-60 seconds. You can also practice this posture alone.
6. Don't lift by rolling your spine. Instead, you should put your hands back to your crotch first to ensure that your upper body stays long; Then the coccyx is tightened downward and forward, inhaling and lifting the upper part that keeps stretching.
The woman in 3 (... well, I don't understand why she is called this name. Curious, you can go to Baidu)
Main points of inner female sports
1, sit on the ground with your legs straight forward and your hands on your thighs.
2. Bend your left knee, with the heel of your left foot close to the perineum on the inner side of your left thigh, the big toe close to the inner side of your right thigh, and the outer side of your left thigh and your left calf touch the ground. The right leg is straight at 90 degrees to the bent left leg. Extend your arms to your right foot and hook your fingers on your big toe. Bow your head and put your chin between the two collarbones on the sternum; The spine is fully extended.
3. Inhale completely and tighten the whole abdominal area from anus to diaphragm. The abdomen shrinks as far as possible toward the back and spine, and the abdomen shrinks upward toward the diaphragm, then relax the tight abdomen. Exhale, inhale again, hold your breath and keep your abdomen tight. Keep this pose 1-3 minutes.
4. Relax your abdomen, exhale, look up, relax your hands and straighten your left leg. Then straighten your left leg and bend your right leg. Repeat this pose.
Note: When maintaining this pose, be careful not to tilt your right leg to the right.
4 basic action notes: why do you want to find the feeling of the lower back sticking to the ground when you are lying down?
As can be seen from the above picture, under normal circumstances, the excessive tension of hip flexors will be compensated by lumbar processes, which is not good. Therefore, it is correct to find the feeling of your lower back sticking to the ground when you are lying down and doing movements, as shown in Figure A.
All right! That's all for today's sharing! Like, like, but don't like ~ I love you anyway! PS: This article would like to thank my yoga instructor (who told us all the contents and pictures about yoga) and the member consultant who sold my annual card ~ ~ ~ In addition, the copyright author can contact me ~