Six misunderstandings 1

I'm as stiff as cement, so I can't do yoga.

truth

Unless you are a ballet dancer or lode runner, it is normal for you to feel nervous. So if you can't seem to touch your toes, don't worry. Through regular practice, yoga can effectively improve the flexibility of your body.

Myth 2

I have already exercised in the gym, so I don't need to practice yoga anymore.

truth

Although many forms of exercise provide a wonderful exercise for the body, only yoga can be regarded as a therapeutic system, which can help heal injuries, improve chronic diseases and balance psychological stress.

Myth 3

Yoga is just a girl's sport.

truth

Although some things are specially prepared for girls (such as pink lip gloss), yoga does not belong to these things. In history, for more than 2,000 years, some of the greatest yoga teachers were men, and Su Dongpo, a famous college student, practiced yoga.

Myth 4

I tried yoga class once, but it was too slow and boring.

truth

In some yoga styles, such as gentle yoga, slow rhythm is necessary, but flowing yoga or yoga provides fast and dynamic rhythm and endless exciting challenges.

Myth 5

I'm worried that practicing yoga will force me to accept a religion.

truth

Yoga is not a religion, but a technology that can improve healthy physical exercise. Yoga, if it has a belief system, just connects your body better.

Myth 6

I can't do yoga. I like to go out for drinks with my friends.

truth

Relax and become a yoga practitioner. You can still enjoy a glass or two (or even three) of wine. Over time, you will find that although you are not forced to change, you will naturally and gradually move towards a healthy lifestyle.

After understanding the six misunderstandings, let's take a look at six common password explanations.

1

Feet open, hip width apart.

Imagine a straight line from hip to ankle. Keep your hips directly above your ankles. Knees forward or slightly close to each other.

2

Hips are higher than heels.

I learned to keep my feet hip width apart, keep this foundation, bend and fold forward, and keep a straight position in this pose. Bend your knees slightly if necessary; Raise the ischium upward to keep the buttocks directly above the heel; Stretch the back of the thigh and relax the upper body.

three

Knees and hips are a line.

If you stand with your feet open, hip width apart, knees hip width apart, hands at your sides, palms forward, all your joints are in a straight position.

When we start squatting, we usually turn our hips or open the inner thighs. However, in the wheel and bow, the knees will be wider than the hips. If you want to reduce the distance between your knees, it will be more difficult to do backbends.

four

The knee is directly above the heel.

There are many joint alignment exercises in yoga, and "the knee is directly above the heel" is one of the common exercises, such as Warrior I and Warrior II (as shown below). In these poses, the knee joint is stable; As the pose gets deeper and deeper, the front foot needs to move forward, keeping the knee above the heel.

five

Pull the scapula closer.

This is very important in many poses. Let's open the box. Using rhomboid muscle to pull the scapula in and close together can open the chest or "expand the clavicle". For example, wheeled, lotus, bow and dog are very helpful. You should also pay attention to sitting in front of the computer to prevent hunchback.

six

Keep your shoulders down.

If you shrug your shoulders close to your ears first, then sink your shoulders to relax and draw your shoulder blades closer, your shoulders will be stable. Slant, crow, dog and many handstand postures need shoulder stability, which is safer and more stable.

After learning the six passwords that yoga teachers often say, now let Qiqi lead beginners to practice the following five yoga poses, paying attention to keeping 3-5 breaths in each movement.

Pentagonal tree

You can establish a preliminary sense of balance. The key is to look at the position of your feet and avoid touching your knees.

Warrior no.1 style

We often see that there are warrior poses and samurai poses in yoga poses. Learn to practice warrior style correctly and lay a solid foundation.

forward lunge

The lunge can stretch the gluteal flexors at the back of the leg, which is very suitable for beginners.

Sphinx posture

For beginners, this is a good way to practice chest opening and upper arm strength.

Lying cow style

Stretch your back forward, let your abdomen press on the front of your thigh, feel the ups and downs of your abdomen while maintaining your posture, and feel the tenderness of your hip joint on the outside of your thigh by breathing and massaging your internal organs. This kind of sore tenderness can effectively improve the pelvic inclination caused by crossing your legs for a long time and correct bad posture.