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The principle of yoga sequencing
1 pay attention to the basic order.

The order of general courses is basically pranayama meditation-warm-up-asana practice-rest asana-rest skills.

The intensity goes from low to high, and then gradually decreases.

In the practice of intermediate pose, the choreographed movements are also from simple to complex, and the difficulty decreases in turn when reaching the peak pose.

In the transition from simple to complex, the body can be opened more easily and safely and remain stable.

It should also be arranged according to the purpose and theme of the course.

For example, in a course about balance, the peak posture we arranged is a half-moon shape, which requires high balance ability.

However, members should not be allowed to enter this pose at the beginning. After pranayama warm-up, they need to make simple postural transitions, such as starting from the low position and starting from the high position, bird king style.

From the shallow to the deep, it laid a good foundation for the peak style and avoided harm at the same time.

2. Cultural energy balance

The whole sequence must be comfortable to do, that is, it must conform to the energy balance of the body.

In a sequence, if there is no short-term relief, don't over-strengthen the male posture.

Generally speaking, the posture of supporting legs does not exceed three movements.

For example, many yoga teachers * * * arranged four cross-dimensional poses when they finally entered the half moon shape in order to strengthen the leg strength of the students:

Warrior II → Side Angle Extension → Triangle Extension → Half Moon.

This order seems to be convenient for students to practice, but for ordinary students, it is a bit difficult to do side angle stretching.

If you continue to complete the half-moon shape, the posture will be misplaced, which will consume too much positive energy, leading to depression after class and inability to concentrate.

If there is no short relaxation and rest afterwards, students will soon feel tired and consume too much physical strength.

If adjusted to:

Warrior 2 → side angle stretching → half moon shape → baby pose (using the lower dog as a transition) will be much better.

Referred to as three poses, and then using the baby pose to temporarily alleviate and stabilize the unstable positive energy, it is easier to stabilize the body and mind and achieve the practice effect.

3 through the reverse asana integration effect

Every pose will cause tension, and reflexivity can eliminate this tension. This is why we should practice the reverse pose to get a deeper sense of integrity.

For example, when we do cobra pose or dog pose, the lumbar spine is tense and the abdominal muscles are in an activated stretching state, so when we finish this pose, we can do baby pose to relax the lower back and abdomen.

However, it is not necessary to completely follow the method of "front body and back body" every time, and the balance can be buffered if necessary.

4 Series connection according to pose height.

Yoga has many postures: standing, crossing, sitting, kneeling, prone and supine.

Yoga, on the other hand, pays more attention to smooth and natural practice, so it is bound to make a good transition in all directions when arranging poses.

imagine

If you lie prone on the mat and the teacher guides you to stand up suddenly, do you also feel very abrupt, and suddenly stand up feeling very trance, even dizzy?

Or just finished the second soldier, the teacher directly guides the right-angle sitting posture to make a boat shape, will it be at a loss?

Down dog pose is a good transition and posture adjustment.

It can be combined with baby posture and standing forward to complete a series of postures.

You can reach the following directions by going down the dog:

1, get off the dog → stand (including standing and bending forward)

2. Get off the dog → straddle the three-dimensional pose (stand and bend forward)

3. Get off the dog → kneel down (bend your knees)

4. Dog → Sitting posture (with baby)

5, the dog → prone (with inclined plate)

6. Get off the dog → lie on your back (with the inclined plate prone, then turn over and lie on your back) 5 You have to verify yourself.

The premise of teaching must be self-practice and verification.

Some teachers have no habit of preparing lessons. One is that my teaching has not improved, and the other is that I am irresponsible to my members.

Not only do you have to prepare lessons, but you also have to practice the pose order of preparing lessons in person before you can teach.

If you feel uncomfortable after practicing your own sequence, the members will feel even worse.

The most important thing is that when we practice, our own feelings and subtle changes can make us aware of the status of members in time when teaching.