How to train flexibility of yoga? At the beginning of learning yoga, everyone's first hurdle is flexibility and flexibility exercises, which need to be carried out under the guidance of classroom instructors, otherwise a person will be easily injured. Let's take a look at yoga flexibility training in yoga class!

Yoga flexibility training 1 1, warm up before stretching.

For example, using a small run to raise the body temperature and keep the muscles and tendons in a state of preparation will improve the effect of stretching tendons and reduce the chance of injury.

2, don't pause breathing when lacing.

You should take a deep breath slowly.

3. Support before and after exercise.

Most people only remember to stretch tendons before exercise; Tired after exercise, I don't want to move; In fact, after exercise, although the muscles are sore, it is still necessary to gently do lacing again, so that the muscle fibers can be re-conditioned, the speed of fatigue recovery will be accelerated, and the muscle state will be better next time.

4, lacing action should be slow and gentle.

Never push or push too hard. The purpose of lacing is to stimulate the nerve information of muscle spindle nerve and tendon sensory corpuscle by using the elasticity and extensibility of tendon, and gradually increase the stretching potential and endurance. Whether it is rhythmic or fixed (more than 30 seconds in a row), it is effective as long as it is moderate; The most taboo is that you can't pull the tendons normally. In order to be quick, press violently, or others apply external help; As long as the force is improper, it will cause harm.

5. Replace the muscle groups of lacing.

For the same action, there may be multiple muscles * * * that form a group with the same function and cooperate to complete the action; However, due to different anatomical positions, these muscles may need to rely on different lacing actions to stretch; In addition to synergy, the reverse muscles in the opposite direction must also be stretched equally; If the synergid muscle has tendons, it may be injured when doing some extreme movements; If the muscle picker doesn't stretch, the strong contraction will lose its balance and get hurt.

6. The degree to which the lacing points

Support means feeling a little "nervous" or "sour", but it will never reach the level of "pain". The existence of "tension" or "acid" is the result that muscle sensory neurons correctly reflect the frenulum; But the degree of injury is close to the feeling of "pain". Successful warm-up lacing is the propeller of carefree exercise and the protective cover to avoid injury; Everyone should grasp the above principles and establish the most suitable routine steps, which will become a habit; It's like wearing a seat belt while driving. I didn't think of it for the sake of high speed, nor did I do it for fear that the police would issue a ticket. But for your own safety, fasten your seat belt as soon as you get on the bus, warm up and support yourself if you want to exercise; The key is not to be lucky in one thought and enjoy it; In this way, happiness and security are among them.

We all went to physical education class when we were studying, and so did yoga. It is necessary to do warm-up activities to prevent sports injuries. Friends who practice at home must remember this.

Yoga flexibility training 2 1, don't force flexibility training.

Traditionally, flexibility training and stretching exercises should be strength exercises, even painful. Although there is some truth, we should understand that one of the reasons why our body muscles are tense is that the brain thinks it needs to protect you from pain and injury, so the more you stretch and stretch, the more tense your muscles will be. But this is not wrong. After all, we want our bodies to protect us from harm. For some yoga lovers who have practiced for several years, there is still a lot of potential flexibility to be tapped and released, so don't worry, take your time and tell your body and mind that stretching flexibility is beneficial and safe for us. In addition, it is very important to keep your body relaxed and not tighten your muscles during yoga practice. If you overexert and stretch in an uncomfortable way, your body and mind will not understand that this deeper posture is safe, which will only make your muscles more tense. You need to stay calm and relax your body, so that your body will remember this comfortable and relaxed feeling, and it will be easier for you to find the flexibility of the same feeling in future practice.

Step 2 focus on specific body parts

Everyone has more or less naturally tense areas, and it feels as if those areas will never be opened no matter how hard you practice. Common ones are hips, shoulders and thighs. When practicing yoga, when some parts feel very nervous, we can't help but change to a posture to avoid the tension in these parts, preferring to practice in a posture that we can easily complete. In fact, our fear and insecurity about inflexibility is actually what posture will make the most tense part of our body stiff! Instead of avoiding these parts, it is better to focus on practice.

For example, if your thighs are flexible and your hips are not, spend twice as much time practicing the posture of opening your hip muscles. If you like to lean backwards in yoga, practice leaning forward more like touching your head on your knees.

3. Balance the flexibility of the body

Many people will find that one side of the body is more flexible than the other, and they are more willing to spend a lot of time practicing the side that they feel comfortable and flexible. Then the next time you do yoga, you can pay attention to which side of your body is not flexible and change your previous practice habits. Practice the less flexible side of your body until your flexibility is balanced.

4. Learn to breathe correctly

This is related to the concept of "don't be forced" that we said earlier. Take a deep breath slowly and naturally, relax your body, and make your body feel comfortable and safe in the gradual deepening of stretching and posture.

At the same time, combining inhalation and exhalation with movements will help you make a good yoga posture. For example, when practicing yoga wheel pose, you will find that slow and natural breathing can make it easier for you to bend your spine.