Yoga is becoming more and more popular among urban white-collar workers, but many people who are new to yoga will fall into the training misunderstanding, which will not only affect the training effect, but also hurt the back, waist and neck, resulting in ligament strain, cartilage tear, joint inflammation, neuralgia and other "yoga diseases". The yoga instructor pointed out some common yoga mistakes. Come and study!

0 1 ‐ Stand and lean back.

What's the matter? I collapsed too much when doing this action, and the lumbar vertebrae were squeezed, which easily caused low back pain and even lumbar disc herniation.

Correct action: don't lean forward on your upper body; Viewed from the side, the upper body is behind the body; Raise your chest as high as possible and keep your abdomen firm and firm.

Training effect: it helps to improve courage, prevent depression and relieve shoulder and back pain.

02 inclined plate

: the lower side of the upper body is not stretched, and the upper body is too forward.

The waist on both sides of the upper body extends evenly, and the back side of the body is in a plane.

: Stretch the whole back and shape the leg lines.

03 triangle

: leg weakness leads to serious lumbar collapse, which is easy to cause low back pain and serious lumbar disc herniation.

Push your feet back hard, the inside of your legs will push toward the middle, and your abdomen will tighten up.

: You can lose weight all over your body, especially your tummy.

04. Sit in circles.

Put your weight on your hands and arch your back.

: put your center of gravity evenly on your hips and stretch your back as much as possible.

: Help the body detoxify and reduce waist fat.

05. Sit down and bend forward.

The trainer arched his back when doing this action.

: Stretch your spine as far as possible and lift your chest upward.

: appease people's emotions.

06 cobra pose

Elbow too far, shrug.

Bend your elbows slightly, sink your shoulders, and try to hold your chest out.

It helps to relieve waist pain and strain and prevent hunchback.

The style of wind blowing trees.

: the hips are pushed to one side, and there is a hunchback.

The pelvis remains neutral, but the upper body leans to one side and stretches as much as possible.

: It helps to reduce the fat on both sides of the waist and eliminate shoulder and neck pain.

08 Down Dog Style

: The whole back is arched, or the legs are not straight.

Let the whole back stretch.

: Stretch the whole leg to improve your figure.

Try to wear sports clothes when practicing. Pure cotton is the best.

Women try to wear sports bras, which are not suitable for thick underwear and rims, and hinder sports. Try to breathe smoothly and naturally, don't hold your breath.

Senior yoga lovers can try abdominal breathing and throat breathing. Play soft and slow light music, folk music and chanting music during practice.