The following is the introduction of yoga body training methods, hoping to help you.

Ashtanga Yoga is a rigorous exercise, which exercises physical strength, flexibility and endurance in a balanced way. In the west, this kind of yoga is also called "strength yoga".

Suitability: This kind of yoga requires high physical quality of the practitioners, and the postures of each level are fixed, so the practitioners are required to be healthy and patient.

Physical training methods of yoga

Note: Beginners, infirm people and people who don't practice yoga for a long time are not suitable for this kind of yoga. Because of the high intensity, don't blindly pursue the completion of the action and ignore the endurance of the body.

Once you feel exhausted and short of breath, please stop practicing. If the body has pain, it also means that it has exceeded the tolerable limit. Remember to start from the beginning, from easy to slow, and gradually strengthen the practice. You can also practice hatha yoga and eight yoga alternately.

2 Yoga Physical Training Course

standing position

Every movement design of yoga is very scientific, and standing posture is the starting point of yoga practice. The main purpose of various standing postures is to restore the symmetry of the body, while relaxing and stretching the thighs and spine. Practice breathing at least three or four times in all standing positions. Yamagata, the yoga pose mentioned in the training of yoga instructors, is the starting posture of all standing postures, and can be practiced alone for 30 seconds 1 minute.

Sitting posture (bending forward, bending backward, twisting)

The action of bending forward can calm the whole nervous system and calm the brain, and the corresponding emotion is fear. In a fast-paced and competitive life, although fear is a negative emotion, it can also protect us from harm. Practice bending forward to learn to face your fears and cultivate insight, wisdom and courage.

Physical training methods of yoga II

Balance of hands

The balance of hands can strengthen the strength of the upper body and arms and coordinate the muscles of the abdomen and back. It is best to keep breathing for three times in all positions. Starting from the simplest posture, hand balance can help exercise the muscle strength of waist, forearm, upper arm and shoulder. It is very helpful for students participating in yoga instructor training to practice complex and difficult postures.

3 Key points of yoga physical training

I need to breathe.

Are you breathing? Breathing is everyone's innate magic weapon, but we only breathe 30% at ordinary times, and the rest are not fully utilized or even ignored! In fact, as long as you go back to the simple exploration of infancy, you will be surprised that the original yoga breathing method is so simple and simple. Here I want to shout loudly: Breathe! Take a deep breath, then take a few deep breaths-do you feel relaxed now? Let's cooperate with yoga practice, find the remaining 70% potential, and find our own simplicity and energy!

I want to warm up.

Do you often feel numb and unable to move when you keep a fixed posture for a few minutes before exercise? Be careful, be careful, your blood circulation is so slow that you protest with numbness! Now you sit on Mount Tai, be careful that you will soon become a fossil-you know that fossils will break, break, crack and hurt when they fall! So if you are a completely inactive person, get up and exercise your stiff body. But remember, you must warm up first to avoid hurting your body like a fossil! It is necessary to "warm up" before doing exercise, especially before entering yoga practice.

I want to relax.

We often see some graceful dancers, who exude a soft, flexible and elegant body language as soon as they dance, attracting us to keep our eyes away for a long time. That gentle gesture is really enviable. If it is replaced by a picture of hands and feet, the whole body is stiff and jumps up and down like a stake, it is really unbearable! Therefore, the key to femininity is to learn to relax first, and to become a yoga beauty, of course, there must be a magic weapon to relax!

I want balance.

How long has it been since you kept your balance? "Balance" is very important to health, and the balance of body and mind will be radiant. People who lose balance will definitely be eclipsed, just as a house can never be built without a solid and balanced foundation. The unique Leaning Tower of Pisa in Italy is a miracle that has only appeared in recent decades. In order to maintain its balance, later generations also tried their best to repair and maintain it, and found out the "balance in imbalance" to maintain it. So balance is very important. Only when there is balance can there be a solid pillar, and only when there is balance can there be a healthy body and mind. So another trick to practicing yoga is to "keep balance": when doing simple back bends, remember to bend forward; Don't forget the right side when you do the left side, and remember to twist the left side when you twist the right side. This balancing exercise is correct!

4 the benefits of yoga physical training

1, youth

Many people are playful when they are young. They are always busy chasing plays and playing games. If you insist on practicing yoga in your spare time, your mind will be more calm.

Because when practicing yoga, it will promote the secretion of a substance beneficial to emotions from the glands and nerves of the brain, and help you get rid of impetuousness and maintain inner peace. Slowly, you will find that you are more mature and less extreme than your peers in looking at the same thing.

At the same time, as you keep practicing yoga, you are full of optimism and innovative consciousness about everything, just like when you were young.

2. Middle age

Generally speaking, you should have your own family and children in middle age, and for children, their parents' health is their greatest concern and concern, and you also want to have an ageless face to resist the "traces" left by years.

If you don't worry about housework at this stage, you can still take time to practice yoga. In the process of practicing yoga, you will definitely have a more perfect figure, the muscles of your limbs will be well exercised, and there is no "swimming ring" in your abdomen. The whole person exudes youthful vitality and looks very young. Shopping with your children will inevitably be considered friends!

3. Old age

Many people in old age seldom exercise, but if your physical conditions permit, you can still keep practicing yoga, and you will certainly gain a stronger and healthier body.

Because in the process of practicing yoga, it can promote the operation of qi and blood in the whole body, which is quite beneficial to improve blood stasis syndrome, thus helping you prevent and treat cardiovascular and cerebrovascular diseases.

In addition, many elderly people will "shrink" as they get older. If you can keep practicing yoga, you will not only look taller than your peers, but also be full of energy.