Characteristics of mobile yoga
Breathing: Like Ashtanga, mobile yoga emphasizes the coordination of exercise and breathing, and also pays attention to practice. But more attention is paid to the connection between postures. The holding time of each core pose can be 3-5 complete breaths, while the holding time of the continuous pose will not exceed 65,438+0 complete breaths, and most of them will change after one breath or one breath, so only one complete breath is needed when breathing needs to be adjusted and connected. It is precisely because of the breathing coordination such as standard flowing yoga that we need to ensure the control of breathing rhythm in practice to make breathing deeper, longer and slower.
The core poses we choose must ensure that all core poses conform to the following principles:
1, the difficulty gradually increases, from simple to difficult.
2. The core pose is divided into left and right poses, and the straddle pose is the best choice.
3. All core poses have different exercises, which are more comprehensive and do not repeat the practice.
How to start practicing mobile yoga step by step
Mobile yoga is a popular yoga practice in modern yoga schools. It has strong mobility, great openness and interest in the arrangement of movements, which can quickly open the body of practitioners and bring about a balance between body and mind. This is a very good yoga practice.
So how can practitioners who have not been in contact with yoga for a long time and have insufficient experience start practicing mobile yoga step by step?
First, we should choose some static basic courses as the beginning. Be familiar with some basic movements of yoga and your body first, and then adapt to the breathing style of yoga. After a period of time, choose some yoga courses (Iyengar Yoga, Hatha Yoga, etc. ) Emphasis on body arrangement (sequence), the mobility is still relatively weak, and a single action is maintained for a long time, laying the foundation for safety practice.
After that, I began to practice the elementary running water yoga course, and became familiar with the movement arrangement and practice logic of running water yoga on the basis of correct body order. Finally, you can freely and safely choose different styles and intensities of mobile yoga according to your own preferences, practice level and physical condition.
1. What do you mean by sequential yoga?
Yoga sequence method is the guarantee of yoga practice quality. According to the influence of gravity and gravity on human body structure, taking the basic yoga pose as an example, this paper introduces the basic knowledge of yoga sequence method: from the front of the body, chin, clavicle joint, navel and pubic bone are in a straight line; The middle of the hip joint, the middle of the patella and the ankle joint, and the root of the second toe from the middle toe are in a straight line; From the side of the body, the earlobe, acromion, hip, knee and ankle are in a straight line.
2. What are the precautions for practicing mobile yoga?
2. 1. People are too tired to control their muscles. It is very important to keep our vitality. When our strength can't support the back bend, it will hurt the lumbar spine. Once the lumbar spine is injured, our legs will have no strength, because the back bend will knock out the strength of our legs and the lumbar spine will control our legs.
2.2. Too tight abdominal muscles will damage the lumbar spine, and crossing external rotation is not good, because adductor muscles are too tight.
2.3, the knee should never exceed the ankle, to be a soldier, crescent moon, legs should be forced to open the body. Do simple lateral stretching, first abdomen, body slightly bent, and then stretch.
3. The mobile yoga series can be divided into three levels.
Different practitioners have different difficulties and styles, so here we can divide the series of mobile yoga into three levels:
First-level series: vinyasa is used to connect independent pose and distinguish between left and right. It should be noted that vinyasa did not jump, nor did it use Astanga's jump connection, but it was all a one-legged mobile series.
Secondary series: Give up vinyasa and let each core pose be closely connected in series, but it must be guaranteed that the poses are standing and straddling.
Three-level series: this level series is aimed at many people who are too old and too weak, in order to keep a smooth feeling in practice and let many people with low physical fitness participate. It is only necessary to ensure the smooth conversion between poses, which can simplify the use of postures that do not appear in standard flowing yoga, such as sitting posture and standing posture.