8 tips for avoiding running injuries-Yoga training checkpoints! The duration of the course is 30 minutes. It is recommended to equip with yoga mats, yoga bricks and yoga ropes. The best time to practice before and after running is to relax your muscles and try to make your pelvis stick to the ground. Every movement can stretch thigh muscles and hip joints, increase the concentration of breathing before running and relieve the nervous system after running.
& ltSpan style=" 1 When performing this action as a baby, keep breathing from the abdomen to the lower back, relax the groin and hip joint, and let the breathing come to the hip joint. Keep your shoulders in an extended position when your hands are straight, so that the muscles around the shoulder joint can be slightly stretched and the breath can come to the shoulder joint. This action, stay for 6 minutes, keep your mood relaxed. Step 1: kneel on all fours, open your palms, and put your knees directly under your hips to prepare. Step 2: Zhang Kaicheng your feet outward, push your palms to the ground, and let your hips sit back and keep up with your feet (if your ankles are tight or painful, you can put a small towel under your ankles). Step 3: Keep your arms straight, your palms close to the floor, your forehead touching the floor, and your chin slightly retracted to lengthen the back of your neck (if your head doesn't touch the floor, you can put a yoga brick under your forehead).
2 low lunge this action can mainly relax the hip joint. During the performance, please keep breathing, feel the slight extension of the inner leg, stay on each side for 3 minutes, and keep relaxed. If the knee bones are uncomfortable to press on the floor, you can use a small towel to keep this action as effortlessly as possible. Step 1: Start from the back pad, sit on the heel, put your toes on the pad, and stay for 1 min. Step 2: Take a big step forward with your right foot, kneel on the ground with your left knee, put down your instep and keep stretching. The distance between the right foot and the left foot is as far as possible. Spread your toes on your right foot, raise your arch and lower your right hip as much as possible. Place your left knee on the ground, put your instep on the ground, extend your thumb backward, and lift your knee slightly with force, with a distance of about 0. 1 cm from the ground (if you can't lift it, you can keep it on the ground), and stay on each side for 3 minutes, ***6 minutes. Step 3: Keep your shoulders down when you put your hands on the floor (if you can shrug your shoulders, you can use yoga bricks to pad the left and right sides).
Lie on your back and grab your toes and legs. This action is mainly to stretch the back of your thighs and hips and hips. Keep breathing from the abdomen and buttocks to the top of the pelvis, and press the inside of the knee as far as possible. If your knees are uncomfortable on the floor, you can pad them with a small towel. Stay on each side for 3 minutes and stay relaxed. Step 1: Lie down, keep your feet parallel and straight, put your feet together with your thumb (your feet are not everted), put the yoga brick behind your head as a pillow, and slightly retract your chin to ensure that your lower back keeps an arc, your palms are up, and your shoulder blades are relaxed downward. Step 2: Bend the right knee, interlock your hands, keep the front leg of the calf and tibia as close as possible to the chest (if the leg can't get close, you can also hook it on the tibia as an aid), keep your left foot straight, press the inner thigh to the floor, stay for 1 minute, and then change your feet. Step 3: Wrap the rope around the outside of the right heel and straighten it toward the ceiling. The force extends from the right hip to the right thumb (just like stepping on the accelerator). Note that if you can't straighten the back of your knee, you can relax a little when pulling the rope to make your leg completely straight. Step 4: Don't shrug when grasping the rope with both hands, and make sure that the shoulder blades on both sides are close to the floor and fixed.
When doing this, keep breathing from the abdomen and hip joint to the top of the pelvis. When your feet are open, you need yoga bricks to support your legs, and keep your hands bent at 45 degrees to ensure that your shoulder blades are flat on the ground. When breathing, he can slowly relax the muscles from the abdomen to the chest, shoulders and arms, and let the upper body rest freely. Stay for 6 minutes, stay relaxed and concentrate on natural breathing. If there is a little forced breathing, maybe your feet and arms are not supported enough, you can adjust the height of the brick. Step 1: Sit, straighten your feet, straighten your upper body, open your chest and prepare with your palms down. Step 2: Let the tight or injured foot bend first, and keep the knees together (the calf is close to the back of the thigh). Step 3: spread your feet outward, palms facing each other, put your thighs on the brick, support the ground with your hands, and then lie down slowly. Step 4: If your chin is higher than your forehead when you lie down, you can put a small towel or yoga brick behind your head.
& ltSpan style=" 5 quadriceps stretching. When doing this, keep breathing and relax your spine. When stretching, try not to tighten the neck muscles, and try to stick the groin to the floor. After running, the thighs usually become tight, so you don't need to exert yourself too hard, just feel the appropriate tension. Stop at each side 1 minute and a half, ***3 minutes. Step 1: Squat down, straighten your feet backwards, put the back of your left hand or right hand on the ground, and rest your forehead on the back of the other hand to prepare. Step 2: Bend your left knee, put your hands on the floor and grasp your left ankle backwards (if you can't grasp it, you can put a rope around your ankle to help) Step 3: Keep gentle breathing, let your bent foot touch your hip every time you inhale, and extend your quadriceps to the inside of your knee when you exhale.
6 triangle forward flexion This action can fully extend the back of thigh, buttocks and pelvis. In addition, it can relax the brain through the support of bricks, and the spine can also be supported and stretched at the same time. In the process of breathing, slowly come to the space around the abdomen and pelvis, keep concentration, and feel the feeling of muscle stretching and hip joint relaxation. * * * Stay for 6 minutes. Step 1: straighten your feet, straighten your upper body, open your chest and prepare with your palms down. Step 2: separate your feet, stretch your hands upward to make your chest stand up, then stretch your hands forward, and the lumbar spine begins to bend slowly to the floor. Step 3: When the head and body are completely bent, put a yoga mat under the forehead (if you can't bend so low, you can use two bricks or change the height of the bricks as an aid). When the head is down, the chin is slightly retracted, making the neck C-shaped. Step 4: This action lasts about 6 minutes. When bending, the scapula is rounded to the lower back.
The 7-down dog posture can fully extend the back of thighs, buttocks and pelvis, and the spine can also be supported and extended at the same time. In the process of breathing, slowly come to the space around the abdomen and pelvis, keep concentration, and feel the feeling of muscle stretching and hip joint relaxation. * * * Stay for 3 minutes. Step 1: Put your pelvis against the wall and stand with your feet parallel. The distance between the feet and the wall is about one foot (if the runner's lower back is tight, it needs to be farther). Step 2: Put your hands on the groin, keep the groin relaxed and open your feet. The distance is about the length of a leg. Step 3: Prepare a brick and put it between your feet. When inhaling, stretch your body and hold your chest out. When exhaling, keep your feet stable on the ground. Push hard on your thighs and bend forward slowly. Your hands must be supported on the floor, and your elbows should be bent. Don't push too hard. Step 4: move your hands forward, open your fingers, press your palms on the floor, push your palms forward, leave your hips on the wall, and keep your feet and hips on the same surface. Open your toes and press your heels hard.
8 The reverse arrow against the wall can give the thigh a full rest, and the action of lying flat after handstand can also cool the nervous system, let the blood flow back and circulate the swollen ankle and knee. The back waist and thigh are slightly stretched to release the pressure on the spine and hip joint. The shoulders can really open the chest on the floor and relax the excessive tension of the shoulders and neck during running. The waist is on the brick, and the abdomen is relaxed, so that the pelvis remains neutral and there is no pressure on the pelvis. Keeping the chin, mouth, tongue base and throat relaxed can effectively reduce the pressure on the body. This action stays for 6 minutes or more, but not more than 12 minutes. Step 1: find a wall, put the yoga rope and the yoga brick aside, lie on your side, support with your hands, and separate your hips from the wall by the length of a calf. Step 2: Push the floor with your left hand to keep your feet against the wall, keep your knees bent, and prepare for body movement. Bend your elbow, push the ground with your elbow, push the wall with your foot, and move to a position perpendicular to the mat. Step 3: Pedal the wall with both feet, let the hips leave the floor, put the brick behind the sacrum (the triangle bone between the two hips), keep the lower back bent, the abdomen full, the hips parallel, and the pubic bone and coccyx face the wall at the same time. Step 4: Tie the yoga rope between the quadriceps of both legs. The rope should be tight enough until the thigh can be completely relaxed and kept vertical. Palm up, hands back, elbows naturally bent on the ground, chest up as far as possible, stretching towards chin.
Appendix Yoga Method Steps 1: First, overlapping double rings. Step 2: Pass the yoga rope through the double ring. Step 3: After pulling the rope to a proper position, separate the two loops and pass the rope without loops through the first loop. Step 4: Finally, tighten the rope. Fall down. Palm up, hands back, elbows naturally bent on the ground, chest up as far as possible, stretching towards chin.
Product supply/? Agoy comes from Agoy in London, England, and was founded in 2000. The founder is Howard Napper, a talented model of London fashion show, and he himself is a photographer. Now he is not only the creative director of agoy, but also teaches yoga in London. Agoy is written in reverse from yoga. From the choice of materials, aesthetic design style, to recycling, requirements for functional quality, respect and protection of the environment, every detail has a story that agoy wants to tell. Related products agoy college yoga mat agoy classic yoga brick agoy anti-slip yoga rope Taiwan Province agent //JaJaJam venue provided /Spaceyoga
The presenter, Mr. Jordan, is currently working in space yoga Jordan. Born in Malaysia, living in America 15. He likes painting. He used to be a fashion designer, artist and dancer, and now he is a yoga instructor. Because of his interest in dancing limbs, he studied ballet and modern dance and performed in new york and Taibei. I came to Taiwan Province in 2007 and came into contact with yoga to relieve my work pressure. I fell in love with yoga life from then on. From the exhausted fashion designer's life to dance practice to yoga, Jordan began to accumulate, pile up and study for many years, deeply cured the field of yoga and gave unique guidance to learners. Over the years, Jordan has participated in many seminars at home and abroad. The teachers who continue to study are Richard Freeman and Doug Keller. The most influential thing is that he has been learning from Hart Lazer, a Canadian teacher with a background in wound healing and healing yoga. At present, Jordan is also the teaching assistant of Hart Lazer's intensive study course in Taipei Space, and he also goes back to Canada to study regularly every year. Just like Jordan's diverse background, his courses are full of inspiration, wisdom, challenges and fun. Yoga teaching in Jordan combines the philosophic theories of Ashtanga, Iyengar and the West to treat yoga. Through yoga, anatomy, muscle dynamics, wound healing, pain care, Buddhist meditation and other fields, Jordan respects everyone's uniqueness and the unique situation of the body at present, and guides students to get rid of the problem appearance with creativity and wisdom, and open, relax, pause and meditate in a moderate space. I firmly believe that the principle of "Don't hurt Gimsa" is not only to protect students from harm, but also to treat the needs of the body positively with "compassion", nourish the body and distinguish the true voice. Learning certification and license:? International yoga therapists highly praised the pain master Neil Pearson's Pare Care yoga pain care yoga license. ? Hart Lazer, teacher of RYT Yoga Alliance, 300 hours of advanced therapeutic yoga in Montreal, Canada (20 18 to be completed)? Neil Pearson, now life is Canadian pain care yoga 50CE certification (20 16)? Hart Lazer, teacher of RYT Yoga Alliance, Montreal, Canada (20 16)? Doug Keller, CEU70 Hours Yoga Alliance Continuing Education (20 15/20 16)? Hart Laaser, teacher of RYT Yoga Alliance, Montreal United Yoga (20 14).
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