Many people think that it’s OK to find a yoga classroom to practice with
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If you are the same, it’s possible that you may lose your interest without any breakthrough for a while
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It’s also possible that you have practiced for a long time
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Although you have a sense of achievement, your body has accumulated a lot of damage, and there are so many postures
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How should you practice next? This article will talk about the sequence of practicing postures, so that you can practice safely and continuously with a sense of achievement
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The first step in practicing postures is not to stretch the tendons, but to enhance the strength of physical strength and muscles and ligaments
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Many people have this experience
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At the beginning of class, they often sweat or yawn
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This is the phenomenon of lack of physical strength; After getting used to it for a while, you won’t often sweat all over, but you will often feel sore all over
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This is the relationship that the body organization is not strong enough
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To this extent, the practitioner should not force the body to be soft or rush to challenge the posture method that cannot be done
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He should wait until his body is strong enough and his physical strength increases in a few months
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It’s hard to say how long this period will take
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Some people are young and energetic, and they adapt in a month or two, while others have to wait for months
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However, even if you are young enough and practice more than three classes a week, it is not appropriate to be anxious to keep up with the progress, because although you can persist for a long time, your strength still belongs to clumsy strength
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If you challenge difficult movements in this way, your body will be injured
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So remember, at this stage, don’t care whether your action is good or not, and don’t force yourself to complete the action that seems to be achievable
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The focus of this stage is to strengthen your physical strength and physical strength
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When you feel strong enough, move on to the next stage of training
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The second stage of practicing postures, which is usually the most easily overlooked section by ordinary people, is to practice relaxation
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In fact, it’s really difficult to relax
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Some yoga masters don’t realize how to relax until they practice for several years
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Relaxation is not just the relaxation of a big rest, but the relaxation of the whole class as much as possible
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You should release your clumsy strength by relaxation, otherwise you will easily become a fitness lady with full muscles and muscles, and you are easy to get injured
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The initial relaxation should be cultivated during the first stage of the big rest
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It’s a pity if you really take the corpse spreading big rest as a rest and sleep there
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The real big rest should be to feel the natural relaxation of the whole body after a class
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At this time, it is necessary to relax unless you are not tired
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Relaxation is a lifelong effort
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If you experience this relaxation in the first stage and remember this feeling firmly in your heart, you can slowly explore how to relax your body in the second stage
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Therefore, in the second stage of practice, when you hold there to maintain the action, because you have enough physical strength, it will not be as painful as when you first learned
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You must learn to relax your body in this short time
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Instead of letting go of the action, you use the least effort to maintain the most perfect posture and find out the most rigid part of the body to let go of it
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At this stage, you should also exercise your observation of your body
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Because you want to practice relaxation, you should find out which parts of your body are not relaxed enough
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This is observation
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Maybe you can only find a few parts at the beginning
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Don’t stop searching
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Slowly, you can observe more and more parts at the same time
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Your heart must be like the radar on a fighter
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The old radar can only lock one or two enemy aircraft for tracking at a time, and the new radar can lock many enemy aircraft at a time
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When you are proficient in this practice, you can find many rigid and relaxed parts in your body and learn to relax them one by one
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Occasionally, I meet friends who have been practicing yoga for many years, and force myself to pull the body ligaments to the extreme in some postures
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Although I have achieved my goal, my body is stiff and tight
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I often have to go to a masseur for a massage after practicing, which is the key to relaxation
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At this stage, there is a challenge, that is, you will gradually feel that after practicing a class, you will not be tired, as if you haven’t practiced, and you will be full of spirit
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Don’t run to more classes because you don’t feel enough physical stimulation and exercise
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Be patient
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Physical changes will not be completed in a few weeks, and relaxation and focused learning are not three or two years
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At this stage, you should set a good goal and direction, what to do, be clear in your heart, and don’t be confused
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The second stage is also a good time to start training respiratory control
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Because you learn how to relax the body, you should use respiratory control to internalize this relaxation into the body
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You don’t need to set the goal of respiratory control too high, as long as you can help yourself relax more
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When you have enough relaxation power, you will slowly find the interaction between breathing and mind, and how to use breathing to help yourself recover from fatigue or tension, and you can enter the third stage
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03 relaxation is a lifelong effort, but if you have some experience of relaxation, you can enter the third stage of practice, that is, exertion
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Is it strange to force at this time? In fact, the previous practice is also exerting force, but it is very different from the exertion at this stage
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The exertion at this stage should be smart
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The previous relatively clumsy exertion will be called clumsy force
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Chinese Wushu likes to use “force” to describe this smart exertion way as a difference
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Clumsy exertion will make the body tired, sore and easy to strain
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For some people’s physical characteristics, the use of clumsy strength will make you hungry after a class and want to eat a big meal
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It’s easy to grow muscles soon
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This is different from the familiar impression of yoga
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Further explain what is clumsy force? When ordinary people use muscle expansion joints, not all muscle fibers are used, so some muscle fibers need to bear most of the burden
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In addition, many times, their strength is wasted on some unnecessary parts, which will be worn out over time
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Or let the muscle tissue of some parts be particularly developed, and all parts of the body are a continuum
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No matter how small an action the body needs, many places need to work together and exert force together
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If you can control and use fewer parts, you must spend more effort to complete the action and increase the burden on those parts
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The above strength is called clumsy strength
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So how to turn humble force into true force? Remember to avoid the clumsy force mentioned just now and try to use more muscles to complete the posture method
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Because of your relaxation, more muscle fibers will be awakened to work together, and you will know how to control not to let excess strength appear
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Gradually, you will find that the body is like a series of gears and chains, and the hands and feet, left and right are transparent, rather than going their own way
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It’s difficult at the beginning
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You’ll get some experience slowly
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Especially remember the feeling of relaxation during the big rest, and then recall the feeling during practice
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You’ll find that when you successfully evoke the memory, your body seems to be really liberated
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In the process of clumsy force conversion, the body may undergo qualitative change, the cell tissue of the body will change, and the metabolism will be smoother
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Some people may have detoxification reactions
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Some people don’t feel much, but just feel better
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Some people will react to changes in their hearts, such as their personality becoming more calm and calm
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You will find that some postures that you couldn’t do before can suddenly be done now
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You also know how to relax your body in ordinary days
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During this period, you should properly correct your body habits and adjust your sitting posture, standing posture and daily work and rest
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This is far more important than increasing the number of exercises.
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