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Many yoga books record that “there are 84000 Yoga Postures” and “there are many yoga postures according to the number of animals in the world”.
There are also variants of postures, which makes it even more impossible to calculate! Even so, just like the countless martial arts novels in martial arts novels, there is still the nine Yin Manual of classics called “the general outline of martial arts of the world”.
Today Xiaobian shared the general principles of yoga in yoga.
Although there are many yoga postures, there are about 100-150 commonly used postures.
If you want to practice well, it is enough to master the following seven types of postures.
These seven types can be roughly divided into sitting posture, standing posture, forward bending, backward bending, lateral bending, torsion and handstand.
Each type of postures can grasp the key points as long as you master four words.
1 sitting posture: hip opening is the first part.
Hip (groin) is the part connecting trunk and legs, which can make your trunk and legs move forward, back and side autonomously.
It can be said that it is the connecting part of the whole body.
Therefore, hip opening is not only the primary position in sitting posture, but also very important in other yoga postures.
Typical ones are full lotus and beam angle pose.
Many people are injured because they don’t open their hips in place, which causes great pressure on the knee joint.
2 standing posture: establish the foundation.
In standing posture, it is mainly to establish the foundation.
Gradually establish the foundation from bottom to top.
The foot is the foundation of the pelvis, the pelvis is the foundation of the spine, and the shoulder is the foundation of the head and neck.
Only when the foundation is stable can the asana be done well, which is very important.
Mountain pose is the representative of standing posture.
Mountain pose should be found in every pose.
3 forward flexion: to create space forward flexion, we must create space in the front of the trunk.
But when you feel squeezed from the pubic bone to the navel and from the navel to the sternum, it means that you have done your forward bending and have to go back.
The principle of creating space applies to any pose.
4.
Retroflexion: when opening the cardiothoracic retroflexion, extend from the thoracic spine, not the lumbar spine.
If you feel pain in your back after doing the back bending pose, it means that you did the pose wrong, your chest did not open, and your lumbar spine compensated.
5 side flexion: for side waist isometric side flexion postures, we must pay attention to the isometric extension of both sides of the waist.
In the main recognized Yoga genres, there is no posture of stretching one side and squeezing the other side.
Yoga emphasizes equal stretching from front to back, left to right, inside and outside, rather than one-sided stretching.
Guru Iyengar once took a mango leaf as an example to explain the influence of the balance relationship between the two sides of the body on the internal energy distribution.
6 torsion: the neutral position of the pelvis must be paid attention to in the neutral torsion posture of the pelvis.
The pelvis cannot follow the torsion, especially in the standing posture torsion.
Only after stabilizing the foundation of the pelvis can it be reversed.
Strengthening the stability of the pelvis is also to strengthen the stability of the core.
7 handstand: the focus of confidence support handstand is not skill or effort, but confidence.
If you want to look at the world from another angle, the only thing you need is confidence.
When you stand upside down, your body collapses, but your faith cannot collapse.
Confidence comes from a high degree of concentration, a distraction, and your inverted world will collapse.
If you condense the key points of these 28 words, there are six words: foundation, space and focus.
In addition to mastering these tips, we should also pay attention to the following aspects during practice: 1.
Moderation and moderation.
Don’t stretch too much, but don’t stretch too little.
If you can only hold it for ten seconds in a one-piece style, don’t hold it for fifteen seconds, and don’t hold it for only five seconds.
2.
From beginning to end, slow down.
Most people rush into the next position without relaxing after finishing the pose.
It takes twice the effort to pay without getting anything.
3.
Focus on the process and constantly adjust.
Don’t focus on the extent to which you stretch (this is the result of the wrong understanding of yoga posture, which is also the main cause of injury.
Yoga itself will not cause injury), but focus on the process of doing posture and do it according to your ability with energetic stretching.
Perceive whether our body meets the needs of a specific pose, constantly adjust the position of our body, and make internal adjustment at the same time.
4.
Cultivate skin sensitivity.
Every pore of the skin can be used as the inner eye.
Without the perception of the skin, the posture is boring.
Let the awakened consciousness penetrate into all the outer layers of the body, bring the awakened consciousness to the whole body, awaken the consciousness of the skin, and let the flow of energy pour into your whole body.
This is also the beginning of our dialogue with our bodies.
We should always listen to our body’s feelings and devote ourselves to asanas.
This is the most important principle for us to practice Yoga asanas.
5.
Keep stretching smoothly and naturally.
The right posture is always relaxed, even if you stretch to the limit.
The right posture is always comfortable and stable.
If you feel nervous or heavy in a one-piece pose, your pose must be wrong or temporarily exceed the limits of your body.
6.
Overall awareness.
When doing asana, no part of the body should be idle and no part should be ignored.
7.
Breathing, consciousness and movement should be coordinated and unified.
Yoga pays attention to practice and depends on understanding.
We should work hard on understanding.
Don’t just stay in the movement of limbs.
After slowly mastering the movement, we should integrate breathing and consciousness.
Be aware everywhere.
No matter how you practice, practice consciously.
If you master these twenty-eight word keys, and remind yourself at all times during practice, and turn these precautions into your habits, it will be sooner or later for you to practice your yoga well.
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