New Yoga Life

Yoga Teacher: how to practice tandem Yoga comfortably and safely?

When you hear about vinyasa, what do you think of? Fast asana practice courses? Creative and well-designed sequences? Many four pillar supports? If we go back to the original meaning of the word “Vinyasa”, it means “a special way” 。 Different yoga genres have their own tandem postures.

Baidu will find its definition: the tandem actions between Yoga asanas and asanas, together with regular breathing, a set of mobile Yoga sequence of action and breathing, Vinyasa usually refers to the flow from the inclined board to the four pillars, to the cobra or the upper dog, and then back to the lower dog.

When you hear “doing tandem posture” in class, that’s what the teacher means.

In modern yoga, tandem posture (Vinyasa) is equivalent to exercise and fast practice.

However, when we flow and breathe, we should also adjust the required posture and sequence according to our personal situation.

Vinyasa brings interesting practice, safety and continuity.

We need to know how to practice tandem posture safely, comfortably and confidently.

The following six tips are listed to help you practice.01 Downward dog pose your heels don’t have to step on the ground.

When downward dog pose, how far should the distance between your hands and feet be? Distance adjustment method: first come to the inclined plate, align the shoulders with the wrists, and the instep is perpendicular to the ground.

Then, keep your hands and feet still and lift your hips back and up into downward dog pose.

You may find that the distance is much longer than your usual downward dog pose, and your heels can’t touch the ground.

That doesn’t matter! It really doesn’t matter whether the heel touches the ground or not.

If your heel doesn’t touch the ground at first, you need to keep practicing and one day you can touch the ground, or, Never touch the ground (a minority).

Sometimes, the heel can’t step on the ground because of muscle tension.

It may also be the structure of an individual’s ankle – the angle of the joint – which has no great impact on the practice of tandem posture.

Apart from anatomy, the key is that the heel touching the ground is not the purpose.

Each body is different, and the downward dog posture is also different.

In tandem posture (Vinyasa) in the course, it is important that your downward dog pose is safe and comfortable.02 do a good job in the positive position of each four pillar support.

Generally speaking, if you are in the upper tandem position (vinaysa) in the course, you will find that there are a lot of four pillar support movements.

This is very challenging.

To be honest, four pillar support is very difficult, especially in a large number, and if you don’t understand the positive position of four pillar support.

When you practice four pillar support, make sure to establish and maintain a stable foundation and activate the strength of your hands.

Before you fall, move your body forward and your shoulders over your shoulders The position of the wrist.

This helps you keep your forearms vertical to the ground and your elbows above your wrists, so you can keep your shoulders in position.

When you come to the four pillars, Keep your shoulders as high as your elbows (or slightly higher).

Stay aware of your shoulders (if you don’t have enough strength, you can do this variant) if you open your elbows to both sides when you used to do four column support, you will find that the elbow clamping inward can prevent the shoulder from sinking.

The elbow really needs to be clamped inward.

The clamping force comes from the core strength of the abdomen, not from the elbow.

Find a way to prevent the shoulder from rotating forward and falling down.

Remember, if you can’t do this Individual, you can skip.

03 avoid raising your chin first in dog or snake pose.

When you are doing a back bend, use your chest to drive the back bend, not your chin.

If your head or chin goes up and back first, you’re just creating the illusion of bending back, and your neck is uncomfortable.

It doesn’t mean you just look ahead, but let your cervical spine bend back at last.

When you come to the back bend, keep your collarbone open, lift your sternum, lift your chest up, and your head back.

Instead of just lifting your chin, extend your head back, lengthen the back of your neck, open your throat, and make a complete backward bend.

04 know the difference between snake pose and dog pose.

What’s the difference between dog pose and snake pose? Simply put, in snake pose, the thighs are on the ground and the elbows are bent; Top dog pose, thighs off the ground, arms straight.

Some people try to do dog pose and try to straighten their arms, resulting in round shoulders and squeezing of the back.

In fact, straightening the arm is the least important in this pose.

If the body is not ready, always straightening the arm will cause compression of the neck, shoulders and lower back.

On the contrary, you will find that it is more beneficial to keep the elbow slightly bent, focus on expanding the clavicle, lift the sternum, and bend back from the thoracic spine.

This small adjustment can avoid the extrusion and discomfort of backward bending, and you will enjoy it.

If you are still uncomfortable, continue to do snake pose.

05 avoid squeezing your wrists in downward dog pose (wrong demonstration: the palm is not fully pressed on the ground) many people do this in the downward dog pose, especially when they transition from the upward dog or snake pose to the downward dog, that is, when they switch to the downward dog, their fingers tilt up and leave the ground, just their wrists press on the ground.

It may feel good at that time, but it is really a bad habit.

Why? Because every time they do this, they press their weight on their wrists once , if you continue to do this, you will definitely have wrist pain in the future.

Avoid shaking back to the lower dog and keep the pad pressed by the belly of your fingers and the mouth of the tiger…

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