Yoga people often do the wrong 9 asanas. If you practice the right 4, you will pass!

The official account has been revised again! Click “Yoga Slimming class” → follow me → click “…” in the upper right corner → “set as star Mark ★” remember to pay attention to the rear star Mark, otherwise you won’t find me! Many yoga beginners lack awareness of the body, and their flexibility and core strength are relatively poor.

They can’t grasp the direction of strength well.

They lack the awareness of positive position.

Many postures just draw gourds and ladles according to gourds, which is easy to make mistakes.

Of course, life is always imperfect, and no one has ever been able to perfect yoga poses.

Even master Iyengar said that his own trigonometry still has many problems.

When we practice yoga, we never need to compare with others, stick to our own practice, choose the right way, compare how much better, and do it slowly than fast.

Today, Xiaobian will introduce you some right and wrong comparison diagrams of common yoga postures, so as to help you better understand and practice yoga postures.

Learn to talk with the body.

Yoga is a daily progress, not flawless.

If you keep practicing, it will be effective! Suggest collecting! 01.

Key points of tree pose: stand with the toes facing forward to establish the foundation; Bend the knee leg, the foot can be placed on the inner side of the thigh, the inner side of the calf or the inner side of the ankle, that is, do not put it on the knee.

The hips should be straightened and the spine extended upward.

Asana efficacy: concentrate energy on the spine, enhance the stability of the body, improve the balance ability, and strengthen the muscle strength and muscle endurance of legs, chest and back; It can relax the hip and ankle joints and become more flexible.

It can modify the line sacrifice of both arms and back, which can well correct the bad posture formed by sitting for a long time.


Key points of phantom chair pose: This is a hip flexion and knee flexion.

The knee joint should not exceed the toe as far as possible.

The hip extends obliquely behind, and the whole back, head and arms are on an extended line.

Asana efficacy: stabilize the pelvis, activate the gluteus maximus, make the back muscles stronger, and create more space in the chest and abdomen.


Key points of crescent pose: when practicing this pose, the hips must be placed directly in front, do not twist the hips, and keep the spine straight.

Asana efficacy: stretch and strengthen thigh muscles, stretch hip flexors, and alleviate discomfort caused by long-term sedentary; Massage the abdominal and reproductive organs to maintain a healthy spine and reproductive system; Enhance the function of circulatory system, prevent and reduce respiratory diseases.


Key points of downward dog pose: note that the legs, waist, back and arms are in a straight state and extend under the straight shape.

Keep your waist straight, support your hands on the ground, and press your waist and back towards your thighs as much as possible; Raise your hips and focus on the raised hips, keeping your arms and back in a plane.

Asana efficacy: it can beautify the shoulder and back and lengthen the posterior ligament of both legs; Full activation of all parts of the body; It can nourish the brain, relax the mood and alleviate insomnia.

04 ― key points of boat pose: the abdomen is retracted, the chest is lifted up, the shoulders are relaxed and sinking, and the legs are straight.

If you can’t do it, you can bend the knees and keep the back extended.

The most important thing is not to have a chest and hunchback.

It is the sciatic bone that presses the ground, not the sacrum.

Asana efficacy: effectively exercise the core and balance ability of the body, improve concentration and strengthen leg strength.

05 ― key points of sitting angle B pose: straighten the spine as far as possible, widen and straighten the ribs of both ribs; When sitting and standing, rotate the thigh inward to find space, and when bending forward, rotate the thigh outward to find stability; Open the inside of the knee up and back, keeping the kneecap (patella) and toe tip always facing the sky.

Asana efficacy: it can prevent hernia, treat slight hernia and relieve sciatica.

Because this posture can control and regulate menstrual flow and stimulate the uterus, it is very beneficial to women.

06 ― key points of Cobra pose: push down the ground with both hands (do not stretch your elbows too far), and lift up your chest to enter the back bend (do not shrug + look up too much); Don’t put pressure on the lumbar spine (squeeze the lumbar spine), try to extend the chest to tighten the upper and lower back, and extend the whole spine upward; Keep the pelvis firmly pressed on the ground, and press the outside of the hip, the outside of the legs and the instep against the floor.

Asana efficacy: it can not only exercise the sacral, lumbar and thoracic vertebrae, stretch the muscles of the neck, shoulder and chest, but also provide sufficient blood supply to the thyroid, parathyroid, adrenal and reproductive glands, increase the blood circulation in the pubic region, promote physical health and stimulate physical vitality.

07 ― key points of reverse inclined plate posture: the so-called inclined plate is that the body is supported on the ground in the form of diagonal line, so the body is in a straight line, and most people’s mistakes are mainly waist collapse.

The key to this action is to tighten the muscles of legs, hips and abdomen.

Generally, if the muscles of abdomen are tightened, there will be no problem of waist collapse.

Asana efficacy: strengthen the core strength of the body, strengthen the strength of legs and arms, and exercise the core stability, balance ability and concentration.

Relieve mental stress, strengthen the immune system, and make the body line beautiful and smooth.

08 ― key points of camel pose: don’t just rely on flexibility to do this pose, otherwise it will be compensated by the waist and squeezing the lumbar spine.

Both the upper and lower back should exert force and stretch.

Push the groin backward, retract the lower abdomen and ribs in turn, and retract the throat backward.

Stretch your shoulders back, lift your chest up, force your back, and retract your shoulder blades downward.

Asana efficacy: it can stretch and strengthen the spine.

It promotes blood circulation, especially the spinal nerves, which benefit from the nourishment of additional blood.

It has an excellent effect on correcting the bad posture of hunchback and sagging shoulders.

09 – key points of pigeon pose: tighten and press the hips to keep the center of gravity stable; Open the elbows outward as far as possible to help expand the chest outward, lift the head and open the throat to facilitate the absorption of fresh air.

Extend the tailbone downward and the cervical spine upward to stretch the whole spine..

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