Add a teacher wechat to watch the teacher’s circle of friends ~ many people think it’s OK to find a yoga classroom to practice with.
If you’re the same, it’s possible that you’re depressed after practicing for a while without any breakthrough.
It’s also possible that you’ve practiced for a long time.
Although you have a sense of achievement, your body has accumulated a lot of damage, and there are so many postures.
How do you practice next? This article will talk about the sequence of practicing postures, so that you can continue to practice safely and with a sense of achievement.
01 the first step of practicing posture is not to stretch the tendons, but to strengthen the strength of physical strength and muscles and ligaments.
Many people have this experience.
At the beginning of class, they often sweat all over, or yawn repeatedly, which is the phenomenon of insufficient 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.
This is the relationship that the body tissue is not strong enough.
To this extent, the practitioner should not force his body to be soft or rush to challenge the posture method that cannot be done.
He should wait until his body is strong enough and his physical strength increases in a few months.
It’s hard to say how long this period will take.
Some people are young and energetic, and they adapt in a month or two, while others have to wait for months.
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 is still clumsy.
If you challenge difficult movements in this way, you will get hurt.
So remember, at this stage, don’t care whether your action is good or not, and don’t reluctantly complete the action that seems to be achievable.
The focus of this stage is to strengthen physical strength and physical strength.
When you feel you have enough physical strength, you can move on to the next stage of training.
02 the second stage of practicing asana is usually the most easily ignored part by ordinary people.
In fact, relaxation is really difficult.
Some yoga masters don’t realize how to relax until they practice for several years.
Relaxation is not just the relaxation of a big rest, but the relaxation of the whole class as much as possible.
You should release your clumsy strength by relaxation, otherwise you will easily become a fitness lady with full muscles and muscles, and you will be easy to get injured.
The initial relaxation should be cultivated during the first stage of the great rest.
It would be a pity if you really took the corpse spreading rest as a rest and slept there.
The real big rest should be to feel the natural relaxation of the whole body tissue after tiredness and torsion after a class.
At this time, relaxation is necessary, unless you are not tired.
Relaxation is a lifelong effort.
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 when doing actions in the second stage.
So 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.
You must learn to relax your body in this short time, not to let go of the action, but to maintain the most perfect posture with the least effort, and find out the most rigid part of the body to let go of it.
At this stage, you need to exercise your observation of your body.
Because you need to practice relaxation, you need to find out which parts of your body are not relaxed enough.
This is observation.
Maybe at the beginning, you can only find a few parts.
Don’t stop searching.
Slowly, you can observe more and more parts at the same time.
When you master this kind of exercise, you can find many rigid and not relaxed parts in your body and learn to relax them one by one.
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 did not practice, and you will be full of spirit.
Don’t run to more classes because you don’t feel enough physical stimulation and exercise.
Be patient.
Physical changes will not be completed in a few weeks, and relaxation and focused learning are not three years or two.
At this stage, you should set a good goal and direction, and what to do.
Be clear in your heart, and don’t be confused.
The second stage is also a good time to start training breath control.
Because you learn how to relax the body, you need to use breath control to internalize this relaxation into the body.
You don’t need to set the goal of breath control too high, as long as you can help yourself relax more.
When you have enough strength to relax, you will gradually find the interaction between breath and mind, and how to use breath to help yourself recover from fatigue or tension, and you can enter the third stage.
03 relaxation is a lifelong effort, but if you have some experience of relaxation, you can enter the third stage of practice, that is, force.
Isn’t 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.
The exertion at this stage should be smart.
The previous relatively clumsy exertion will be called clumsy force.
Chinese Wushu likes to use “force” to describe this smart exertion way as a difference.
Clumsy exertion will make the body tired and painful, and it is easy to strain.
For the physical characteristics of some people, the use of clumsy strength will make you hungry after a class, and it will be easy to grow muscles soon.
This is different from the impression of yoga we are familiar with.
Explain further 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.
Then, there are many times when their strength is wasted on some unnecessary parts, which will be worn out over time.
Or let the muscle tissue of some parts be particularly developed, and all parts of the body are a continuum.
No matter how small the action is, the body needs many places to work together.
If you can control the use of fewer parts, you must spend more effort to complete the action, and also increase the burden on those parts.
The above strength is called clumsy strength..