Yoga side leg balance, how to practice yoga balance ability?
How to practice balance ability in yoga?
In yoga, in many balanced poses, you should pay attention to the center when practicing, so that it is not easy to shake. This needs to be exercised slowly. Although many people can find the center of gravity at the beginning, their thoughts can easily be transferred to other places, resulting in unbalance.
Get used to paying attention so that you can have a better balance. This is also an advantage of yoga, which can help you exercise concentration.
In addition, it is easy to exercise the balance force even if you practice according to the tutorial.
The pose introduced below by Xiaomi is the dance that we are familiar with. Practicing this pose can increase our sense of balance and act on the joints of the whole body, making the body more flexible and soft. However, people with knee and ankle injuries should pay attention to the training time, so as not to cause secondary injuries.
Let's go to the small lecture time. Let's take a look at how the dance asana is made.
Detailed explanation of dance style:
1. Stand in the mountain style with your arms drooping naturally and adjust your breathing.
two。 Stand on the right leg, bend the left knee, the left foot is backward and upward, the left hand holds the back of the left foot, the wrist is on the inside of the foot, pay attention to stabilize the body center of gravity.
3. The thighs are taut, the right hand is slowly raised in front of the body, the elbows are slightly bent, the fingers are orchid, and the eyes are looking straight ahead.
4. The upper body bends slightly forward so that the abdomen is parallel to the ground. Hold on for 30 seconds, then slowly pick up and return to the original position. Repeat the above on the other side.
Next, this action still requires our one leg to support the whole body. We are still familiar with standing in the mountain style, with the left knee bent, the left foot backward and upward, the left hand holding the instep of the left foot and the right hand stretching forward. This exercise can strengthen our legs and waist and abdomen, promote blood circulation throughout the body, tighten the upper arms, hips and buttocks, and enhance the stretching of the spine. People with poor knee flexion and extension are not suitable for practice.
Yoga teachers and students inevitably use a lot of words to organize the shared language and express the shared content when sharing yoga or teaching yoga.
But sometimes, if these classroom words are not carefully considered or explained clearly, they may not only fail to achieve the purpose of sharing, but also cause troubles and obstacles for the listeners. Of course, this is not entirely the problem of the speaker, but also the reason for the listener's lack of knowledge and awareness of yoga.
Today, let me tell you about the "foundation of stability". That is, the balance of the problem.
Let's get to the point."the foundation of the foot is stable"This password!
This password can also be "take root with both feet down", "the foundation is stable" and "find the foundation to stand"
The intention to stabilize the foundation of the foot is to make 1/4 of the bones of your body's skeletal system.(there are many small bones in the feet, so the number of bones in the feet is about 1/4 of all the bones in the whole human body.)To be activated.
But the "foot foundation" we most often hear is to let the "four corners" of the feet, and some people say that the "three corners" are firmly rooted on the floor, which also meansThe lifting of the internal arch.
In the process of yoga practice, the act of taking root downward involves two directions. First of all, there is no doubt that there is a downward force, which is to step down and take root, and secondly, with the downward strength and the internal strength of the muscles up along the feet and legs.
When the strength of the practitioner's step down is equal (see the four corners mentioned in the previous article-it is now generally accepted that the three corners are rooted and the arches are lifted)When the big toe heel, the little toe heel and the heel are firmly on the mat, the practitioner can better support the lifting of the arch.In this way, a good sequence can be arranged to find upward muscle strength; thus the impact on the ankles, knees, hips, and even the upper joints can be adjusted to an optimal level.
A balanced and stable standing foundation can effectively resist the downward trend of the body following the gravity of the earth, and distribute the gravity borne by the body evenly among the various poses of the asana. In this way, you can understand why "fundamentals" are so important in practicing yoga.The foundation is the foundation of a healthy body and effective asana.
To take a closer look, the yoga tradition has talked a lot about chakra chakras, pulse nadi and various energy channels in the body like meridians. There are many poses in yoga.It starts with the feet.As mentioned earlier, the stability and order of the foundation means taking root downward and rising upward (the same is true of trees: the deeper the roots, the higher the tree can grow)That is, to arrange and optimize the best energy line, which not only makes the feet and legs stable and strong, but also helps the whole body to flow and open.
Not only the inner and subtle physical opening and energy flow, but the details of how we stand on our foundations also reflect a person's emotional and mental state. Take an example where physical stability is related to mental state: for example, when a person is expecting something or excited, a person's body leans forward; but if there is fear or hesitation, the body will subconsciously lean back.
In the exerciseWhen the practitioner takes root with his feet down, stand on his feet evenly and keep his foundation stable; this kind of practice is the best symbol of the practitioner's focus and peace in the present moment.
Standing on both feet means strength, as well as peace of mind and heart.
In short, "stable foundation" is indeed a basic and important yoga password, which reminds practitioners to find an integrated asana practice.It is not just a mechanical sequence, not simply setting up here and there; in addition to serving as a reminder, its further intention is to lead the practitioner out of a state of disturbance and to clear away physical laziness, so that the practitioner can better live in the present moment of practice.
The practice of yoga comes more from the reconstruction and recuperation of the heart, and the practice of asana and posture is a simple practice.
One word horse
The New year has passed away from us. In this new year, let's abandon all our troubles and carry out yoga to the end. first of all, let's practice the "one-word horse" style and exercise our bodies. Anger sinks Dan Tian! Separate the legs back and forth, hang the arms naturally on both sides of the body, assist the legs to slowly press down, until the legs are straightened forward and backward, then twist the waist, the left hand on the knee of the right leg, and the right hand on the knee of the left leg.
Soldier one
The next pose we want to practice is the warrior pose, which can fully stretch the muscles of our legs and related muscle groups, so as to exercise and shape our legs.
Step1: first of all, Yamashi stands on the ground, takes a deep breath, and exhales slowly.
Step2: spread your legs back and forth, with the left thigh and calf in a 90-degree position, in front of the body, with the right leg straight and stretched back.
Step3: then the upper body is upright, the left arm is stretched upward, bent and extended to the right, and the right arm is wound from behind to the left thigh.
Swing variant
Next, the partner will continue to lead you to practice yoga. The figure protruding and backward must be what all the beauties yearn for. The intimate partner has prepared a style for you to meet your needs for hip exercise. At first, the upper body and lower body sit on the ground at 90 degrees, take a deep breath, relax your arms, place them on both sides of your body, then use your arms to lift your legs, then bend your waist and stretch your legs upward and backward until you place your right foot behind your head.
Backbend type
After we have practiced the above poses, we can take a short rest and then continue to practice other parts of the body.
Xiaoman waist, A4 waist needless to say, are our dream figure, and for the waist, we can use the "back bend" to practice.
Step1: stand in the mountain style, gently close your eyes, and take a deep breath to clear your mind.
Step2: raise your arms above your head and bend your waist backwards.
Step3: when you reach the maximum, touch the ground with your hands, quickly maintain your balance, and lift your toes.
How to practice balance ability in yoga?
Many people can't stand firm when practicing yoga and stick to it for a short time, which is what we usually call poor balance.
The so-called balance force, in addition to congenital reasons, in general, three factors determine whether we can balance well: the foundation, the gaze, and the breath.
In this class, we will bring 6-style yoga. Let's strengthen our balance through yoga practice.
1. Dance King style
The foundation of ↑ stability is the foundation of balance, and pressing down on the inside of the raised foot can help stabilize and balance. Even in the desert, you can be the queen of balance!
Action description: stand in the mountain style, step on the ground with your left foot, straighten your right leg backward and upward, rotate your shoulders and elbows externally, grab your right ankle with both hands back, lift up your chest, open your chest more.
2. Tiger variant
The ↑ rules are good, and the stability of the gaze point is also an important help to balance.
Action details: start with four-corner support, lift the left leg backward and upward, lift the right hand back and grasp the corners of the mouth, let the chest continue to lift, straighten the hips, and feel the stretch of the legs.
3. Crescent variant
↑, breathe! breathing! breathing! So yoga is basically the practice of breathing, the more unstable the brain is, the more nervous the body is, and the simplest and most effective way to improve this state is to pay attention to breathing.
Action description: right knee landing, left foot stepping on the ground, hip sinking, left knee not exceeding the left ankle, chest lift, shoulder rotation, arms above the top of the head, chest open, head extended back.
4. Compass variant
↑ when you develop a sense of balance, you can not only maintain a still yoga posture, but also calm your mind, but also strengthen your muscles and improve your control of the body.
Basic sitting posture, straighten your legs, put your left leg back to the back of your shoulder, pull your left ankle with your right hand, leave the ground with your right leg, and hold your right ankle with your left hand. Open your chest and keep your eyes looking straight ahead.
5. Head and elbow handstand
↑ allows us to overcome our fears, focus our consciousness into a state of self-balance, and thus control our bodies!
Action details: ten fingers interlocked on the back of the top of the head, the top of the head and forearms on the ground, the abdomen tightened, legs off the ground, straight upward, keep the legs apart after mastering the balance.
Only when people's body, mind and mind reach a state of balance, can they get real health and happiness.
People who are out of balance will fall and it will be difficult to have a beautiful and healthy posture.
Psychological imbalance will seriously affect the quality of life.
Balance is a vital feeling for all of us, a feeling that everyone needs!