Yoga pranayama class arrangement, how to arrange a most basic yoga class? What are the basic poses?
How to arrange a basic yoga class? What are the basic poses?
Thank you for the invitation! A 60-minute hatha yoga class can be arranged like this.
5 minutes of breathing exercise.
Warm up for 5 minutes.
Practice for 40 minutes. Principle: arrange the pose according to the order of "standing, sitting, kneeling, prone, supine". Forward bending, back bending, side bending, torsion, there should be poses in several directions.
Stretch for 5 minutes.
5 minutes of paralysis.
End.
If the members do not have the basis and experience of yoga practice, the asana will be relatively simple, and then the passwords involved need to be explained in great detail, starting with the most basic asanas. First determine the theme of the class, as well as the peak pose, split the conditions required for the peak pose, practice one by one from the beginning of the class, follow the theme closely, and finally reach the peak pose.
You may start with breath adjustment at the beginning, and some simple poses that may be involved in class include standing mountain pose, sitting mountain pose, side wheel pose, standing forward bending, standing backward bending, flat plate pose, cat pose, locust pose, snake pose, elbow support, gallop, crocodile twist, sitting forward bending, fishnet pose, foot binding, leg locking, and so on.
Schedule a yoga class, whether it is the most basic course or not, as long as it involves scheduling, there must be a theme. Then choose the pose around this theme, which serves the theme. Don't take the time to do asana in order to make up the numbers, and don't hit it with a hammer.
1. Choose the theme.
Theme is the core and soul of a class.. The theme can bring all your poses together. If the pose is pearl, then the theme is to wear the thread of pearl. Without this thread, no matter how beautiful the pearls are, the value will be greatly reduced if the pearls in the east and west are not shaped.
There are many topics in yoga classes. For example, for the hip, shoulder, spine, knee, arms, legs; for example, the main strength training; flexibility training; balance training; and so on.
2. Choose the style around the theme.
After the theme is determined, take the theme as the core purpose, to choose the style that can achieve the theme. This requires the teacher who arranges the course to understand the efficacy of yoga asana, for example, you open the shoulder in this class, but you do not know which asana is the open shoulder, then the course effect can not be good.
Now that there is a theme and a way to serve the theme, here is how to connect the asana.
1. For a basic yoga class, it is appropriate to choose about ten poses.
2. Asana strength: low-11-gt; high-11-gt; low-11-gt; body rest.
3. Yoga poses include standing posture, sitting posture, lying on your back and lying on your stomach. Try not to go up and down for a while. If you can't avoid it, you can add the dog and other asanas. Don't be too abrupt between the asana and the asana, for example, don't start every standing pose from the mountain pose.
There are tens of thousands of yoga poses, but there are not many common basic ones. I remember that when I was teaching and training, the teacher taught less than 100 poses.
Let me give you an example.
Topic: flexible and flexible spine.
(after the theme is determined, you have to think of scoliosis, backbending and torsion, all of which can exercise the spine. Do you think that this class must be very rich, and then choose the asana, because it is a basic course? you can choose some simple poses to practice.)
Side bend pose: wind tree, triangle type, door latch type
Twist pose: simple spine twist
Forward flexion posture: sit and stand forward flexion, strengthen side stretching.
Backbend pose: back pose, locust, bow pose
Dynamic spine pose: cat pose, cat tail, cat stretch.
The asanas are listed, and then connected together according to the characteristics of the asanas.
Class exercise: meditate for five minutes and warm up after a sun visit.
Arm spread back 11 & gt; Wind Tree 11 & gt; simple Ridge twisting 11 & gt; Triangle 11 & gt; reinforced side stretch 11 & gt; Dog (transition) 11 & gt; Cat tail 11 & gt; Cat stretch 11 & gt; Locust 11 & gt; bow 11 & gt; worship (transition, rest pose) one by one & gt; door latch one & gt; sit and stand forward bend one by one & gt Rest.
Of course, this is just a temporary example. After arranging the course, the yoga teacher can simply practice according to the course, or at least roughly compare it without practice.
Pay attention to Fanyi and share health and beauty.
The time of a yoga class is usually about 45 minutes and 60 minutes. The time is divided according to the order of meditation and breath adjustment or chanting, warm-up, asana arrangement, relaxation and rest. Except for the asana arrangement as the main time distribution point, the other three processes take up 5 min and 10 minutes, and the warm-up and rest time can be relatively longer.
The asana sequence is generally arranged in three directions:
1. Arrange the asana in the order of standing, kneeling, sitting, lying down and lying down.
two。 Arrange the relevant asanas according to the course theme: for example, shoulder and neck theme, chiropractic, waist and back, etc.
3. According to the asana degree of difficulty: generally applicable to the need to complete a more difficult asana, such as shoulder handstand, head handstand similar to the difficulty of teaching, the early stage is about stretching around the body parts needed to complete the action.
Warm reminder:
Try to choose your own skilled movements, so that you can cooperate with your own action teaching when you forget your password.
In the first few classes, you can write down the pre-class self-introduction, class instructions, meditation guide words, passwords and relaxation guide words, and memorize them forcefully, so that you can play freely after taking more lessons.
The asana arrangement in class should be arranged in the order from simple to difficult as far as possible, giving students a process of habit.
According to this framework, you can fill in the content and complete the course arrangement.
How to arrange a good yoga class?
The time of a yoga class is usually about 45 minutes and 60 minutes. The time is divided according to the order of meditation and breath adjustment or chanting, warm-up, asana arrangement, relaxation and rest. Except for the asana arrangement as the main time distribution point, the other three processes take up 5 min and 10 minutes, and the warm-up and rest time can be relatively longer.
The asana sequence is generally arranged in three directions:
1. Arrange the asana in the order of standing, kneeling, sitting, lying down and lying down.
two。 Arrange the relevant asanas according to the course theme: for example, shoulder and neck theme, chiropractic, waist and back, etc.
3. According to the asana degree of difficulty: generally applicable to the need to complete a more difficult asana, such as shoulder handstand, head handstand similar to the difficulty of teaching, the early stage is about stretching around the body parts needed to complete the action.
Warm reminder:
Try to choose your own skilled movements, so that you can cooperate with your own action teaching when you forget your password.
In the first few classes, you can write down the pre-class self-introduction, class instructions, meditation guide words, passwords and relaxation guide words, and memorize them forcefully, so that you can play freely after taking more lessons.
The asana arrangement in class should be arranged in the order from simple to difficult as far as possible, giving students a process of habit.
According to this framework, you can fill in the content and complete the course arrangement.
I know he is a yoga lover. I don't know very well, and I can't explain it clearly. In my opinion, there should be transferred yoga teachers, quiet venues and students who love yoga. Teachers are students who have changed jobs, so they should be serious and make friends with them. Every time you do yoga, be on track. To learn to know where the benefits of yoga are, to have yoga meditation music, to have rest, and to let students know what is in a yoga class. After a long time, the trainees will talk about the benefits of physical fitness, they will agree. That's not a good point. This is a little knowledge that I learned from Yu Jia.
To practice yoga, you must first find out the source of yoga.
It comes from the Hindu yoga school, which sent them to practice yoga in order to make their body and mind softer, and then meditation can be more comfortable. no, no, no.
Yoga makes the body softer, healthier and more comfortable by stretching tendons, which is basically the same as the principles of Shaolin's Yijin Sutra and Wudang's Baduanjin.
I feel that life is full of yoga, Baduanjin can be done at any time, and there is no need to spend special practice at all.
As long as you change your daily habits.
No matter how good the exercise method is, it won't do much good if the living habits don't change.
Usually stand and lie down and pay attention to the posture of the body, so that the body can be naturally in a state of stretching tendons.
For example, when I sit, my body is upright, I lean forward a little, and I feel a sense of stretch in my spine.
During the lunch break, I opened my legs apart (I just woke up and couldn't move because of the pain. I'll be fine in a month. ). No, no, no. no, no, no.
When walking, you can walk on your toes and walk on your heels.
When standing, you can raise the heel a little bit, with the center on the soles and soles of the feet.
Sit for a long time, put your hands on your head and twist your spine.
Wait, wait,