Yoga balance standing two postures, every time you do yoga asana, you can't stand firm. How should you exercise your leg strength?

1. If you can't stand steady every time you do yoga poses, how should you exercise your leg strength?
2. What is yoga?
3. What should a soldier do in yoga?

If you can't stand steady every time you do yoga poses, how should you exercise your leg strength?

If you can't stand firm when standing in a yoga posture, how to exercise the strength of your legs?

Unsteady standing on one leg is a common problem for beginners in practice. Because living habits lead to muscle weakness, lack of joint stability and other standing shaking can not complete the exercise. Affect the effect and experience of our training. What factors will affect our balance?

Factors affecting the instability of lower limbs

• Instability of lateral gluteus medius muscle of buttock
• Lack of toe strength
• Physical weakness (proprioceptive, vestibular system)

Gluteus medius muscle

The main function is to maintain the stability of the body on the frontal surface. When the gluteus medius muscle is suppressed or weakened, it is easy to show problems such as left and right swing of the pelvis, X-shaped legs, foot valgus and even knee or piriformis pain.

At the initial stage of training, isometric or eccentric contraction is the main training method.

Select action: side support hip abduction (static support)

Toe

Toe bending strength is one of the important sources of strength in the foundation of yoga. Grasping the ground with toes when standing on the legs can greatly strengthen the stability of the spine, thus reducing body shaking. In addition, strengthening the toe grip while standing can also indirectly activate the gluteal muscles to maintain body balance.

Choice of action: grasping towel training, standing heel training.

Body awareness

The two main sensations that affect body balance are vestibular system and proprioceptive sensation.

In sports, vestibular sensation affects the balance and action reflex of the body, and proprioception is the feeling of self-body space and action state. Both of them affect the movement state of the body in different degrees. When the action output and sensory feedback information are asymmetrical, the body will lose stability.

Selective action: balance training

The supine posture can better let the body feel the influence of gravity on the body and improve the sense of the body. With the help of the instability of the foam shaft, the body adjusts itself on the foam shaft. Improve the body's ability to coordinate itself in times of instability. Start with landing on all arms and legs, raise your hands and feet in turn to increase the difficulty. Keep breathing slowly during the movement.

It is suggested to train the body stability from these three directions to strengthen the body balance. It is recommended to proceed in a gradual and orderly manner.

To be tight but not stiff, you can better maintain physical stability.

Strength exercise, sports fitness knowledge sharing.

Yoga appears to be flexible on the surface, but it actually needs to be supported by certain muscles. Therefore, yoga Pilates is aimed at the core muscle training, it is recommended to increase the training.

Yoga suggests that there are several reasons for unstable standing: not enough focused breathing and core muscles. So to keep the body balanced, leg muscles are only one factor, not the only reason.

So what you need to do is not just strengthen the leg muscles, but the core muscles of the whole body. Comprehensive training such as Pilates is still very effective. I hope it will be helpful to you.

Thank you for inviting me.

The reason for the instability of yoga asana

1) lack of strength

There is no doubt that if there is not enough strength, there will be no way to stand firm.

2) poor sense of balance

If the leg muscles are strong enough, but still can't stand firm.

Then start thinking about the strength of the legs.

When doing yoga poses, you need the overall mana of the legs, not just some partial strength.

For example, when you contact the foot pad on the basis of the mountain posture.

Everyone can do this.

But if there is no force on the inside of the step, it will easily fall off.

3) upset in the heart

Yoga is an exercise that requires full attention.

Especially when doing some challenging moves.

The more impatient you are, the more you start to take the next step before the body adapts to it.

I lose if I can stand firm. (the picture comes from the Internet)

The act of exercising the strength of the legs

1) Eagle style

Give all the strength of the body to one leg

As powerful as an eagle, more and more powerful (picture from the Internet)

2), pad toe

Try to force the inside and outside of the toe at the same time.

Keep the heel a little farther away (the picture comes from the Internet)

3), bridge type

Although the supply of strength is limited, you can exercise the strength on the inside of the leg.

Only by finding the right way to generate power, can we be more stable (the picture comes from the network)

4), warrior style

Both power and balance are necessary (the picture comes from the Internet)

There are a lot of exercises, and you can choose by yourself.

The main reason why you can't stand firmly when practicing yoga is the lack of muscle strength.

First of all, the leg muscle strength is insufficient, almost all the standing postures in yoga can exercise the leg muscle strength.

First of all, I'd like to introduce you to a basic sequence of soldiers. The name is full of power.

1. Warrior style

• Stand in the mountain style and take a big step back with your right leg.
  
• Inhale and extend your spine and raise your hands above the top of your head.
  
• Bend the front leg to the calf perpendicular to the ground.
  
• Keep breathing side changing exercises in 3-5 groups.
  

Add: the hips are flat and the legs are clamped toward the midline, especially the rear legs.

2. Warrior type 2

• The distance at which the feet are separated by one leg.
  
• The inner buckle of the left foot is about 30 degrees and the right foot is skimmed 90 degrees outward.
  
• Inhale and extend the spine and lift both hands sideways.
  
• Exhale and bend the right knee until the right calf is perpendicular to the ground. Look to the right hand.
  
• Keep group 3 to 5 and change sides after breathing.
  

Add: the hips are facing forward, and don't loosen your straight legs.

3. Three types of soldiers

• Stand in the mountain style, withdraw the left leg and take a small step back to move the center of gravity to the right leg.
  
• Inhale and extend your spine and raise your hands above the top of your head.
  
• Exhale the arms to bend the upper body and lift the left foot upward to make the body in a straight line.
  
• Keep group 3 to 5 and change sides after breathing.
  

Add: do not overextend the lower leg, you can slightly bend the knee, beginners can hold the hip with both hands.

After the introduction of the warrior series, there is also a grand introduction to a pose: the goddess pose. Lower 👇 diagram


First of all, the goddess exercises the muscle strength of the inner thigh, which is the weakest part of the leg muscle strength of many people.

Secondly, the goddess exercises the hip muscle strength, especially the gluteus medius muscle. When we consider to stand unsteadily, we tend to ignore the gluteus medius muscle. But the gluteus medius muscle is very important for the stability of the leg.

Practice method:

• The distance at which the feet are separated by one leg.
  
• Rotate the soles of your feet 90 degrees outward (as much as you can).
  
• Point your knees at your toes.
  
• Inhale and extend the spine and exhale and squat.
  
• Keep breathing in group 5-8.
  

You can make more groups according to your own situation.

Of course, in addition to lack of strength, concentration can also help you to be more stable when doing yoga.

Pay attention to Fanyi and share health and beauty.

For many beginners, it is normal to stand unsteady at the beginning of practice, because there is no systematic exercise, so the legs do not have much strength.

In order to improve the strength of the legs, systematic training is indispensable. Next, Xiao Jia will introduce you to a group of poses, which can strengthen the muscles of your thighs and let you gain strong thighs in training.

Pose 1: crane cicada

1. Kneel on the ground, tighten your abdomen, adjust your posture, lower your center of gravity slightly, keep your inner thigh close to the inside of your calf, stretch your hands down, and keep them slightly away from 20cm.

two。 Five fingers open to support the ground to maintain balance, the upper torso slightly forward, tighten the buttocks, using the strength of the arms to quickly lift the legs upward

3. Adjust the posture, arms to support the knee, maintain balance, movement for 30 s.

Pose 2: wheeled variant

1. Lie flat on the ground, hands stretched back, forearms close to the ground, palms and fingers outstretched to support the ground to maintain balance, anyway, on both sides of the head

two。 Tighten the abdomen, use the strength of the whole body to lift the body slowly upward, adjust the posture, look at the ground, and stretch your hands slightly to the inside.

3. The thighs are parallel to the ground as far as possible, the calves are perpendicular to the ground, the soles of the feet stand on tiptoe slightly and the movement lasts for 30s.

Pose 3: handstand variant

1. Lie prone on the ground, elbows to support the ground, hands around the head, tighten the abdomen, breathe evenly

two。 Inhale, adjust your posture, use the strength of your head to support the ground, stretch your legs upward, bend your knees and cross your legs.

3. Keep the action for 30 seconds and repeat it for 5 times.

If you want to strengthen your thighs, basic training is indispensable, but if you want to really strengthen your muscles, these exercises must be necessary.

What is yoga?

The real meaning of yoga is to make people self-cultivation, exercise flexibility, improve physical quality, and then there may be weight loss and part of the role of anti-aging. Yoga, which originated in ancient India, is one of the six philosophical schools in ancient India, exploring the truth and method of "the unity of the Vatican and the self". What modern people call yoga is mainly a series of methods of self-cultivation and mental cultivation. Yoga is based on ancient Indian philosophy. For thousands of years, psychological, physical and spiritual precepts have become an important part of Indian culture. Yoga posture uses ancient and easy-to-master skills to improve people's physical, psychological, emotional and spiritual ability. it is a way of exercise to achieve the harmony of body, mind and spirit. including posture, breath, meditation, etc., in order to achieve the unity of body and mind.

What should a soldier do in yoga?

Asana effect

1. Expand the chest to breathe more deeply. two。 Reduce the fat around the hip. 3. Exercise your body's sense of balance and strengthen your attention. 4. Help to enhance the flexibility of the leg, eliminate leg swelling, spasm and other problems. 5. Stretch the leg muscles and shape the beautiful leg lines.

Matters needing attention

Hands should always be in a straight line parallel to the ground. During the practice, pay attention to the knee bend not less than 90 degrees, knee injuries need to seek the advice of a doctor or professional yoga instructor before practicing step by step.

1 basic standing posture, legs straight and close together, arms naturally hanging on the side of the body. Keep your eyes straight ahead and keep breathing evenly.

2 legs open about shoulder width, body and hips facing straight ahead. Raise your arms horizontally, open them to both sides in a straight line, palms down.

3 inhale, turn the left foot 90 degrees to the left, squat and lunge, make the left calf perpendicular to the ground, pay attention to the left knee not exceeding the left toe, and extend your arms infinitely to the left and right sides. Breathe naturally and hold for a few seconds. Keep your head still and keep your eyes looking straight ahead. You can also turn left, stare at your fingertips and strengthen neck exercises.

What
4 exhale, move the body to the right, straighten the left leg, show a "big" shape, and then return to the original position. Do the exercises on the other side.