The difference between the yoga peak pose and the lower dog pose, what is the most common mistake in the yoga Japanese pose?
- What is the most common mistake in yoga Japanese worship?
- What is the difference between girls and boys doing yoga?
What is the most common mistake in yoga Japanese worship?
Sun worship classic error correction, 8 out of 10 people will practice mistakes, and one will not!
The most common misunderstanding of sun worship is that yoga old birds will ignore the small! Most yoga beginners will choose the sun worship yoga sequence to practice, but in the process of practice, most people will more or less make some small mistakes. This will not only fail to achieve the effect of practice, but also cause secondary damage to the body. So today we come in to share the three most error-prone movements in sun worship to keep these misunderstandings away from our yoga life. Misunderstanding decomposition one, standing forward flexion
Keep the body standing and remember that when we bend forward, we take the hip as the break point. And most people will mistakenly take the lumbar vertebrae as the turning point, which will put a lot of pressure on our spine. If you find a problem, come with us to correct it. Take the pelvis as the break point to maintain an extension of the lumbar vertebrae. Then the body slowly moves forward and down. Beginners can place their hands in a forward position just below their shoulders. If you are more skilled, you can put your hands on both sides of your feet to support your body. Let's focus forward, not like backward. Many girls hope that yoga can help improve the shape of their legs, but the wrong way will not help you, it will make you worse than before. We can see, ah, when we stand and bend forward, our calves rotate inward and our calves turn outward, which is wrong. At this time, we can use our yoga brick and put it in the position between our heels. There are two ways, one is horizontal, the other is vertical. Then rotate our calves outward and let our calves retract inward. Feel that our palms have a downward grip, so that we can improve the shape of our legs. This article is specially prepared for die-hard fans in need. I hope you can come and see it and leave a message for me. If you want any other parts of the tutorial can also give me comments and comments, I will satisfy you. After reading it, I think it's pretty good. Remember to forward the collection for me so that more people can see it.
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First of all, let's talk about the yoga sun worship:
Twelve forms of Sun worship:Prayer-back-flexion-equestrian-ramp-octagonal landing-snake stretch-summit-horseback-forward flexion-hip spread-prayer, you can see that this is a set of circular movements, that is, 12 positions to salute the sun.
It is said that these are twelve postures created by ancient India to be grateful to the sun for its light and energy.
Prayer form:Stand with your waist straight, your feet together, your hands together on your chest, and your thumbs against your sternum. Keep breathing 3 times.
Leaning back:Inhale, raise your arms straight, exhale and stretch your upper body back to keep breathing twice.
Forward flexion:Inhale, straighten the upper body, exhale, arms drive the body forward and downward, while keeping the back straight, hands on both sides of the feet, face close to the calves. Keep breathing 3 times.
Horseback riding:Inhale, lift up your upper body, bend your knees slightly, step out with your right foot straight back, land all below your right knee, keep your left calf perpendicular to the ground, exhale, sink your crotch and touch the ground on your side with your hands as far as possible. Keep breathing twice.
Inclined plate type:Inhale, lean forward, put your hands on both sides of your left foot, exhale, step back with your right foot, tighten your buttocks, your crotch sinks slightly, and your body looks like an inclined plate. Keep breathing twice.
Eight-body landing style:Exhale, bend your elbows, and keep your knees, chest and chin on the ground. At this point, the legs are completely glued to the ground below the knees. Keep breathing 3 times.
Snake stretching:Inhale, straighten your legs, slide your upper body forward along the ground, until your crotch touches the ground, stretch your head upward, let your upper body lean back, look at the ceiling, and be careful not to shrug your shoulders. Keep breathing twice.
Peak style:Inhale, press the soles of your feet to the ground, lift your arms, keep your hands and feet still, straighten your knees, press your shoulders down, and follow your forehead and feet as far as possible. The body is inverted V-shaped. Keep breathing 3 times.
And then do the prayer in turn.
Common mistakes in sun worship:
Inclined plate type:If the inclined plate is unstable, your wrists and lumbar vertebrae will be under too much pressure. The core needs to be activated to stabilize the shoulder blades. When the inclined plate is stable, the practice will become simpler, lighter and more dynamic.
Solution:The shoulder is directly above the wrist. Keep your feet back about 10 centimeters, with your hands in front of your shoulders. Press the ground from the heel of the fingers, spread the shoulder blades and keep the shoulders away from the ears. Feel the arm and upper back exerted equally. To start the core, pull the front ribs and sternum slightly away from the ground. This small action can activate the core of the abdomen. At the same time, roll the coccyx slightly and pull the hip bone away from the base of the thigh.
Sun worship is a common warm-up exercise in asana yoga, and it is important to practice the correct posture in order to prevent injury. Here are five common sun worship mistakes and how to correct them.
Yamashiro
Yamasana is the foundation of all standing postures. You need to find the right posture here so that you can get into other positions very well.
My common mistakes in alpine posture include falling back into the heel and locking the knee. I also noticed that the students bent their shoulders forward and relaxed their hands in front of their legs. The abdominal muscles relax, the chest collapses, and the head moves too far forward.
Adjustment methodStand up straight with your feet together and step firmly on them. Don't lock your knees and don't let your weight go back to your heels. Keep your chest out and your stomach in. Keep your arms in line with your hips and shoulders.
Yamashi hands up
When you raise your arms above your head, it's easy to shrug your shoulders and lose the good state you established in the mountain style. You can easily fall back to your heel, protrude your front ribs forward, and lean your head back too far to see your abdomen.
Adjustment methodKeep your abs tight and make sure the top of your shoulders is relaxed and your weight is even on the arch of your foot.
Low bow step
Lunges are common in yoga, and the correct lunges are essential to ensure the safety of the knees.
One of the most common mistakes I see in lunges is to move the front knee forward more than the toes. With the passage of time, this will put too much pressure on the knee joint, causing serious injury. I also see some people bend the back knee instead of keeping it good and straight. You can easily raise your head too high and shrug your shoulders instead of keeping your neck long and your eyes staring ahead.
Adjustment methodWhen you rush forward, be sure to go far enough or go forward so that your knees are directly above your ankles. Straighten the hind legs and lengthen the hip flexors and quadriceps. Relax your shoulders, tighten your abdomen, and press your front feet hard.
Inclined plate type
The slanting pose is the main pose in all yoga practices. it helps you build the core strength you need for your arms and various poses. I find that most students raise their hips too high or, more commonly, too low in this pose. The practitioner's shoulders will also collapse and his head will deviate from the center of the body in a straight line.
Adjustment method:Make sure you find a straight line of energy from the head to the heel. Imagine that you can balance a teacup in your lower back. Move your legs firmly and keep your abdominal muscles active. Keep your shoulders away from your ears and press them on your hands.
Lower dog style
The most common mistake I saw in the lower dog position was that the students raised their heads and did not relax. I also saw people open their ribs. Students with strained hamstrings tend to move forward too far from their hands or rotate on their lower back.
Adjustment methodIf your hamstrings are very tight, bend your knees. Make sure your head is relaxed and look at your legs or belly button. Keep your core strength strong and your hands clenched. Try not to lock the elbow, but keep the upper arm rotating outward. If you can keep your torso long enough, stretch your legs fully.
Sun worship is one of my favorite ways to start the day and practice. If you want to practice yoga for the rest of your life, correct your posture as you complete these steps. Namaste!
Sun worship is a series of asanas, and each person is prone to make different mistakes according to the degree of practice. Many people make dogs easy to press the shoulder, but also easy to ignore the use of core strength, so that the body weight is concentrated in the wrist, the wrist is easy to be injured. Upper dogs tend to shrug their shoulders and forget to push the chest, forget to start the thigh strength, and the lumbar vertebrae are prone to injury. Four-post support many people's elbows will open to both sides, in fact, the right thing to do is to hold the chest and elbows back.
What is the difference between girls and boys doing yoga?
Girls are good at stretching and flexible yoga, while boys are good at strength yoga, which has something to do with their inherent conditions.
Boys are very encouraged to practice yoga, especially as yoga instructors. First, it can attract female students to practice yoga, but also can make up for the lack of strength of female students, and urge female students to practice strength-based yoga. And boys Dora stretch can also achieve the goal of balancing the body.
Basically there is no difference, everyone's starting point is different, the comparison between men and women, most of the beginning is that men are not as soft as women, but in the end, women are not as good as men in terms of strength.
The focus of men and women is different, men prefer the strength type, women prefer the stretching type.
However, there is no distinction between men and women on the yoga mat, only suitable or not suitable. Experienced practitioners are naturally not suitable for thick cushions, and beginners are naturally not suitable for thin cushions. Specifically, you can go to IKU's house to have a look, and everyone can find a cushion that is most suitable for their own use.
In fact, girls do yoga and boys do yoga is not very different, practicing yoga is the basic asana, in fact, there is no great difference between men and women. Everyone knows about female yoga, but many people have not heard of male yoga, and the unfamiliar index is also very high. see how it helps you become more elegant and healthier step by step.
Many people know that yoga can stretch the ligaments of your back, and you must be very curious about its other effects. In fact, yoga regardless of men and women, if you exercise, you can constantly change your body step by step.
Many people still think conservatively that yoga is only suitable for girls to practice, and boys can only get rid of fat and physical exertion through hard work. Now yoga has been accurately divided into men and women, so we no longer have to feel shy about yoga asana, now it is targeted learning.
Scorpion type
To test everyone's strength, this action can not be easily completed. Two arms straight, close to their ears, supporting the whole body handstand, lumbar vertebrae straight so that they do not shake, two legs slowly open in the air, to their own body maximum.
Phantom chair type
Handstands may make the brain congested, causing the body to lose its ability to control its balance. Keep your arms straight on the ground, never bend your arms, keep your buttocks balanced in the air, bend your legs in the air, and keep your thighs close to your calves as much as possible.
After practicing men's yoga, you must always record the process of your weight changes, so that you can see your every change, and it is more meaningful.
Wheel type
It is very suitable for those who are not soft enough to stretch the ligaments, which may be painful. The legs are slightly apart, the knees are bent and the body is tilted back, then the arms are stretched out over the top of the head and supported on the ground, and after fixing the position of the body, the heels are raised.
I hope you can be masculine after practicing yoga, and your body will be full of men's temptation from a distance, which is definitely a fatal blow for girls.
Today's topic: men's yoga, so that fat has no way to go.
In fact, there is no difference, I think, but boys may be more after the strength of the asana, while girls may be more concerned about stretching, generally speaking, it is about the same. As long as you love yoga, it's no different.
Handstand is recognized as an action that can relax our body, which can fully nourish our body organs and keep our body functions alive, put our head on the ground and support the ground with both hands. The legs should be up and down in the air, grasp the lower leg with your hands, and straighten your legs. Pay attention to the protection of the cervical vertebra.
Standing on one leg and bending forward, this is also a kind of handstand, right? Simple movements can stimulate the body a lot of vitality, so that the body is always in a slow state of vitality, after standing on the ground, the body should begin to bend forward, starting from the buttocks until the hands can touch the ground, and then raise the rear leg of the body. straighten in the air and keep your back straight.
That's what yoga masters do, right? Even a simple lower dog can do this, which is mainly to stretch the legs at the back of the thighs, lie down on the ground, tilt the buttocks up, put your buttocks at the highest point, put your hands on the ground, straighten your legs, and then put your legs on your back and neck, which should be straight and not bent.
What is the best way to relax? It must be the action of handstand. The nourishment of blood can make the body relaxed and get different vitality. First, put the head on the ground, hands on the front of the body to support the ground, after the legs leave the ground, first close together in the air, after maintaining the balance of the body, you can lower the legs so that the soles of the feet are opposite each other, and do a close movement.
In the face of the chaos of life, you must not follow the chaos. Only by controlling the rhythm of life can you live a different self. Only in this way can you be the master of life, and only in this way can you live your life. Instead of being driven forward by life, don't forget to make yourself better and better at any time.