Yoga squatting balance pose, yoga practice balance, what is the reason why the body always moves? What should I do?
- What is the reason why the body always moves when practicing balance in yoga? What should I do?
- Hip ministry is tight, thigh back side is stiff, how to exercise alleviate?
What is the reason why the body always moves when practicing balance in yoga? What should I do?
I have practiced yoga for a long time, and I have almost mastered many basic asanas, even in many details. However, in the process of practicing yoga, the body is always dangling to and fro, and it always takes a long time to settle down. Why? The answer is that your core strength is too bad. The so-called core strength is the muscles around the torso, mainly including abdominal muscles, hip muscles and so on. Therefore, strengthening the training of core strength can help the body to maintain stability.
1. Squatting one leg stretch variant
↑ yoga, wearing requires good breathability, do not wear jeans, leather and other clothing.
Main point of asana: stand in the mountain style. The right leg is placed behind the left leg, the buttocks sink, the left foot stands on tiptoe, and the body is squatting. Work hard on the waist and abdomen and stretch the right leg from under the left leg to the left until it is horizontal. Stretch your right hand down, clamp your upper arm, hold your left leg and ankle with your right hand, and stretch your left hand downward to hold the big toe of your right foot.
2. One-leg extension of side inclined plate
↑ if you have a large three-dimensional mirror at home, you can practice yoga in front of the mirror and look at your asana.
Main point of asana: lie on your side on the ground. The palm of the left hand is pressed to the ground, the left foot stands on the side, and the body is lifted up at the same time. Slide the left foot upward to the upper body level. Push your waist and abdomen and stretch your right leg upward until it is parallel to your left leg and your hips are fully open. Stretch your right hand upward and hold the heel of your right foot back.
3. One-leg Dog position
Whether ↑ yoga can achieve progressive results depends on how determined you are.
Main point of asana: stand in the mountain style. The upper body is bent downward, and the palms of both hands are pressed to the ground, shoulder-wide. The head sinks, the forehead is pressed to the ground, and the hands slide forward to move the right leg forward. With a strong waist and abdomen, the left leg stretches upward from the back of the body until it is parallel to the right leg and the hips are fully open.
The exercise of core strength can be done through yoga, which in turn will make the yoga movement more stable. Of course, the effect of special core strength training is better.
Interactive topic: how is your core strength?
In the practice of yoga balanced asana, the reason why the body is unstable and always shakes is actually very simple.
1. The core strength or supporting force is not enough
It is certain that when we encounter instability caused by lack of strength, we need to strengthen strength training, but the strengthening of strength requires peacetime accumulation and exercise, and there is a process. Before the strength is insufficient, you can reduce the difficulty or use assistance.
For example: warrior three, the following 👇 picture.
The Warrior three is a strength-based balanced pose. If you don't have enough strength in the pose and your body shakes, it will damage your ankles and knees. At this time, you can use accessories, or reduce the difficulty.
Yoga blocks and chairs. Lower 👇 diagram
Practicing against the wall is also a good choice.
Or reduce the difficulty. Lower 👇 diagram
Change your hands forward into your hands on your side
2. Concentration.
All yoga movements require concentration, especially balanced poses. Not paying attention in other movements, looking around and thinking, may not affect you to put on a stand, but the balanced pose is not good. The balanced pose must be calm and focused. So we often say that balanced poses can cultivate concentration.
The method we often use is to find the staring point and take a deep breath. Fix your eyes with your gaze and your heart with your breath.
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Whether it is a beginner or a beginner's new pose, at the beginning, balance is not as intuitive as strength or flexibility, or attracted by it, feeling that it is because of its own charm that it wants to challenge, it is more like a worker behind the scenes, not prominent in front of people, but in the back, indispensable.
Judge
- Main force judgment. A very simple way, when standing, lift one foot to see which leg can keep standing longer, generally speaking, it is the right foot, why, because most people are the right hand is the main hand, the right side is stronger than the left side, so the strong side is more stable.
- The direction of the soles of the feet. Or stand, try, soles outward 45 degrees and toes pointing forward, which is more stable, under normal circumstances, it must be pointing forward way, of course, it does not mean that 45 degrees must be unstable, but 45 degrees may have a lot to do with the shape of the legs, not discussed here.
- Feel it. Come on. In the way of pointing straight ahead, the arch of the foot must also be exerting force, and the strength of the soles of the feet is evenly distributed, which determines the stability of the foundation.
So we know, find the right position, the right force, will stand more stable.
Asana
In the previous basic judgment, there is probably a preliminary concept of how to find balance. Balanced poses are all over the pose, invisible and untouchable, but as soon as you practice, you can't do without it.At the beginning of practice, it is strength.
- Most of the time, you can't find the feeling of exertion on your leg. Try.The feeling of tightening your thighs and lifting your kneesIf the leg is weak, it won't last for a few seconds.
- The upper body is full of strength. Good-bye meat is the best feeling of arm strength.Tighten your hands and see if the good-bye meat is too small..
So find the feeling of physical strength and bring it to practice instead of doing it loosely.
Attention
Why is it also an exercise of consciousness? on the surface, it is just doing an action, but actually the brain follows the body and tries to give up using the brain to tell the body what to do.
But...If the line of sight is narrowed, you will have better concentration.However, it is not recommended to practice with eyes closed at the initial stage when you are not familiar with asanas, we are only talking about balance, such as soldier 3, finding a fixed point in your eyes after raising your legs.
Take myself as an example, when there is no strength in the legs, when a soldier raises his legs three times, he cannot start his legs from the bottom. After practicing for a period of time, he can feel nothing when he raises his legs.
When you have a certain strength, you can lift your legs normally, then go to find the foundation of the foundation mentioned above, and finally go to the fixation of the eyes, slowly, and be able to control every step.
Physical fatigue
Another reason for the wobble. After muscle activation, this benign wobble is normal, as long as it is within the range of control, and the solution is relatively simple, let the muscles rest, relax, and wait for recovery before practice.
Summary
The practice is gradual and orderly, and it is not done overnight. The accumulation of practice time is more important. Don't worry, wait patiently for the body's feedback. As long as there is no problem with the practice method, you don't have to worry too much. After a period of time, you can see the results.
For many yoga beginners, there is often a phenomenon of body trembling when practicing yoga. Yoga beginners usually have a lot of unsolvable phenomena when they practice yoga. Don't be too sensitive at this time. In fact, it's not a big problem. As long as you practice yoga first, do the following points carefully will effectively solve this phenomenon, let's talk about this knowledge point.
1. Raven variant
↑ warm-up time increases, about 10 minutes, stretch legs, turn joints, etc., each exercise, you have to practice triangular stretching and triangular side stretching, these two poses are good poses for strong body.
Main points of pose: squat position, hands as wide as shoulders, bend elbows, forearms and palms are attached to the ground, put the inside of the knees on the upper arms, stand on tiptoe, lean forward, lift your toes off the ground, lean forward further, press your head down, lift your buttocks up, and keep your whole body balanced by both hands.
2. One-leg wheeled
↑ uses more sitting and supine postures than standing postures, because standing poses require higher physical fitness, and of course, they are more effective in losing weight. When you feel trembling, don't force yourself to relax, or reduce the difficulty, depending on the comfort of your body.
Key points of asana: one-leg wheeled exercises can strengthen the back muscles, make the spine softer and strengthen the spinal nerves. Lie on your back, bend your knees and retract your legs, heel as close as possible to the buttocks, inhale, support the ground with small arms, ten fingers close to each other, the arms are triangular on the ground, lift the buttocks, back and head off the ground in turn. Point the left leg to the ground, bend the left knee, the thigh is perpendicular to the calf and the instep of the foot, and keep the right leg straight above the body.
3. Bow type
↑ can check to see if your exercise posture is correct, incorrect posture and body support may cause the center of gravity to be unstable and lead to shivering.
Main points of pose: lie prone, face down, chin on the ground, arms naturally on both sides of the body. Exhale and bend your knees. at the same time, stretch your arms backwards. Grab your toes with both hands and raise your head and neck. Keep your knees apart, lift them off the ground, pull your legs off the ground and drive your chest off the ground at the same time. Raise your knees as high as you can with your hands and tighten your body into an arch.
At the beginning, you can practice on the flat ground, and then slowly increase the height, otherwise all of a sudden in the high place, people's subconscious will have a kind of fear, so that the coordination of the body can not be controlled, leading to the constant movement of the body.
Hip ministry is tight, thigh back side is stiff, how to exercise alleviate?
You can consider learning dance, the effect of physical fitness exercise is particularly good, and you can also learn a specialty, that is, you can learn jazz dance, classical dance, Korean dance, hip-hop dance or pole dance, which are more suitable for beginners and are easy to get started. Xi'an dance offers these courses, specializing in zero basic training, teaching and teachers are very strong, and the substitute teacher is also very experienced. If you want to learn, you can learn it first.
Just replied to a similar question, put the original reply simply under copy
Next, I will focus on the stretching relief method of tight hips and stiff back thighs. Try to send only pictures, not words, to make it easy for everyone to understand.
Let's talk about the mitigation methods through strength training:
Ok briefly here for the time being, if you want to know more about hip stretching / relaxation, you can click my profile picture ➡️ to follow me ➡️ to see my previous article / answer, which is very clear. You can also privately trust me to get a stretch picture in high definition.
First of all, we must know that we must understand the function of our muscles, whether we are taut or not, and more importantly, how to correct this problem. every time we are on the treadmill, many people have tension in our thighs. in fact, there is something wrong with the posterior tendon of the leg, and we know that the posterior tendon of the leg has three functions.
The first is to bend the knee, the second is to stretch the ankle, and the third is to tilt the pelvis back, so when we sit down and think about why this causes tension, we should think about when we will bend the knee, or tilt the pelvis backwards. In fact, we don't do this very often, so what on earth causes the posterior tendon to become tense?
So then I'll show you how to stretch the back of the thigh.
First, let the pelvis lean forward.
How do we tilt our pelvis forward instead of backward? In fact, it is not difficult. First of all, when we sit down, we have to straighten our feet and tilt our pelvis forward. This is enough for people who have taut tendons behind their legs, and their bodies do not need to go down. Some people will think that bending the body down and touching their toes with the palms of their hands can fully stretch. In fact, this is not necessary, and this kind of help is not as helpful as pelvic forward tilting.
Because when we bend down and touch our toes with the palms of our hands, this does not address the reason why we are tight. In fact, it is because we do not develop a good sitting posture that leads to the backward tilt of the pelvis. So we must first learn to lean forward in the pelvis, and then aim at the other two things.
Second, move in the opposite direction.
In fact, there are more ways to help the back of the thigh stretch, and here I'm going to share with you some tips. First of all, I want to tell you that you have to know what muscles do, and here I'll give you an analogy. just like we know that biceps can rotate the arms and flexion the elbows and shoulders.
So if you want to stretch your biceps, you have to do all three functions in reverse, so all we have to do is rotate the arm forward and extend the arm to the back of the body so that the shoulder can be stretched. At this time, if you have something else in your hand, you can fully stretch your biceps.
So I believe that after reading this article, you must have learned how to produce our posterior leg tendon, as long as you start to use the forward tilting of the pelvis, you can begin to see the change, if you think this trick is very helpful to you, you might as well open yourself to make good use of this method to make your back thigh stretch successfully.
Finally, I hope this method can effectively help you stretch your thighs. This trick is still very useful.