The reverse corner of yoga stretches, what is the difference between "positive position" and "ascending position" of yoga?
- What is the difference between "right position" and "sequence" of yoga?
- How does ps stretch his legs naturally?
- How can yoga stretch bands be used to better practice yoga?
What is the difference between "right position" and "sequence" of yoga?
The "positive position" in yoga asana is a very important concept. Yoga teachers will give a lot of important passwords to guide practitioners on how to stand, position their hips, or move their shoulders to achieve the right position. These positive positions are very important for both beginners and senior practitioners-not only to avoid injuries, but also to deepen the difficulty of practice and the experience of yoga.
Therefore, the practitioner needs to know where every part of the body, every muscle, and every bone should be placed, how to adjust it, and how to make it right. Such as: pelvic tilt, elbow and knee hyperextension, excessive tilt of the neck, protrusion of ribs and so on.
To practice asana, you should have some common sense-the muscles should be adjusted to the bone, the organs to the connecting tissue, the inside of the body to the outside of the body, the back of the body to the front of the body, and the organs.
In yoga, we often hear about "right position" and "proper position". What on earth is right position and proper position?
"upright" means that it is upright and upright, not biased or crooked, just like a chair, if it is not upright, it cannot sit, and if the table is not straight, it cannot put things, and it cannot play its due role.
And people are the same. We are born with a healthy skeletal framework. We are taught from an early age that we should sit and stand, and soldiers should stand. This "phase" is what we want to say, and the correct position is the correct use of the body. In yoga, standing in the mountain posture is the practice of upright position, mainly adjusting the correct position of the feet, pelvis, spine and head, in order to help us reduce physical injury. To keep the bones and muscles healthy. Such as life, high and low shoulders, pelvis forward tilt, eight feet are not the order of the body, long-term poor posture will lead to a variety of health problems!
"Shun" has the meaning of being smooth, coherent, conforming to the trend and natural. If "positive" is the state of stillness, then "Shun" belongs to the state of dynamic, flow and activity. In yoga asana practice, it is dynamic. It is the natural state of coherence between muscles, transmission of strength, balance and unity in the positive position.
Therefore, we need to understand the real meaning of being in a position, and we need to cooperate with breathing and stay focused in practice, so that we can balance our practice, movement and stillness, strength and softness, and the balance of our body and mind.
Hello! I'm glad it's up to me to answer your question: what's the difference between "right position" and "sequence" of yoga?
In the yoga class, I heard the teacher say the right position, and some teachers said the order. In fact, there are similarities and differences between the two words.
Upright position has a standard and correct meaning, which means that the asana of yoga should be in the correct direction of activity. According to the basic distance of biomechanics, the joint movement of the human body needs to follow a fixed approach when the human body moves completely effectively. That is, the activity plane (various planes of the body), the determination of orientation (the direction of the body) and the movement of joints.
To be in a position means to adapt and follow. That is to say, practitioners should obey their own bodies in the process of practicing yoga. Every muscle, bone and organ of the human body has its own specific position. In the process of practicing yoga, we should follow their natural laws and do not let them be misplaced in order to complete a certain asana. For example, we often appear pelvic anteversion, elbow or knee joint hyperextension, rib valgus and so on. We cannot allow another part of the body to be compensated in order to complete one pose.
From the perspective of professional training, professional coaches should put the right position first, while practitioners should put the order first.
Let's give an example:
[lower Dog]
The lower dog pose is one of the basic poses of yoga, which is practiced in almost every yoga class, but is your lower dog pose correct?
An accurate, upright lower dog position should be the sitting bone pointing upward toward the sky, the back being extended, the spine in a neutral position, the shoulders sinking away from the ears, and the hands and feet pressed evenly. The whole body presents a beautiful inverted V shape. This is the correct position of yoga teaching.
But what problems do many people have in the process of practice?
1. Arch back and shrug shoulders, can not find the feeling of sitting bone upward
2. Hands can not use strength, will slide forward, or wrist joint abnormal weight-bearing, wrist pain
3. the back of the leg is so stiff that there is no way to step on the heel.
In this action, the most important thing is to keep the spine in a neutral position, keep it extended and lift the ischial bone. At this time, you need to tighten your abdomen and let your shoulders relax and sink. The strength is not on the shoulders. The strength should be evenly distributed on the hands, push the ground by hand, and let the strength go up along the arms. Only in this way can you protect your wrists. Hands are not menstruation, slide forward, it must be because there is no shoulder pressure, but chest pressure, so that your spine can not be maintained to extend, the weight of the body will go down.
If the back of the leg is so stiff that there is no way to step down, what should I do? Positive yoga teaching is to step on the heel, but everyone's physical condition is different, flexibility is also different, at this time you can choose to walk half the distance between the soles of your feet, maybe you can step on your feet. If not, you can choose to slightly bend your knees, as long as you make sure your back is extended. You can use other asana exercises to enhance your flexibility, and one day you can easily step on your heel. Never let your body get hurt in order to complete this action. This is the so-called order.
Yoga says that the right position and the right position are all for the sake of our health. We must pay attention to the practice of yoga, do not let the body be artificially hurt!
How does ps stretch his legs naturally?
To stretch your legs in a more natural way, try the following:
1. Static stretching: sit or stand up straight, straighten one leg straight forward, as close to the ground as possible. Hold this position for 20-30 seconds, then relax. Repeat 3-5 times, changing legs each time. Gradually increase the range of stretching, but avoid overstretching or feeling pain.
two。 Dynamic stretching: stand up straight, lift one leg forward, grasp the ankle or calf with your hand, and then gently pull up as close to the hip as possible. Hold this position for 2-3 seconds and then slowly put it down, repeat 10-15 times, and then change your legs.
3. Squat: stand straight, legs as wide as shoulders, knees slightly bent. Squat slowly so that your hips and thighs are as close to the ground as possible, and then slowly stand up. Repeat this action 10-15 times.
4. Yoga pose: try some yoga poses, such as triangle pose, inverted triangle pose, horse step forward, etc., these poses can effectively stretch the leg muscles and promote blood circulation.
5. Flexibility training: take flexibility training, such as dance or yoga classes, which can help improve muscle flexibility and extension.
It is important to continue these stretches and do some mild and moderate exercise every day in order to effectively stretch the leg muscles and improve flexibility. In addition, take full rest and avoid excessive exercise or fatigue to ensure that the body is fully recovered and repaired. Remember, it takes time and patience to stretch your legs.
How can yoga stretch bands be used to better practice yoga?
I wrote an article about the extension belt not long ago, and I would like to talk about it again.
The stretch belt is also a very practical aid in yoga practice. The stretch band in yoga is different from the stretch band. The yoga stretch belt is inelastic.
Before introducing the use of the extension belt, let's say a few words. Before the physical condition reaches the completion of a pose, the use of aids can help to enter the pose more safely and deeply. Using assistance only means you are more responsible for your body.
1. Lengthen the limbs and shorten the distance.
For example, in sitting and standing forward flexion, the hands can not reach the feet. An extension belt can be used to shorten the distance from hand to foot to avoid pulling the waist and causing waist compensation.
Another example: standing hands and grabbing feet.
With the help of yoga stretching belt. Shorten the distance from hand to foot to help straighten the position.
Another example: lie on your back and stretch your legs. Below the 👇 diagram.
2. Help activate muscle strength and improve body perception.
For example: phantom chair, lower 👇 diagram
Yoga stretch band helps tighten the outer and front muscles of the leg and find awareness on the outside and front of the leg
3. Bind and fix the body.
This effect is most often used in the arm support asana.
Wheeled, lower 👇 diagram
Keep the distance between the hands to prevent the big arms from curling outward.
Elbow handstand, lower 👇 diagram
It's also to fix the distance between the arms. Help activate the arm muscle strength and stabilize the ribs and shoulders.
3. Create a set of confrontational abilities to help the body stabilize and increase the body's awareness.
Lower 👇 diagram, ship type
The soles of the feet push the stretch belt forward, and the back muscles push the production back. Form a group of antagonists. While helping to stabilize the body. Help the back muscles.
4. Use yoga stretch straps to open your shoulders.
Lower 👇 diagram
- Hold both ends of the stretch band with both hands, and the distance is adjusted according to your own situation.
- Inhale and lift it up above your head. Exhale and drop your hands behind your body.
- It can not only open the shoulder, but also relieve the fatigue of the shoulder and neck.
Finally, the use of accessories can be used flexibly according to their own situation.
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Thank you for your curiosity about yoga. I hope my answer today will give you something.
The stretch band, also known as a yoga rope, is inelastic and has many uses, such as:
First, as an extension of the arm or foot
There are poses that require you to grasp the soles and toes with your hands (such as back forward stretch, one-leg standing stretch, dance king, etc.), but your body is not flexible enough at this time, the role of the stretch belt will be highlighted.
Some poses require two hands to hold each other (such as beef noodles), and you can open your shoulders with an extension strap.
Second, binding
In yoga, the placement of body parts is required by distance. In order to ensure that the arms and legs are not too separated in some poses (such as handstand and camel), stretch bands can be used at this time.
More yoga belt functions, waiting for you to explore yo ~
I am the editor-in-chief of @ yoga keywords. I hope my answer will give you something. Namaste~ 🙏
How can yoga stretch bands be used to better practice yoga?
How to practice yoga in order to lose weight and save effort? Yoga stretching brings you help!
Think that when we first started practicing yoga, we knew full well that we could improve our temperament, but we still worry about movements that are difficult to maintain. If you can't fix it, what if it's not standard?
Is there a movement that is both easy to do and easy to do?
You can even adjust it.
Don't say, there is.
As long as you use a yoga stretch belt, whether the shoulders, waist, legs are not flexible enough, or the body can not maintain a movement for a long time, you can easily resolve these embarrassments and achieve the effect of labor-saving and thin legs.
Just like this, ↓.
Specific how to use yoga stretch belt, first learn from these 5 yoga postures!
1. Dance King style
↑ tied one end of the yoga stretch belt to his left foot. The left leg bends backward and upward to form a right angle of 90 degrees, with the toes facing up. Grab the other end of the stretch belt with both hands and let the waist stretch naturally, forming a smooth curve with the legs. Keep your right leg upright.
The yoga stretch belt moves the pressure on the legs to the hands, allowing the belt to balance the stress points of the whole body. It expands the chest, enhances the flexibility of the whole body, enhances the sense of balance, and brings a strong effect of thin legs.
2. Standing leg side lift
↑ tied one end of the yoga stretch belt to the foot of his right foot and held the other end in his right hand. Stand with your feet as wide as your shoulders, lift your left foot on the side, try to keep the horizontal line as straight as possible, and hold the other end of the stretch belt in your right hand. The left leg stands upright and the left arm can be supported at the waist.
The yoga stretch band greatly reduces the force required for the legs. It enhances the balance effect of the whole body, reduces the excess muscles in the waist, and also brings a strong effect of thin legs. Let the whole body reflect the temperament of grace and calmness.
3. Standing and grasping big toes
The only difference between ↑ and standing leg side lifting is that the leg stretches in a different direction. Tie the stretch belt to one foot and stand. Lift your legs forward until they are at right angles. Stretch the lines with the stretch belt in your hand and keep your back straight with the other leg. Hands on your hips.
The yoga stretch belt makes it very convenient to lift the legs. Blood flows back to the liver and kidneys, promoting the metabolism within the body. Thin legs and self-cultivation, full effect. It's also easy to bring a good mood.
4. Supine leg lifting
↑ tied one end of the stretch belt to the right foot. Lie on your back with your feet together. Slowly lift the right foot and keep it straight until it is at a right angle to the upper body. Pull the other end of the stretch band with your right hand. Keep your left leg as straight as possible.
The stretch band reduces the force used in the legs and achieves a small lazy effect. Train the muscles of the waist and promote the burning of fat in the waist. It has a strong effect of thin and straight legs. It can be good for spinal health and promote sleep. Optimizing the digestive system of the abdomen is a useful posture for people with gastrointestinal problems.
5. Sit and stand forward flexion
↑ sat with his legs together and sat down close to the ground with his back straight. Tie the stretch strap to your feet and hold the other end with both hands. The back is forward until it is in a 60-degree inclined state. Hold the stretch belt with both hands to keep the posture fixed.
The stretch belt minimizes the exertion of the whole body. It is beneficial to the thinning and straightening effect of the legs. Promotes the burning of excess abdominal fat. Stretch the back and shoulders to achieve the shaping effect of the whole body. It is beneficial to the correction of respiratory system and digestive system.
The auxiliary equipment with such lazy and thin legs is simply a great artifact to relieve the pressure of yoga practice. Start with a small tape and enjoy a relaxing and free yoga practice!