Introduce Iyengar yoga, how can heroes sit and practice without hurting their knees?
- How can heroes sit and practice without hurting their knees?
- Which is a good Iyengar yoga training institution?
How can heroes sit and practice without hurting their knees?
In the process of yoga practice, whether it is a simple pose or a difficult pose, you should follow your own physical conditions, practice within the scope of your ability, or reduce the difficulty or use auxiliary asanas. "No greed, no limits, no more challenges." Do not forget the original ideals and aspirations, step by step.
Normal practice of hero sitting will not hurt the knee, and it is good for the knee joint.
The effect of hero sitting in the Light of Yoga is very clear: hero sitting can cure knee joint rheumatism and gout. It is also good for flat feet, because the ankles and feet are stretched, so it helps to form the correct arch. But this requires long-term practice, for several months in a row, and a few minutes of practice every day to be effective. People with painful heels or people with heel spurs will also relieve the pain through practice. At the same time, just after eating, you can also practice hero sitting, which can relieve stomach distension.
How should the hero sit practice?
1. Get ready to kneel, keep your knees together, keep your feet apart, press the back of your feet, and try to extend your 5 toes to the ground in 5 directions, especially your little toes.
2. Start pulling the calf belly muscles outward from below the knee fossa with both hands.
3. Sit your hips in the middle of your legs, press your ischial bones to the ground, do not bow your back, do not shrug your shoulders, and extend your spine upward.
This is the complete hero sitting practice step. For those with good flexibility, you can continue to go down into the lying hero style, below the 👇 diagram
Of course, for some people who are not very flexible or have sore feet, they can also practice with aids.
1, the bottom of the buttocks pad, which is the most common auxiliary method.
3. Pad the towel under the instep.
The thickness of the bricks under the buttocks and the thickness of the towels should be adjusted according to their own physical conditions, so that they can maintain the posture comfortably and stably, and there is no pressure on the knee joints.
These three methods are the most commonly used methods in our practice. Today, when I was writing this article, I looked through the book "the Light of Yoga" and found that there was a simple version of Hero. Master Iyengar gives a step-by-step practice of sitting heroes in his book. I'll share it. You can try it next time you practice.
Lower 👇 diagram
If you find it difficult to practice hero sitting, you can practice it step by step in the following ways:
- Put one foot on the other and put the hip on it (figure 85)
- Gradually move your toes (figures 86, 87)
- Until the feet are separated and the hero sits (figure 88)
All exercises need to be done step by step, and injuries are most likely to occur when your body can't do it, but your heart wants to do it and takes action to force your body to do it.
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Which is a good Iyengar yoga training institution?
There are many Iyengar yoga training institutions. Here are the recommendations of some Iyengar yoga training institutions:
1. Ana Yoga College: this institution is one of the early training institutions to introduce Iyengar yoga system in China, and the teaching team is experienced.
two。 Yoga Art Society: this organization has a team of first-class teachers at home and abroad, paying attention to the inheritance and practice of Iyengar yoga ideas.
3. Music and Dance Yoga College: this institution focuses on comprehensive yoga training. Iyengar Yoga is one of the important courses with high teaching quality.
4. Yoga Road: the organization provides online Iyengar yoga training, convenient and flexible, focusing on individual learning needs.
Choosing the Iyengar yoga training institution suitable for you can make a comprehensive consideration according to your own time, place and economic conditions, while paying attention to the teaching content of the institution and the level of the teaching staff.
Iyengar Yoga training Institute is a well-known yoga training institution, providing first-class training courses and teachers. However, choosing the best Iyengar yoga training institution for you depends on your personal needs and preferences. It is recommended that you evaluate and choose the most suitable Iyengar yoga training institution for you through the following aspects:
1. Course content: check the syllabus of the training institution to make sure that the course content they offer matches your learning needs.
two。 Teachers: understand the mentors' background and qualifications of training institutions, and ensure that they have rich teaching experience and professional knowledge.
3. Learning style: consider your learning preferences and choose the appropriate learning style, such as offline courses or online courses.
4. Word-of-mouth and evaluation: consult the students' evaluation and word-of-mouth to understand the training quality of the training institutions and the satisfaction of the students.
5. Price and location: considering your budget and transportation convenience, choose a training institution with a suitable price and convenient location.
To sum up, Iyengar yoga training institution is a good choice, but the most suitable organization for you depends on the above factors and other personal needs. Therefore, it is recommended that you carefully study and compare different training institutions and choose the one that best meets your needs.