Yoga Ujayi breath effect, yoga beginners, how to choose a school that suits you?
- Yoga beginners, how to choose a school that suits you?
- When beginners practice yoga, how should they practice breathing?
Yoga beginners, how to choose a school that suits you?
The best school chosen by beginners is Iyengar's yoga method, but now, because of the contribution of Master Iyengar, many schools pay attention to detail and their own safe practice methods. The most important thing is that no matter what school it is, your teacher determines whether you can benefit from the right practice, so choosing a professional teacher is safe and rewarding.
I know very little about yoga, which is just a layman. Yoga from a personal point of view only practices the flexibility, stretching, flexing and stretching of the body muscles and veins to enhance one's physical fitness. In this process, you can practice the individual's patience, calmness, and reduce stress and irritability in life.
This concept of storage, there is basically no school, because do not understand, do not know. I just want to have some time and space after dinner to relax my body and mind as a whole, that's all.
I am now a yoga teacher, I am happy to answer your question, now the schools of study are Iyengar, Yin Yoga. For the beginning of yoga is hatha yoga, that is, the most basic yoga, all schools of yoga are evolved from hatha. Let's start with Iyengar, who belongs to the positive position of all yoga and pays great attention to the initiation of each muscle. But for those who have just started practicing Iyengar, it is best to overdo hatha yoga if they have not practiced yoga before. Otherwise, if you don't warm up, you'd better do the right thing. On the other hand, Yin Yoga stays for a long time, and more feeling is on the deep stretching. No matter what kind of yoga we practice, whether it's strength or stretch, we need to focus on our bodies. Put it on your breath.
I am Xiaoying, a Chinese yogi. Thank you for inviting me.
You have to practice hatha yoga first! What is hatha yoga? Let me make an analogy. A string of Buddha beads is made up of a series of beads. So, one of the individual poses of hatha yoga is beads. The original intention is that you have to practice one pose at a time. Only one individual pose is superbly practiced by you and mastered the details. So that you can control series and flow. The baby climbs and then walks and runs. Yoga: slow is fast, fast is slow. Personally, I think this is the case with everything.
People who are new to yoga often have weak core muscle strength, elastic potential energy, awareness, control, balance and breathing ability. choosing a school and path that suits them is the key to harvest.
The most accessible genre for beginners is hatha yoga. I have practiced yoga myself for 20 years, and I started with hatha yoga at the beginning. He has taught yoga for more than ten years, and the course for beginners is mainly hatha yoga.
This is because the introduction of hatha yoga is relatively low and is very friendly to beginners! The Hata system focuses on helping beginners find the connection between consciousness, breath and body through basic asanas.
First, what is Hatha, and why did you start from Hatha?
Many people don't understand what hatha yoga means and how it differs from other schools.
I do not intend to talk at length about the origin and development of yoga, but to sum it up in a few concise sentences.
Yoga is essentially a kind of self-control and inward practice of the mind, which requires a very high concentration of consciousness, and it is not easy to achieve the state of yoga samadhi.
In order to help better control consciousness and breathing, many asanas have been created for practitioners to use. With the help of various poses to help the brain quiet and guide the mind to concentrate inward, it can greatly reduce the threshold difficulty of the yoga realm.
This kind of practice with the help of asana practice to be aware of breath and consciousness in order to achieve mind control and mind control is hatha yoga.
Hatha Yoga is a huge school, which you call a variety of schools, such as flow Yoga, Yin Yoga, Ashtanga Yoga, Power Yoga, Chiropractor Yoga, Air Yoga, shoulder and neck Yoga, etc., are actually derivatives and branches of Hatha Yoga.
Second, the corresponding and even older school of hatha yoga is King Yoga.
This one is rarely focused on asana, purely to adjust breath and practice heart control.
I studied in North India for nearly a year, and the first few months I was taught by my teacher was Wang Yoga, who also practiced singing, meditation and asana.
To be honest, this kind of yoga practice without the help of asanas can only be carried out in a rich spiritual environment and atmosphere like India.
I personally feel that I don't have the help and guidance of asanas, not to mention being able to form a bundle of energy in the body at will, and I'm not even aware of the flow of energy inside the body.
Therefore, it makes sense that hatha yoga and its derivative schools are popular all over the world. If a beginner wants to touch the threshold of yoga, there is really no better choice except Hata.
Of course, if you are firm, undisturbed and undisturbed, you can also try to get started from King Yoga, Karma Yoga and so on.
However, under the light of hatha yoga, fewer and fewer people practice these minority ancient schools, and it is very difficult to meet a good teacher.
Third, which one should be chosen in hatha yoga?
I suggest classical hatha or basic hatha, the names of courses such as shoulder and neck yoga, hip opening yoga, balance yoga, spinal care yoga and so on can be chosen, because they are all gimmicks of hatha yoga.
Don't underestimate the basic yoga class, which requires physical and mental balance, physical flexibility, breathing coordination, conscious control and core strength, but it looks simple, but it is very difficult to achieve.
Many of my students, even if they have practiced for quite a long time, do the basic asana, there will still be a lot of stretching details are not in place, the force compensation, the gaze point is unstable, the body can not stop shaking, so the basic practice is enough for beginners to become a high mountain.
After climbing this mountain, with a certain foundation, you can master your mind and some asanas, and then go to see the schools of air yoga, Ashtanga yoga, flow yoga and yin yoga.
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When beginners practice yoga, how should they practice breathing?
Breathing in yoga is very important. We often say that breathing is the soul of yoga.
The first part: breathing and breath control are two different concepts.
- First of all, we need to emphasize one point. The breath mentioned below is our usual sense of breathing, not the breath control method in yoga.
- Breathing and breath control are not the same concept. The breath control method comes after the asana in the eight branches of yoga. In other words, you can practice breath control only after you have mastered the yoga asana. Breathing can be practiced at any time and needs attention, including yoga beginners.
The second part: a brief introduction to breathing in yoga.
1. If there is no special instructions, yoga breathing has been using the nose to inhale and exhale
- In addition to what we often say, breathing through the nose can adjust the temperature of the gas and filter out impurities in the air, it is also related to the energy theory of yoga.
- Yoga has seven chakras and three pulses. The starting point of the left and right veins is the left and right nostrils. Nasal inhalation and exhalation can enhance the energy circulation of the left and right chakras.
2. There are two most commonly used breathing methods in yoga practice. Abdominal breathing and laryngeal breathing.
- Abdominal breathing: it is mainly characterized by slow and deep breathing, inhaling more air, filling the entire lungs. It is suitable for use in some basic yoga schools with low mobility and slow tempo. The most common ones are Hatha, Iyengar and Yin Yoga.
- Laryngeal breathing: its main characteristic is that it is short, fast and can mobilize the body energy quickly. It is suitable for some yoga schools with strong mobility, fast rhythm and certain requirements for strength. For example, we often talk about flow yoga and Ashtanga.
Part III: how to practice breathing in beginner yoga?
"cooperate with breathing" is one of the most frequent passwords in yoga. Then how on earth should we cooperate?
1. Generally inhale when preparing for the asana and exhale when entering the completion of the movement.
For example, we say standing forward: "inhale and raise your hands above your head and exhale your arms to drive the upper body forward." In this movement, the forward bending of the body is the entry into the pose, and the hands in front of you are raised upward in preparation for the forward bending.
Another example is Warrior II: "inhale, raise your hands horizontally, exhale and bend your right knee, make your calves perpendicular to the ground, and your eyes look in the direction of your right hand." The side lift of the hands here is the preparation movement. Bending your knees is the way to enter the complete pose.
It's the same when you quit the pose. Inhale to prepare for exit and exhale to restore exit.
2. In the asana maintenance, strengthen the deep asana in the exhale.
- For example, in the previous example, stand and bend forward. In maintenance: "inhale and extend the spine and exhale to strengthen flexion".
- For example, in the maintenance of Warrior II: "inhale, extend your spine and extend your hands to both sides, exhale to strengthen the sinking of the hip."
In principle, the above two points are actually the same truth: inhale only to prepare for entering the asana or deeper asana, and only act when you exhale.
The main reason is that when you inhale, the body can extend and open more, creating more body space for the next movement. The main reason for doing the action when exhaling is that it is easier to retract the core when exhaling and it is easier to stimulate physical strength.
3. When the rhythm of breathing can not keep up with the rhythm of action.
Almost all beginners have encountered such problems. If you keep up with the rhythm of breathing, you will not be able to keep up with your movements. The rhythm of the action keeps up, and the breathing is chaotic again. What should I do? Add a group of breaths.
We also take standing flexion as an example. Inhale and raise your hands above your head and exhale and bend forward. For example, if you haven't raised your hands above your head yet, you can add a group of breaths when you are full. In other words, you exhale normally when you inhale full, and then bend your body on the next exhale.Never hold your breath and wait for the action.
4. When breathing becomes the interference of movement, ignore breathing to practice asana.
There is also a situation, that is, can not keep up with the rhythm, plus breathing is useless, as soon as you pay attention to breathing, you will be in a hurry. There is no way to cooperate. In this case, don't worry about breathing and focus on the action.
That is, when there is no way to reconcile the breath and the asana, ignore the breath and pay attention to the asana.
Breathing is a human instinct, and most of the time breathing adjusts itself. For example, when you are nervous and scared, you will be short of breath, and when you can't climb the stairs, you will adjust your breath to your throat. So breathing is autonomous. As the practice goes on over time, the body's instincts will match the breathing with the movements.
It is said that beginners should pay attention to breathing when practicing yoga, but they should not let breathing become their own burden.
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