Yoga pose wheel, how to arrange yoga pose?

Makeafortune 1 0 2024-04-22

How to arrange yoga asana?
How to do yoga cobra? What do you need to practice in this action?

How to arrange yoga asana?

A class needs to be arranged in different poses according to the length of time, the number of people, the practice stage of the members, and so on.

What remains the same is the beginning of meditation, and the time can be controlled by yourself. Take 60 minutes of a class as an example. Meditate for 5 minutes to let the practitioners meditate! Warm-up exercises for 5-10 minutes, usually for the neck, shoulders, wrists and waist.

After the warm-up, sun worship exercises are generally arranged twice, which is not only the consolidation of basic skills, but also helps members to warm up more fully and lay a good foundation for the next asana practice. Then there is the core asana, which can be chosen according to the theme of your class. Finally, there is rest, which takes 10 minutes, so that students who have just finished exercise can better relax and achieve the effect of physical and mental balance.

In different stages of practice, the practicable yoga poses are not only different, but also the thickness of the cushion is not the same.IKUThis is the kind of model that canThe mat is designed according to the people of different stages.. Each cushion has scientifically designed damping coefficient and friction coefficient. Make my members more stable in the process of practice!

A normal yoga class is an hour, meditation time is usually ten minutes, and rest time is ten minutes, then the remaining 40 minutes are postures.

The asana is also divided into four parts, warm-up, ready to enter the asana, core asana, stretch and relax asana for 40 minutes, except for the warm-up for 10 minutes, there are 30 minutes, and an asana takes three to five minutes, then you need to choose six to ten poses.

Then you need to first determine a theme in a class, choose your core asana, and then choose the rest of the asana around the core pose.

Taking the course theme backbend as an example, the core pose wheel is selected, which mainly involves the back muscles.The flexibility of your spine also requires the flexibility and strength of your wrists, arms, chest, shoulders, buttocks, abdomen and quadriceps.Then the rest of the posture needs to be arranged according to these arrangements.

The time of a yoga class is usually about 45 minutes and 60 minutes. The time is divided according to the order of meditation and breath adjustment or chanting, warm-up, asana arrangement, relaxation and rest. Except for the asana arrangement as the main time distribution point, the other three processes take up 5 min and 10 minutes, and the warm-up and rest time can be relatively longer.

The asana sequence is generally arranged in three directions:

1. Arrange the asana in the order of standing, kneeling, sitting, lying down and lying down.

two。 Arrange the relevant asanas according to the course theme: for example, shoulder and neck theme, chiropractic, waist and back, etc.

3. According to the asana degree of difficulty: generally applicable to the need to complete a more difficult asana, such as shoulder handstand, head handstand similar to the difficulty of teaching, the early stage is about stretching around the body parts needed to complete the action.

Warm reminder:

Try to choose your own skilled movements, so that you can cooperate with your own action teaching when you forget your password.

In the first few classes, you can write down the pre-class self-introduction, class instructions, meditation guide words, passwords and relaxation guide words, and memorize them forcefully, so that you can play freely after taking more lessons.

The asana arrangement in class should be arranged in the order from simple to difficult as far as possible, giving students a process of habit.

A normal yoga class starts with meditation, followed by three OM tones to start the yoga asana.

Yoga asana usually starts with sitting or standing postures, doing some shoulder-opening exercises, then doing some standing, standing forward flexion and standing twisting, then sitting down, or afraid to come down to do some back muscle exercises, and finally, lying on your back, doing abdominal muscle exercises such as lying on your back and stretching your legs, and finally doing some inverted arrows, bridge shoulder stands, and shoulder stands on chairs.

Finally, the body is spread out to relax and finish the yoga class.

This is a sequence that I usually take in regular lessons, and there must be a lot of imperfections. But it is normal for yoga classes to vary greatly according to the theme of each class, asana sequence, and so on. For example, if it is Ashtanga Yoga, there are strict sequence requirements. Iyengar yoga may focus on those asanas in a class, analyze and teach musculoskeletal exertion, and so on.

People pursue a healthy life, and yoga plays an important role in it, which seems to be becoming a trend more and more.

The benefits of practicing yoga are self-evident, such as losing weight, keeping in good health, shaping, keeping people in a good state of mind, and all kinds of benefits, so that more and more people can join in practicing yoga.

But how many people really do the yoga series pose right, often no matter how much practice can not achieve the desired results, twice the result with half the effort. Correct yoga series posture, practice standard, accurate in place, in order to achieve a good contact effect.

Today, I would like to introduce to you 7 correct yoga series movements. Let's see if the practice is correct.

Crane Zen-one-leg Dog

In yoga, it is often done with one leg under the dog position, if you have not passed the lower dog position, the lower dog position with one leg must be "unbearable to look directly at".

1. The palms are pressed flat on the ground, the hind legs are slowly lifted, and the weight of the whole body is concentrated on it. Pay attention to the straight soles of the feet when the hind legs are in the air, and the back of the calf and the back of the thigh should be 30 degrees. To complete this movement, you need better upper limb strength, and it is recommended to practice with the assistance of the coach.

two。 Both hands support the forequarters, the left foot pushes hard on the ground, the right foot slowly bends to the chest and lift, the back is arched, the calf meat is close to the thigh meat, hold the posture for 40-90 seconds.

3. Hands on the ground, the right foot close to the ground, the body and the right foot at a 6-degree angle, the left thigh slowly raised in a straight line with the ground, calf pressure and thigh into 30 degrees deg.Angle, take a deep breath, hold the posture for 30-60 seconds.

4. Pay attention to the dog position, if the blood pressure is usually low and the crowd is dizzy, practice carefully.

Well, in fact, the asana arrangement in series is very simple, as long as a little similar asana can be done together, for example, the tiger pose can be done as a cat, and the cat pose can be done as an eight-body throw. That's it.

How to do yoga cobra? What do you need to practice in this action?

People who practice yoga usually do the cobra style.

As a beginner to learn about yoga: a pose in sun worship

The Cobra pose is a pose practiced by 99% of yogis (picture from the Internet)

It's a stretch of the neck, chest and hips.

Some people say that the cobra is a backbend pose.

Actually, I feel that the Cobra pose is a stretching pose on the front of the body.

Will not squeeze the lumbar vertebrae and neck.

And in the process, it is enough to feel the stretching of the neck, hip and chest.

If you feel a squeeze in your lower back, just bend your elbows slightly. (the picture comes from the Internet)

Cobra key points

Although everyone has practiced it, how can it be right? Say it from head to toe.

1) the head is leaned back slightly, and the stretching on the front of the neck has been felt.

2) move your shoulders backward and downward, away from your ears, do not shrug your shoulders

(the picture comes from the Internet, which is wrong.)

3) push the chest forward, not including the chest

4), the elbows are slightly bent and do not have to be completely straightened (the picture comes from the network)

In fact, yoga, is to reach their own limit, efforts to do a good job in every asana, a process of confrontation with their own habits.

I love yoga, love life, love their own yoga beauty, pay attention to me, yoga together to make life more exciting.

The upper dog and the lower dog are two relative poses. The snake and the upper dog have similar points when doing. They will practice the strength of the arms, legs and psoas muscles. If the waist is not well controlled, it is easy to get hurt. Need to pay attention to the following points: feet push hard, legs strength tightened downward, back force, chest open forward, arms can begin to stretch half, feel waist space can be fully extended arms, need to be step by step. If you have any questions, you can consult me in the hope that you can help those in need. ☺

Hello, everyone. I am the one who loves yoga and sharing. We often say that yoga asana is done, it is healing, it is wrong, it is harm. The cobra is a very good healing pose, but the cobra is also a very easy pose to make mistakes. The cobra made a mistake in this pose when it had had a low back pain.

Low back pain after cobra is not an isolated phenomenon. In particular, people with softer bodies are more likely to have low back pain after making a cobra. Because people with soft bodies are more accustomed to letting the lumbar vertebrae compensate without knowing it, let's take a look at cobras to see how to practice to benefit the body rather than get hurt.

One, the cobra is in a ready position. The following is the 👇 diagram. The picture is very intuitive. Emphasize two main points: 1.Both hands and arms are ribbed.. 2. If the lumbar spine itself is not good, please open your feet to the same width as the hip.

Two, Cobra 1. The following is the 👇 diagram. Highlight. Activate the strength of the rotator cuff and upper backFind the extension of the spine. Open the chest.Both hands, elbows, ribs.

3, Cobra 2. The following is the 👇 diagram.Continue to extend upward in the spine, open the chest and lift. Bend your elbows slightly.

4, Cobra 3.Continue to extend the spineLift the body up until the pubic bone is pressed to the ground.

I saw the evolution from the most elementary to the advanced cobra. From the initial position of preparation to the straightening of hands. From the initial upper back off the ground, to the entire upper body lifted off the ground pubic pressure. This is a gradual process.Many people can only do the primary posture of a cobra. But because this pose is easy to bend and squeeze the lumbar spine to complete the advanced pose. The point is that many practitioners do not know that they are the advanced form of cobra compensated with lumbar vertebrae. From the external appearance, it is not easy to find that it is compensated by the lumbar vertebrae. There is another interesting thing. Using lumbar vertebrae compensation to make a cobra advanced pose is easier and easier than a primary cobra pose. So they unconsciously choose to use lumbar compensation to complete the advanced asana.The solution is simple: reduce the difficulty. From the very beginning.

Cobra (CobraPose) difficulty: difficult

It gets its name because the body is crawling on the ground and its head is raised as high as a cobra.

Note: if your back is still too tight, you don't need to bend upwards and backwards, just raise your body and look forward.