As a yoga teacher, we often suggest: when you don’t know where to do yoga? It’s right to look at the anatomy
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Each posture should be in the right position and stimulate specific muscles to achieve the best effect
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Because, you can’t expect to tighten your arms, but exercise your abdomen every day, which is definitely not good
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Here we often talk about the exercise of the target muscle group
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We expect to exercise the arm
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Then the arm must have the feeling of exercise
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Only in this way can we practice efficiently
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The following 20 common yoga postures anatomy, red part represents the main exercise muscles
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01 pigeon practice feeling: 1
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The whole leg has obvious stretching feeling; 2
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The upper part of the body tilts back, and the back will have squeezing feeling; 3
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The arms stretch back, and the chest and shoulders will also have obvious stretching feeling; 4
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The abdomen has strong stretching feeling
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02 illusion chair style exercise experience: 1
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When squatting behind the buttocks, there is a strong tearing feeling in the front of the thigh; 2
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There is a sour feeling in the front of the calf; 3
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When the arms are placed on both sides of the ears, there is a squeeze feeling in the shoulder and back
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Note: when practicing, keep toes, knees and legs together, and tighten the inner thighs
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According to the purpose of exercise, whether the knee is over the toe is correct
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For example: the knee over the toe tends to exercise the front of the thigh, when the knee is directly above the ankle, exercise the back of the thigh and hip
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03 experience of sitting and standing single leg side stretching exercise: 1
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The whole leg obviously stretches, and the knee should not be lifted up; 2
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The side waist obviously stretches, and the opposite side waist compresses
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If the back is slightly arched, the stretching feeling is strengthened; 3
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The arms grasp the toes, and the chest also stretches
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04 half pigeon forward bending exercise experience: 1
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When the leg is parallel to the front of the mat, it has a strong sense of stretching on the inside of the bent knee; 2
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The buttocks of the bent knee have a sense of stretching, and the buttocks of the straight leg have a sense of squeezing; 3
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The front of the straight leg has a sense of stretching, and the rear of the thigh has a sense of squeezing; 4
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When the arm is stretched forward, it also has a strong sense of stretching on the back when holding the ground
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05 Yoga squat practice feeling: 1, the whole leg has the feeling of numbness; 2, because the body forward, the stimulation of the hip is very strong, as the saying goes: no squat, no hips
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3
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When the back is straight, the squeeze on the shoulder and back is also obvious
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06 training experience: 1
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When the lower leg of the bent knee is touched by the toe, the stimulation is strengthened; 2
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The front and back thighs of the bent knee are all tightened to keep the body stable; 3
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When the arms are raised, the shoulder, back and chest also have a sense of stretching; 4
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When the upper body is bent back, the abdominal stretching is strengthened
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07 leg cross arm support exercise experience: 1
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Arm support requires a lot of strength and endurance of chest, shoulder and back, and it will feel shaking; 2
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It also requires a certain amount of strength of big arm; 3
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Due to the suspension of both feet, it will also stimulate the lower abdomen
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08 wind tree exercise experience: 1, because of the body side bending, the opposite side of the waist compression, stretching has obvious feeling, can try to do the maximum limit; 2, the back deep muscle will have endurance requirements; 3, the arms up, chest, shoulder muscles also have exercise
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09 sitting angle exercise experience: 1
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The feeling of squeezing the front of the thigh, stretching the back and lower leg, especially the toe hook; 2
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Leaning forward, the abdomen is close to the ground, stretching the back strongly; 3
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Because the arms are open to both sides, stretching the chest
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10
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Experience of abdominal torsion exercise: 1
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Because of the strong stimulation to the abdomen caused by body torsion, pay attention not to lift the shoulders, and try to touch the knees to the ground; 2
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When the arms are open and close to the ground and the body is twisted, the back muscles will also have the feeling of torsion; 3
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When the head is twisted, the neck muscles can also feel the feeling of torsion
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11
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The feeling of half pigeon leg grasping exercise: 1
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The inner side of the bent forelegs has the feeling of squeezing, and the buttocks have the feeling of stretching; 2
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The front side of the thighs of the hind legs has the feeling of stretching, and the rear side of the thighs and buttocks have the feeling of squeezing; 3
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The arms are opened backward, and the chest and shoulder and back have the feeling of stretching; 4
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The arms are backward, and the back has the feeling of squeezing; 5
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The upper body is backward, and the abdomen has the feeling of stretching
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Experience of 12.5-month exercise: 1
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Support the whole leg to bear most of the body weight, and have a strong sense of stretching on the back of the thigh and legs; 2
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Support the arm to assist the weight-bearing; 3
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Because the hanging leg is upward, the back of the thigh and legs feel squeezed; 4
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The hanging arm is upward, and has a stimulating feeling on the shoulder muscles
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5
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When the back is straight, the back will also have the feeling of twisting and squeezing
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13
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The feeling of hero sitting on the ox’s face: 1
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When the knees are close together, there is a strong stretch stimulation in the front of the legs and thighs; 2
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Because the back of both hands is connected up and down, there is a strong stretch in the triceps brachii and shoulder behind the big arm; 3
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When practicing, the back is straight, and the whole back will feel sour
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14 goddess variant exercise experience: 1
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Squat on the hip, stretching the front of the thigh; 2
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Squeezing the back of the thigh and hip; 3
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When the back is straight, the muscles will also have a sense of stimulation
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15
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The feeling of king of fish exercise: 1
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Double thigh lotus sitting, the feeling of leg practice is similar to lotus; 2
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Holding the toes with both hands, stretching the biceps brachii in front of the big arm; 3
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Upper body backward, squeezing the back; 4
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Upper body backward, stretching the abdomen and neck
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The feeling of triangle exercise: 1
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When the legs are straight, there is a feeling of stretching at the back of the thigh and lower leg, and there is a feeling of squeezing at the front of the thigh; 2
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When the body is twisted, there is a feeling of twisting and squeezing at the side waist; 3
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When the arms are open, there will be a slight stretching at the shoulder, back and chest
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4
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Neck twist, the neck muscles will also have a sense of twist stretch
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The feeling of locust type exercise: 1
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Raise your legs, and the back of your thighs, buttocks and backs will have a strong squeezing feeling; 2
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Press your hands on the ground, and it will also stimulate the front of your big arms; 3
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Lift your lower body, and your abdomen will feel tight
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18
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Experience of simple counter table exercise: 1
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Hold hands on the ground and lift hips, stretching the whole arms and shoulders; 2
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When the abdomen is up, stretching the abdomen; 3
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When the hips are up, squeezing the muscles of the hips; 4
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When the upper body is back, stretching the muscles of the chest and neck, squeezing the muscles of the back; 5
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When the legs are supporting, the thighs also feel stressed
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The feeling of 19 soldiers’ two style exercises: 1
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The legs support the ground, and the whole thigh feels stressed; 2
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The arms are raised to both sides, and the shoulders feel squeezed, and the chest and back feel stretched
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The experience of 20-50% head handstand exercise: 1
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Both elbows and head support the ground, which has a higher demand for strength and endurance of chest, shoulder and back muscles; 2
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Both elbows support the ground, which also has a strong demand for arm muscles; 3
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The upper body should keep vertical to the ground, and the back and abdominal muscles should exert force to keep the body stable; 4
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Legs should be lifted up, and the lower abdominal muscles should be able to lift the legs; 5 Because the legs are straight, it will stimulate the whole thighs and hips
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The inverted balance is the body’s overall balance, and the principle of wooden barrel can suck up and look at your weakest muscle
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Yoga asana is a comprehensive body muscle exercise, there is no way to limit a muscle stimulation, the feelings listed above are the main stimulating parts of the asana
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In daily practice, pay more attention to the feelings described in the above postures, pay attention to experience, and gradually advance in the process of finding the experience
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At the same time, new students must practice under the guidance of the teacher, do not try to practice beyond their own limits of posture, beware of injury
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In other words, such a good yoga asana anatomy, must be collected, oh, long press plus friends, free experience.
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