With the popularity of yoga, many people think that it’s OK to find a yoga classroom to practice
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If you are like this, you may feel depressed after a while of practice without any breakthrough, or you may have a long time of practice, although you have a sense of accomplishment, but your body has accumulated a lot of injuries, and there are so many postures
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What should you do next? It is necessary to talk about the sequence of postural practice, so that you can practice safely and continuously with a sense of accomplishment
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1
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Enhance physical strength and muscle ligament strength The first step of posture training is not to stretch the tendons, but to strengthen the strength of the muscles and ligaments
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Many people have this experience
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At the beginning of class, they are often covered with sweat or yawn
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This is the phenomenon of insufficient physical strength
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After getting used to it for a while, you won’t be sweating all over again, but you will feel sore all over again
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This is the reason why the body tissue is not strong enough
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To this extent, practitioners should not force their body to be soft or to challenge the posture that they can’t do
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They should be strong enough to increase their physical strength after practicing for several months
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It’s hard to say how long this period will take
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Some people are young and energetic, and they will get used to it in a month or two
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Some people have to wait for several months
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However, even if you are young enough to have more than three classes a week and anxious to keep up with the progress, it is not appropriate, because although you can persist for a long time, your whole body strength is still clumsy
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If you challenge difficult movements in this way, you will get hurt
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So remember, at this stage, don’t care about whether your action is good or not, and don’t force yourself to complete the action that seems to be possible
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The focus of this stage is to strengthen your physical strength and physical strength
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When you feel strong enough, you can go to the next stage of training
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2
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Learn to relax The second stage of postural practice is usually the most easily overlooked one, which is to practice relaxation
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In fact, it’s easy to relax, but it’s really hard to say that it’s hard
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Some yoga masters only realized how to relax after practicing for several years
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Relaxation is not the relaxation of a big rest, but the relaxation of the whole class as far as possible
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You should release your clumsy strength by relaxation, otherwise you will easily become a strong man with full body muscles and easily get hurt
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The initial relaxation should be cultivated in the first stage of the big rest
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If you really take the corpse spreading rest as a rest and sleep there, it’s a pity
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The real big rest should be after practice, feel the natural relaxation of the whole body tissue from fatigue and torsion
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At this time, it is necessary to relax, unless you are not tired
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If you experience the relaxation well in the first stage and remember the feeling firmly in your heart, you can slowly explore how to relax your body in the second stage
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So in the second stage of practice, when you hold there to maintain the movement, because you have enough physical strength, so a little support will not be as painful as when you first learned
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You must learn to relax your body in this short time, not to let go of the movement, but to maintain the most perfect posture with the least effort, and find the most rigid part of the body to let it go
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3
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Develop your own observation At this stage, what you need to do is to observe your body
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Because you need to practice relaxation, you need to find out which parts of your body are not relaxed enough
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This is observation
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Maybe at the beginning, you can only find a few parts
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Don’t stop searching
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Slowly, you can observe more and more parts at the same time
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Your heart must be like the radar on a fighter
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The old radar can only lock one or two enemy planes for tracking at a time, while the new radar can lock many enemy planes at a time
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When you master this kind of practice, you can find many stiff parts in your body that are not relaxed enough, and learn to relax them one by one
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Occasionally, I meet my friends who have been practicing yoga for many years
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I just force myself to pull the body ligaments to the extreme in some postures
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Although I have achieved my goal, my body is stiff and tight
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I often have to go to a masseuse to have a massage after practice
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That’s why I don’t find the key to relax
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At this stage, there is a challenge, that is, you will gradually feel that after a class, you will not be tired, as if you did not practice, and you will be full of spirit
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Don’t run to more classes because you don’t feel stimulated or exercised enough
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To be patient, physical changes will not be completed in a few weeks, relaxed and focused learning is not three years or two
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At this stage, you have to set your goal and direction, what you should do, and be clear in your mind
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Don’t be confused
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4
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Training breathing control The second stage is also a good time to start breathing control training
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Because you learn how to relax your body, you need to use breathing control to internalize this relaxation into your body
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You don’t need to set too high the goal of breathing control, as long as you can help yourself relax more
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When you have enough strength to relax, you will gradually find the interaction between breath and mind, and how to use breath to help yourself recover from fatigue or tension, and you can enter the third stage
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5
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Relaxation is a lifelong effort, but if you have some experience of relaxation, you can enter the third stage of practice, that is exertion
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Do you think it’s strange to use force at this time? In fact, the previous practice is also in the force, but compared with the force at this stage, there is a big difference
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The force at this stage should be smart
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The previous relatively clumsy force will be called clumsy force
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Chinese martial arts like to use force to describe the smart way of force as a difference
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Clumsy force will make the body tired and sore, and easy to strain
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For some people’s physical characteristics, the use of clumsy force will make you hungry after a class and want to eat a big meal, and it will be easy to grow muscle soon, which is different from the impression of yoga that we are familiar with
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Further explain what is Zhuoli? When ordinary people use muscle expansion joints, not all muscle fibers are used, so some muscle fibers need to bear most of the burden
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In addition, many times, the strength is wasted on some unnecessary parts, which will be worn out over time, or make some parts of the muscle tissue particularly developed; In addition, every part of the body is a continuum
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No matter how small the body moves, it needs many places to work together and work together
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If you can control the use of fewer parts, you must make more efforts to complete the action and increase the burden of those parts
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The above strength is called clumsy strength
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So how to turn clumsy power into real power? Remember to avoid the clumsy force mentioned just now, and try to use more muscles to complete the postural method, because when you relax, more muscle fibers will be awakened to work together, and you will know how to control not to let excess force appear
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Gradually you will find that your body is like a chain of gears and chains, hands and feet, left and right are transparent, not go their own ways
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It’s very difficult at the beginning, and you’ll get some experience gradually, especially when you have a big rest, remember the feeling of relaxation, and then recall the feeling when you practice
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You will find that when you successfully arouse the memory, your body seems to be really liberated
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In the process of transformation, the body may undergo qualitative changes, the body’s cell tissue will change, and the metabolism will be smoother
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Some people may have detoxification reaction, some people don’t feel much, just feel better, some people change will be reflected in the heart, such as personality become more calm, etc
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You will find that some postures that you couldn’t do before can be done now
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You also know how to relax your body in normal days
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During this period, you should correct your body habits and adjust your sitting posture, standing posture and daily life
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This is far more important than increasing the number of exercises.
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