Some people say that in the practice of Yoga asanas, what can better reflect the body awareness than asanas is the conversion between asanas.
What can better reflect the combination of strength and flexibility than asanas is also the conversion between asanas and asanas.
Yoga_in’s conversion from one pose to the next can not only enable you to obtain a larger and more stable range of motion in the process of conversion, but also help you stretch your muscles and strengthen your joints.
At the same time, the conversion of yoga poses can also test the stability of the practitioner’s body and yoga skills.
01 # what are the elements of smooth posture conversion? In fact, most yoga injuries do not occur in asanas, but between asanas.
If the conversion between asanas is fast, not smooth, and the attention is distracted, it will easily cause injury, including the process of entering and exiting asanas# 1.
Keep focused.
In the process of asana conversion, keep focused and pay more attention to what is happening in the body and the current experience.
In the practice of asana conversion, we can stabilize our thoughts by staring at the point, so that we can focus more, rather than doing asana with loose eyes and unconsciousness# 2.
Control the breathing rhythm.
Breathing plays a very important role in posture conversion.
You can consciously relieve the tense parts of the body through balanced breathing, and make the posture conversion smoother through breathing.
For example, when the next movement of posture conversion involves forward bending, you can inhale to expand the front of the body, and then exhale to bring more space to the forward bending body# 3.
Pay attention to the position change of the body.
In the process of pose conversion, you should be deeply and clearly aware of the position change of the body in the pose, and slowly and consciously transition from one pose to the next# 4.
Use reasonable force and energy to support posture conversion, making the process lighter and more stable.
In asana conversion, if you have good perception, you can better adjust the ratio of force and relaxation, and better use your body to support asana conversion.
02.
Classic conversion movements suitable for beginners.
Whether the conversion transition between yoga movements is light and smooth is a standard to judge the depth of yoga practitioners’ asana practice skills.
Today, Xiaobian has sorted out some classic posture conversion transition movements suitable for beginners.
You can practice the conversion skills of these movements to hone your transition ability between postures# 1.
Kneel and stand on the mat on the cow to cat four corner bench; The arms are perpendicular to the ground and the shoulders are above the wrists; The thighs are perpendicular to the ground and the hips are above the knees; Inhale, sink your abdomen to the ground and stare forward; The shoulder blades are close together, and the shoulders are close together; Raise your head and pull your tailbone up.
▌ transition to cat pose: exhale and arch your back upward in an arc; Lower abdomen adduction, chin looking for clavicle; Look at the navel.
▌ tip technique: start the core during the transition.
When the center of the spine is pulled up, you should feel internal suction into the abdomen# 2.
From crescent to half split stance, take a big step forward with the left foot, and the left foot palm is close to the ground; The left knee is bent, and the left knee is above the left ankle; Straighten your right foot backward, point your toes and knees to the ground, and push your hips forward; Raise your arms above your head and close to your ears; Straighten the arms to drive the body upward and extend the spine; Keep your eyes forward and keep your body stable.
▌ transition to half split: when exhaling, support the ground with both hands, straighten the front legs and move the hips backward.
For a deeper challenge, place your hands on the ground on both sides of your front knees.
▌ tips: in the process of movement conversion, prevent chest collapse, remember to keep the back flat and let the spine extend# 3.
Downward dog to inclined plate prone, with legs the same width as hips and arms slightly wider than shoulders; The hips are raised and the whole body is in an inverted V shape; Straighten the spine and extend obliquely upward; Push the arm, stretch the side waist, and tighten the front thigh muscles; Keep your knees straight and your heels firmly on the ground.
▌ transition to inclined plate: when inhaling, use the core muscles to move the body forward; Shoulders above wrists, hands straight; The thigh muscles are tightened and the spine is extended; The abdomen is retracted, and the top of the head is in a straight line to the heel.
▌ tip technique: when doing downward dog pose, pay more attention to lengthening the spine and stretching the arms, rather than paying too much attention to the heels.
During the conversion, you can bend your knees a little# 4.
From magic chair to mountain bending, stand with your feet together; Bend your knees, sink your hips, and keep your knees below your toes; Raise your hands above your head and straighten them; Inhale and lengthen the spine; Stare ahead and activate the core to prevent chest collapse.
▌ transition to standing forward flexion: exhale, raise your hips and straighten your knees; Keep your back flat and fold your torso forward and down; Relax the neck as you fold forward.
▌ tips: when doing the magic chair pose, you should hardly see the toes.
When switching to forward bending, you can bend your knees slightly to prevent back strain# 5.
The soldier steps forward with his left leg and lunges with his right leg straight behind in the second pose to the triangle pose; The left toe is facing outward, and the heels of both feet are aligned; The left knee is above the left ankle; Inhale, stretch your arms back and forth, parallel to the ground; Keep the upper body straight and do not bend.
Extend the forearm forward and the rear arm backward; Look ahead, shoulders away from ears.
▌ transition to the triangle: move the hips backward and straighten the front knee; The torso tilts above the forelegs, with the forearm down and the rear arm up; Look up at your fingertips.
▌ tip technique: keep the core activated, press the back of the front hand into the inner tibia to provide leverage, and further open the body through this posture..