Why does yoga shake? ① From the muscle level, muscles will show tension and congestion after exercise.
At this time, the blood is filled with muscle fibers, which makes the muscle feel swollen and oxidized at the same time.
When your muscle fiber has not reached a certain level, but the strength exceeds, the blood will not be able to complete the oxidative metabolism in the muscle tissue and expand the circulation in the muscle fiber, so it will present this involuntary trembling state.
From the practice level: lack of muscle strength.
When you are training soldiers, the shaking phenomenon will be very obvious due to the lack of leg strength.
② From the psychological level, if the muscle core strength is a fact, jitter is also related to psychological factors.
Because we are eager to do our best to complete each pose, hoping to make the muscles meet the requirements and get a certain stretch.
However, the strength of muscles is not enough to support the domination of the body, so the more you try, the more you shake.
Adjustment method # 1.
Adjust the breathing, and learn to observe your breathing in combination with the posture, and follow your breathing to practice your body.
For example, practice the posture of standing and bending forward: 1.
Adjust the body’s standing posture to be stable, keep the spine straight and extended, and open the chest.
2.
Adjust deep inhalation and slow exhalation.
3.
Exhale slowly and fold the hip forward and down.
4.
Inhale deeply to stabilize the body; Exhale slowly and continue to stretch forward and down.
In every breath, always pay attention to the progress of breathing.
The breath is stable without irritability, and the body is stable and comfortable; The breathing is rough and short, the muscles are tight and stiff, and the center of gravity is unbalanced.
Breathing is a channel to open the internal flow of the body.
Every squeezing, unfolding, twisting and other actions of the body are opening new space and creating new possibilities through breathing.
2、 Don’t rush to do asanas.
Observe according to your body.
Many people will not breathe when doing asanas.
In fact, it is because the breathing rhythm is short and rapid, which can not be combined with the movement of the body.
If you practice relaxation, body movement will always be carried out naturally by breathing, and breathing and body movement are always combined.
Instead of rigid breathing and postures, we should learn to feel breathing with the movement of the body, or observe the state of breathing, and give more direct tips through breathing.
If you can’t observe your breathing patiently, hurry to do asanas first, or breathe deliberately.
It’s easy to consume energy, and the Qi can’t be continuous.
How to keep the body stable? It’s strange not to shake! So every time before entering the asana, don’t rush to do the action, observe at any time, and connect with the feeling of the body.
Asana practice is not about what your body looks like, but when your body looks like anything, your mind is not scattered and your heart is not tight.
3、 To tighten the core strength, take the posture of folding down in half as an example.
When practicing, first stabilize the strength of the inner thigh, abdomen, perineum and buttocks, which is the core position of the pelvis.
The strength in this area is tightened, which helps to extend the spine upward and stabilize the legs downward.
With a stable foundation and a good core, the spine can be better extended.
This is the strength of tightening the core.
When the core strength is still confiscated, they are eager to do asanas and their body energy is not concentrated.
In the process of folding the body forward, the core strength of the waist and abdomen will not be concentrated enough due to the tension at the back of the legs, which will also affect the complete extension of the spine and pelvis.
At this time, slightly bend your knees to relieve the tension behind your legs, and then tighten your waist and abdomen, which can also drive your breathing more smoothly.
Although yoga will bring many pleasant feelings after class, tingling, numbness, trembling, dizziness, muscle spasm or joint bounce during practice also occur from time to time.
As Jiaren, we should try to avoid postures or movements that can cause pain, but it may be unclear whether we should avoid the above-mentioned symptoms, the level of attention (1-10), the causes of these diseases and suggestions on how to alleviate them.
1.
Tingling, or “needling” changes in posture, such as keeping the shoulder neutral every day, can help reduce the tingling of the arms and hands caused by restrictions on the neck and shoulders.
Exercising every day, sitting soon, standing and stretching in time can reduce the limitation of the waist, back and pelvis, resulting in tingling in the legs.
Physiotherapists are usually good at treating relaxation restricted tissues with their bare hands.
They also recommend using the extension method of “nerve sliding” to allow the affected nerves to slide freely.
For example, your forearm is tight due to long-time keyboard operation, so your arm or hand feels tingling in a yoga pose practice.
You can raise your arms above your head, squeeze the palms and fingers with each other (like raising and closing the palms together), then bend your elbows, lower the folded palms to the ribs or abdomen, stop for a few breaths in the prayer posture, and push the palms together continuously.
Slowly enter any stretching exercise that causes tingling so that you can realize the exact point at which the tingling begins.
Once you start to feel the sting, don’t deepen it.
You need to relax, find where the pain is, and then adjust your breathing.
Forcing yourself into a restricted area may cause tissue damage.
When stretching the shoulder or hip joint, retreat slightly to a place where you no longer feel tingling.
By staying here patiently, you will eventually expand your range of activity and be able to further deepen the stretch without tingling.
If the tingling does not disappear immediately after exiting the pose, check for any persistent tingling in the hands, feet or both and seek medical evaluation in a timely manner.
The sooner you find out the root cause of the sting and control it, the less likely you are to be disturbed for life.
2.
Numbness temporary numbness is level 1-2, but the level of numbness lasting for 30 minutes is level 3.
Paralysis may be caused by other blood flow problems, nerve compression or overextension.
If the paralysis persists, it may lead to more serious symptoms.
Like tingling, persistent discomfort may be a lack of blood supply to the blood vessels or a decrease in blood supply.
Or early signs of diabetic neuropathy..
