Looking at the yoga master’s light jumping, handstand and backward bending, I can’t help but sigh, how many years does it take??? Ashtanga Yoga level 4 practitioner Ajay tokas, moreover, this is an internal skill, not an external skill; It is not the force of the famine, but the internal force; Muscles are not large, but linear.
They are soft when they are not forced.
If Yoga Xiaobai doesn’t know the secret, he will use his muscles to do the strength pose.
When practicing, he will hold his breath unconsciously in order to do the pose.
In the long run, it will lead to over developed muscles, strong body, stiff shoulders and other problems.
Those who have abdominal muscles do not necessarily have a strong ability of abdominal contraction.
Those who have a strong ability of abdominal contraction do not necessarily have abdominal muscles.
This is an internal strength.
Abdominal muscles are the manifestation of the body, and abdominal contraction is the manifestation of the energy body— So, the question is, what is the internal force of Yoga— The internal force of yoga is the “bandha method”.
The Sanskrit name is bandha, transliterated Banda.
There are three kinds of Yoga bandha, namely, chin bandha, abdomen bandha and perineum bandha.
When practicing postures, we mainly use abdominal and perineal bandha, and jaw bandha is generally used in breathing.
There is also a saying that there are four kinds of bundle methods.
The last one is the large bundle method, that is, three bundles are started at the same time.
When you start the contraction method, the energy will go up.
Practice the flowing and inverted posture, and the body will be light.
This is also one of the reasons why the traditional yoga saying is not to practice yoga during the menstrual period, because in order to let the menstrual blood flow out, the energy goes down.
Starting the perineal bandha and abdominal bandha will make the energy go up, which is not conducive to the menstrual blood flow out.
Secondly, the lower abdomen swells during menstruation.
Even if you want to start the contraction, it is difficult.
During the menstrual period, you can practice relaxed Yin Yoga, in which there is no need to start the bandha— How to start abdominal contraction— The start of abdominal contraction is generally inseparable from perineal contraction.
If you start the abdominal contraction directly, you may feel the abdominal adduction, but it is the muscles in the outer layer of the abdomen that start, not the muscles in the inner layer.
In downward dog pose and forward flexion folding, the feeling of abdominal contraction is obvious.
If you retract the perineum first and lift it up, naturally, the abdominal contraction will also start.
The position of abdominal contraction is 3-4 fingers below the navel.
When practicing, you can put your hands in that position and feel the difference between closing your abdomen from the inside and closing your abdomen from the outside— How to start perineal bandha— If perineal bandha is a new knowledge for you and has never been practiced, you can start with the muscles near the anus and lift them up.
At the beginning of practice, you will find that the hip muscles are also clamped.
When the practice is deeper and deeper, the hip muscles generally do not start.
At this time, the muscles around the perineum are mentioned.
There is also a saying that perineal bandha is to activate the muscles you use when holding your urine.
These statements are to make you feel initially.
With the deepening of practice, you will find a more subtle level, which will be unspeakable.
If one day you can still do Banda without using your muscle or bone system, your Banda will be very successful.
To sum up, when practicing yoga asanas, you should consciously start perineal and abdominal bandha in the whole process, relax your throat and let your breath flow.
At the beginning, you will definitely find that the band will loosen, and then restart.
Practice makes perfect…