Follow us with the blue words on it! For many beginners, they do not master the correct practice methods, nor do they know how to protect themselves, so they are easy to get hurt in practice.
How to practice more safely? Today, I summarized the 9 “protection principles” of yoga for students, which should be known by every yoga practitioner.
01 The foundation must be stable.
In yoga practice, there are many balance postures.
Yoga Xiaobai either trembles or staggers.
His foundation is unstable.
In addition to flexibility, he lacks more strength! Therefore, yoga beginners, in addition to strengthening flexibility, must also strengthen the strength of the exercise.
The correct starting point is also an essential factor to establish a stable foundation.
For details that are not clear in class, ask the teacher in time after class.
02 The knee is in the same direction as the toe.
Everyone knows that the knee joint is a very important joint in the human body.
If it is damaged, it is very difficult to repair, especially the meniscus.
In the process of yoga, in the case of straightening the leg, long-term knee hyperextension will easily cause knee pain.
The knee is also vulnerable to injury in a bent leg pose.
Therefore, in the yoga posture practice, as long as the knee movement is involved, you must pay attention to that the knee is in the same direction as the toe, the thigh muscles are tightened, and the patella is lifted up to protect the knee joint.
In addition, when the knee is used as a support on the ground, be sure not to put all the weight of the body on the knee.
If you have severe knee pain in the lotus, supine hero and other postures or any postures, please stop practicing immediately.
03 Turning the pelvis, starting core yoga beginners are prone to step on the waist when doing asanas, which will lead to waist pain.
In the process of practice, they should learn to rotate the pelvis in a controlled way to avoid waist collapse, tighten the abdomen, and learn to start the core strength.
The purpose of turning the pelvis is to make the pelvis neutral, that is, to achieve the state of the pelvis in Mountain Pose.
If the pelvis leans forward excessively and steps on the waist, it needs to rotate backward.
If the pelvis leans backward excessively, it needs to rotate forward.
Yoga beginners who do not have a good grasp can find the feeling of turning the pelvis in the dynamic practice of Cattle and Ox.
04 There are many twisting exercises in yoga postures after the spine is extended and the foundation is stable.
This seemingly simple movement is very easy for beginners to make mistakes, such as unstable foundation, stepping on the back of the waist…
The twisting done in this way will not only have no effect, but also cause harm to the body over time.
Therefore, in all twisting exercises, it is necessary to keep the foundation stable and twist the spine after extension.
05 Shoulder sinking and neck extending Yoga beginners will use their shoulders and necks together when doing poses, which will make the muscles of the shoulders and necks more tense, and also make the shoulders more stiff.
In this way, the practice of asana will not only not relieve the pain of the shoulders and necks, but will also hurt the cervical spine more and more.
Therefore, in asana, you should learn to sink your shoulders and stretch your neck, so as not to put unnecessary pressure on your neck.
06 Learn to cooperate with breathing.
Don’t hold your breath.
Beginners often neglect the teacher’s breathing guidance because they want to follow the teacher’s action explanation in class.
It is difficult for beginners to pay attention to their own breathing when the asanas are not in place.
What should be noted is that you should not hold your breath when doing asanas! 07 Don’t stretch your muscles too much.
A beginner who doesn’t know how much he should stretch his muscles in practice will often be eager to do asanas and accidentally pull himself.
The correct stretching feeling is that the muscles are slightly tense, rather than causing uncomfortable pain, or even severe pain.
Beginners must remember to take steps step by step, and do not rush for success.
08 Attention concentration It is very important to maintain awareness of the body and focus attention in yoga.
It is necessary to eliminate the interference from the outside world.
You should collect your senses and consciousness inward.
More importantly, you should pay attention to your posture, breathing adjustment and inner feelings.
It can also effectively reduce the probability of injury.
09 Warm up before exercise.
Relax after exercise to reduce the probability of sports injury.
The most important thing is to warm up before exercise, which is applicable to any sport.
Many yoga beginners tend to step into the yoga classroom and then directly enter the classroom.
But I don’t know if you have found that many old yoga birds enter the classroom early to warm up, which not only reduces the damage during practice, but also absorbs the course content well! It is also very important to do relaxation and repair exercises to relax your body after the exercise! When practicing yoga, the process is more important than the result, and the most important thing in the process is safety! I hope every student can make progress in the safe practice.
Let’s go after watching 👍。.
