The movements themselves are not complicated, and the only way to improve is to practice more. As the saying goes, practice makes perfect, and the same goes for yoga..
Bairi A is a fixed tandem sequence in Astanga Elementary. There are three important factors in Astonga’s practice, which are: coordination of breathing and movement, restraint method, and gaze point. Only by allowing these three in one can you experience the true essence of connection and achieve physical and mental unity in practice..
The coordination of movements and breathing will be discussed in the posture practice methods. If you are interested in the restraint method, we will discuss it later. Today, we will focus on the gaze point..
Gazing point: As the name suggests, it is the point where the eyes look at a fixed point. On the surface, it seems that the purpose is to calm the mind through fixed gaze, allowing the mind to focus inward and only focus on one’s own body and posture, in order to achieve the effect of physical and mental integration. Therefore, the following posture explanation will add a focus point. Everyone can also add gaze points in their daily practice to cultivate a habit of focused practice, and at the same time, they can also exercise their watery and agile gaze..
In yoga, there are approximately 9 gaze points, which are: tip of nose, thumb, third eye (between eyebrows), navel, upward sky, hands, toes, far left, far right..
There are two ways to practice Bai Ri A: one is to follow Astonga’s practice method, practice in series, exhale and inhale one movement, smooth and clean; Another way is to practice them as normal postures, staying in each position to maintain 3-5 sets of breathing before continuing to the next one..
Let’s first take a look at the first method: the A-Tang Tandem exercise. In order to make everyone look smooth, there is no need to use pictures in the middle to complete it in one go..
2. Exhale, move your arms to fold your body forward with your hips as the folding point, and look at the tip of your nose..
4. Exhale, walk your feet backwards or jump to the four pillars, and look at the tip of your nose..
5. Inhale, push the ground with your hands, roll your toes, lift your upper body to the upper dog, and take a third look.
6. Exhale, raise your hips, push your hands to the ground, roll your toes down to the dog, and look at your navel (maintain 5 sets of breathing).
7. Inhale, walk or jump back to the forward bend with both feet, and take a third look..
9. Inhale, move your arms to bring your body back to normal, raise your hands above your head, and look at your thumbs..
Let’s take a look at the second exercise method again: I won’t go into specific actions, it’s the same as above, but you can stay and hold on to any action before continuing. I will divide it into three groups to explain the key points..
1. It is recommended for beginners to stand in the same mountain style with their feet spread out to be the same width as their pelvis..
2. Remember to tighten your abdomen when lifting your arms, as it is also a form of restraint. Keep your waist curved naturally and do not excessively pout your buttocks.
3. Dynamically practice between the second and third movements, stretching the spine during each inhalation and strengthening during each exhalation..
1. During the process of bending forward to the four pillars, you can walk backwards or jump backwards according to your own situation, but whether walking or jumping, you must tighten your core, keep your waist curved naturally, and do not let your waist fall throughout the entire process..
2. In the transition from the four pillars to the upper dog, if the strength is not enough, you can first go to the cobra, then go to the upper dog, or land on the knee to do it..
3. The transition from upper dog to lower dog can adjust the distance between the feet, if the toes roll.
