Many yoga beginners lack awareness of the body, and the flexibility and core strength are relatively poor, the direction of the force can not be well grasped, the lack of awareness of postures, many postures just follow the gourd, it is easy to make mistakes
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Of course, life is always imperfect, and no one has ever been able to make yoga perfect
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Even master Iyengar said that there are many problems with his own trigonometry
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When we practice yoga, we never need to compare with others
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We should stick to our own practice, choose the right way, compare and do better
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Slow is better than fast
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Today, I’d like to introduce some right and wrong diagrams of common yoga postures to help you practice better
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Learn to talk with your body, yoga is daily progress, not flawless, adhere to the practice will be effective! Suggest collection! Key points of tree pose: stand with the toes of your feet facing forward to build a foundation; for the bent leg, you can put your feet on the inside of your thigh, inside of your calf or inside of your ankle, that is, don’t put them on your knees
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The hip should be straight and the spine should be extended upward
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Effect of postures: concentrate energy on the spine, enhance the stability of the body, improve the balance ability, strengthen the muscle strength and endurance of the legs, chest and back; relax the hip joint and ankle joint, become more flexible, decorate the lines of the arms and back, and have a good correction effect on the bad posture formed by sedentary
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02 key points of magic chair posture: This is a movement of bending hip and knee
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The knee joint should not exceed the toe as far as possible
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The hip should be extended to the rear obliquely, and the whole back, head and arm should be in an extended line
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Posture effect: stabilize pelvis, activate gluteus maximus, make back muscles more powerful, create more space in chest and abdomen
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03 key points of crescent position: when practicing this position, the hip must be placed in front of the body, do not twist the hip, and keep the spine straight
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Effects of postures: stretch and strengthen thigh muscles, stretch hip flexors, relieve discomfort caused by long-term sedentary; strengthen spine and back muscles, massage abdominal organs, maintain the health of reproductive system; enhance the function of circulatory system, prevent and reduce respiratory diseases
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03 key points of downward dog posture: pay attention to the straight leg, waist, back and arms, and extend under the straight shape
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Keep your back straight, hold your hands on the ground, and press your back toward your thighs as much as possible; lift your hips up, and focus on your hips, keeping your arms and back in the same plane
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Effect of postures: it can beautify the shoulder and back, lengthen the ligaments behind the legs; it can fully activate the potential of all parts of the body; it can nourish the brain, relax the mood and relieve insomnia
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04 key points of boat style: adduction of abdomen, lifting of chest, relaxation and sinking of shoulders, straightening of legs, bending of knees and extension of back
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The most important thing is not to contain the chest and hunchback
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It’s the ischium that presses the floor, not the sacrum
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Effect of postures: effectively exercise the core and balance ability of the body, improve concentration and strengthen leg strength
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Key points of sitting angle B posture: straighten the spine as far as possible, widen and straighten the ribs of the two ribs; turn the thigh inward to find space when sitting and standing, and turn the thigh outward to find stability when bending forward; open the inside of the knee upward and backward, and keep the kneecap (patella) and toes always facing the sky
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Postural efficacy: it can prevent hernia, treat mild hernia and relieve sciatica
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Because this posture can control and regulate menstrual flow, but also can stimulate the uterus, so it is very beneficial for women
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06 key points of Cobra posture: push your hands down on the ground (do not over extend your elbows), lift your chest up to enter the back bend (do not shrug your shoulders and over raise your head); do not put pressure on the lumbar spine (squeeze the lumbar spine), try to stretch your chest, tighten your upper back and lower back, and extend the whole spine upward; keep your pelvis stable on the ground, outside your hips and outside your legs Press the instep to the floor
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Effect of posture: it can not only exercise sacral vertebrae, lumbar vertebrae and thoracic vertebrae, stretch neck, shoulder and chest muscles, but also provide sufficient blood axillary supply for thyroid gland, parathyroid gland, adrenal gland and gonad, increase blood circulation in pubic region, promote health and stimulate vitality
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07 key points of reverse oblique plate style: the so-called oblique plate means that the body is supported on the ground in the form of oblique line, so the body is in a straight line, and the main mistake most people make is waist collapse
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The key to this action is to tighten the muscles of legs, buttocks and abdomen
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Generally, if you tighten the muscles of abdomen, you won’t have the problem of waist collapse
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Asana effect: strengthen the core strength of the body, but also strengthen the strength of the legs and arms, exercise core stability, balance ability and concentration
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Relieve mental pressure, strengthen the immune system, make the body lines beautiful and smooth
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08 key points of camel pose: don’t rely only on flexibility to do this pose, otherwise it will be compensated by the waist and squeezing the lumbar vertebra
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Both the upper and lower back should exert force and stretch
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Push the groin back, adduct the lower abdomen and ribs in turn, and adduct the throat backward
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Shoulder back, chest up, back power, shoulder blade adduction down
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Effect of postures: it can stretch and strengthen the spine
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It promotes blood circulation, especially the spinal nerves to get extra blood nourishment and benefit
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It has an excellent effect on correcting the bad posture of hunchback and sagging shoulders
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09 key points of pigeon pose: tighten and press the buttocks to keep the body center of gravity stable; open the elbows as far as possible to help the chest expand outward, lift the head, open the throat to facilitate the absorption of fresh air, and extend the tailbone downward and the cervical spine upward to stretch the whole spine
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When practicing this type, you should avoid hunchback, curl up and not open outward
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Effect of postures: open chest, gently massage internal organs, increase lung wall, improve the function of respiratory system, increase the supply of oxygen in blood; strengthen the training of muscles at the back of arms, front of thighs and buttocks, effectively shape the beautiful lines of “dead corner” parts of the body
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It’s very important to practice yoga
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Even if your movements can’t reach the most perfect or even the standard for the time being, make simple but correct variations
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As long as you practice, you can make progress, and the standard posture will come naturally
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It’s like we practice walking, sooner or later, but we can walk well in the end
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Finally, I would like to remind the majority of Jiaren: correct the wrong postures, establish the correct habits, and avoid sports injuries
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