On the way to yoga, we are either in yoga or on the way to yoga
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In Hatha Yoga, harness is the “lock of the body”, and its main function is to control the flow of subtle energy in the body
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There are three main methods: jaw retraction (throat contraction), abdominal retraction (abdominal adduction) and perineal retraction (pelvic floor muscle contraction)
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The large bundle method is that three bundle methods are carried out at the same time
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Today’s introduction is to close the chin, also known as the throat lock
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What is jalandhara? It’s like trying to make a double chin
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In Sanskrit, “JAL” means throat, “Jalan” means net, “Dharan” means steam or flow
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Basically speaking, chin retraction is to partially lock the throat and control the flow of energy in the nerves and blood vessels around the neck
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How to do chin tuck? Sit straight and sit high, you can cross your legs, put your hands on your knees, inhale slowly and deeply with your nose, then lower your head, look for the clavicle under your chin, lift your sternum slightly, press your knees with your hands, straighten your elbows, pull your chin back, keep it as long as possible, when you come out, lift your chin, inhale deeply, and exhale, when do you use chin retraction? Unlike the other two, chin retraction is usually combined with specific breathing exercises
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That is to say, it’s very powerful and helps improve circulation and respiration by compressing the main arteries in the sinuses and neck
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The contraction of the throat creates pressure that helps balance thyroid secretion and metabolism
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If you have practiced Ashtanga Yoga, then you must know that the powerful breathing is to cooperate with chin retraction
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By contracting the back of the throat, you can control the speed of breath flow, which is more slow and powerful, and can make breath flow to the chest and the whole body more fully
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When doing this breathing method, there will be a wave like sound at the back of the throat
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This breathing method can be used not only in Astanga practice, but also in flow yoga and even Hatha Yoga
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You will find that sweat will flow much more
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When you go to work, if no one is looking at you, you can also relax and relieve the pressure
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What is the effect of Chin retraction on posture? For example, in the upper dog pose, many of the kids have not opened their shoulders yet, and their chest hasn’t been lifted up, but their heads are hard up and back
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At this time, if you look at it, the chin retraction is loose, and the energy is loose
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That’s right
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The chin retraction is done
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It can keep the neck in the right position when doing the pose
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Not only in the upper dog style, such as side angle style, triangle style, head handstand and so on, they all emphasize micro chin retraction, but also the use of Chin retraction
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Error 1: if the chin is lifted up, the throat lock will loose, and it doesn’t squeeze the thyroid gland
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Error 2: the back of the neck is too curved, and the back of the neck should be extended upward as far as possible, while keeping the chin retracted
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Right and wrong contrast: if the chin retraction is done well, the posture will be more stable
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Wechat for teachers good Today, all the Yoga people are watching.
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