Question 1: how to breathe, teacher? How do I feel that my stomach is always suffocated when I inhale and bulged when I exhale? Could you give me some guidance? A: there are three types of breathing: chest breathing, abdominal breathing and full breathing
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During chest breathing, the abdomen keeps adduction all the time
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Whether you inhale or exhale, the chest expands when you inhale and adducts when you exhale
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During abdominal breathing, the abdomen protrudes when inhaled and concave when exhaled
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The fluctuation of the chest is relatively small
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In full breathing, the chest and abdomen expand as you inhale and contract as you exhale
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When practicing postures, you can use the flowing and core strength chest breathing, slow and simple postures
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Question 2: how to connect the arm, shoulder and core? A: in addition to the traditional three methods (chin, abdomen and perineum), there are also the external methods (armpit and groin) in modern yoga
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The armpit is the connection point between the arm and the shoulder, and the groin is the connection point between the core of the abdomen and the leg
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To find the stability of the armpit, one is the anterior serratus muscle, the muscle between the ribs, and the other is the latissimus dorsi muscle, probably around the lower end of the scapula
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These two muscles stabilize the arm and shoulder
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If you want to find these two muscles, the easy way is to do a cat stretch bow
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The main point of inguinal connection is iliopsoas muscle, which extends from spine to thigh bone
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Similar to straight leg near the chest movement can exercise to this part
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Question 3: why do I feel a lot of arm muscles when I practice by myself
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Am I not stretching well? A: the lack of stretching is on the one hand, and on the other hand: at the beginning of practice, the body muscles will increase, so will the arms and thighs
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But after practicing for a long time, you will use your core and breath to practice asana instead of relying on muscles
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Moreover, there are so many yoga postures
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Every day you take different classes and different postures, your body will be stretched to different positions
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Question 4: I feel that my left and right sides are different
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The right side is more relaxed than the left
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Why? A: most of us often use the right side of the body, so the right side is more powerful, and we have more control and awareness of the right side of the body
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Especially the standing posture, arm support posture and so on, the advantage of the right side will be particularly obvious
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Yoga stresses balance, trying to practice equally to both sides of the body
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Some teachers will let students practice from the left side, just to strengthen the weak left side
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The fifth question: Yoga slimming effect is very slow, does the teacher have any other suggestions? A: it is suggested to do more upper class yoga and Ashtanga Yoga to fully mobilize the core and strength
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Wechat for teachers Today, all the yoga instructors are watching.
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