How to learn yoga, how to learn yoga well

舢舨Pinyin is pronounced as [shānbǎn].

Sampan (sampan) is also known as sampan, "sampan" is a fake word, through "board". It is a kind of small boat, also called "three plates", which was originally meant to be made of three plates.

It is a type of wooden structure boat. Generally, it is smaller, and the civilian sampan often rides 2-3 people, and the military sampan is about 10 people. Sampans are still used in some places.

If you have not learned yoga and start from scratch, it is recommended that you find a professional training school to learn it. If you have learned the basics before, you can go directly to the promotion course. Because you don't have a foundation, you will find it difficult to learn if you suddenly learn an improvement course.

If you want to choose a good yoga instructor training school, you should choose according to the following aspects:

1: Training qualification: A yoga studio without qualifications will definitely not work, if there is any problem in the later stage, it will not be easy to deal with!

2: Teacher qualifications: how long does the teacher teach, and whether the teacher explains the knowledge meticulously or not.

3: Small class teaching: not too many people, usually about 20, so that the teacher can take care of every student.

4: Certificate: Like Mani Yoga, it issues domestic and international certificates, which are common at home and abroad.

5: Yoga environment: If you don't have a good environment for practicing yoga, you will be easily distracted and learn badly.

6: Chain: First of all, it depends on how many yoga studios there are, whether they are chain stores or not, and the chain stores are guaranteed.

Becoming a qualified yoga instructor requires us to practice for a long time, and it is not enough to practice for a day or two. In terms of practicing yoga, it also has a lot to do with myself. As the saying goes, good is different from person to person.

Some people learn things faster and have better flexibility, so students can adapt quickly. Some people are stiff, which requires long-term exercise.

The method of practicing yoga for beginners is: support the ground with both hands, kneel on both knees, kneel on all fours, inhale, turn the pelvis forward, raise the head and raise the chest, exhale, bow the back with the chest and bow the head, look at the navel, extend the spine section by section, and repeat the exercise 10-15 times.

In addition to this, there are:

1. Stand in mountain position, put your feet together and step on the ground, the outside of your legs are closed to the middle, the front of your thighs is pushed back, the core is slightly retracted, the clavicle and the shoulders are relaxed, the spine is extended, and you can stay for 5-8 breaths.

2. Enter the phantom chair pose from the mountain pose, exhale, tighten the core hip flexion, bend the knees and squat down, stretch your hands over the top of your head, the tailbone along the ground, lift the front side of the hip, keep the leg muscles activated, and stay for 5-8 breaths.

3. Exit from the phantom chair pose, enter the downward dog pose, push the ground with both hands, extend the armpits, push the ischia upwards, push the front of the thighs back, retract the core slightly, and adjust 5-8 breaths.

4. Enter from the downward dog pose, exhale, tighten the core, bend the knee of the right leg and move forward, land on the left knee, inhale, extend the spine, straighten the hands upward, exhale, tighten the core, sink the hips down, relax the shoulders, and stay for 5-8 breaths.

5. Exit from the previous action, enter the triangle stretch, inhale, turn the toe of the left foot to the left, straighten the left leg, point forward with the right toe, inhale, raise both sides of the hands, exhale, tighten the core, bend the body to the left side, hold the front of the calf with the left hand, extend the right hand upward, turn the head to look at the right hand, and stay for 5-8 breaths.