When practicing yoga, how should I exert my strength correctly?

The correct force diagram of 3 yoga asanas can be understood in seconds at a glance!

Many beginner practitioners do not know how to exert force correctly and do not master the correct method, even if they insist on practicing every day, there is no great effect! If you want to maximize the effect of yoga, in addition to perseverance, you should also develop a good habit of movement and force, get rid of the barbaric practice, and in the long run, not only make rapid progress, but also truly master the core of yoga, so that you can experience the charm of yoga!

1.Four-column support.

a.Lie prone on the yoga mat with your hands at your sides and legs together and stretch back naturally;

b.Breathe evenly, use the power of your palms to support the ground to keep your body balanced, tighten your abdomen, and keep your back and arms slightly parallel to the ground;

c.Tighten your hips and lift them up as much as you can, but not too high, tiptoe to the ground, and lean your feet slightly forward;

d.Hold the movement for 1min, return to the initial stage, and repeat the movement 5 times.

2.Sloping plate type.

a.Maintain parallel support, tighten the abdomen, breathe evenly, and keep the palms of your hands and the soles of your feet the same width apart;

b.The elbows are kept straight, the relaxation is all me, the shoulder blades, the back is straight, and the strength of the whole body is concentrated in the abdomen;

c.With your whole body in a straight line, turn your pelvis slightly back to soothe your back pain;

d.Hold the movement for 31min, slowly return to the preparation stage, and repeat the movement 5 times.

3.Warrior three-style.

a.The three postures of the warrior mainly examine the balance of the human body, first of all, maintain a mountain standing posture with the legs together;

b.Breathe evenly, with the upper body and torso slowly leaning forward while the right leg slowly stretching backwards and upwards, and the whole body is slightly parallel to the ground;

c.Tighten your abdomen, stretch your arms forward in a fit position, push the heel of your right foot back as far as you can, and use the strength of your left foot to support the ground to keep your body balanced.

d.Hold the action for 1min, change to the other side to practice, and repeat the action 5 times:

After a set of asanas, I believe that everyone has some experience on how to practice yoga correctly, so for beginner practitioners, having a good practice method at the beginning will maximize the effect of yoga, and they will also benefit from it, no matter what, believe in yourself and keep persevering! It's going to get better and better!

For example, the back of the legs are extended, which requires the abdomen to be tightened, the shoulders and back relaxed, the heels to press down hard, and the forward push to push hard, so that the legs can be used correctly. The crescent moon pose is also a force in the legs, and at the same time the force is evenly pressed on the legs.

When practicing yoga, if you don't know how to exert power, you should go to a formal yoga class and find a yoga teacher to help you find out how to exert power. In the long run, not only will you make rapid progress, but you will also be able to master the core of yoga.

The power part of each yoga movement is different, you can go to the gym to find a special coach for guidance.

A yoga micro-class every day, simple and easy to learn, you can practice at home!

When practicing yoga stretching, it is better to use the inhale to exert force than to exhale. First of all, because the inhalation is the time to accumulate strength, the second is because the force exerted when exhaling is relatively small, and the second is that you can exercise your breathing rhythm. It is necessary to elaborate and analyze the reasons why it is better to use inhalation to exert force when practicing yoga stretching from the following three aspects.

1. When you inhale, it's time to build up strength

First of all, when you inhale, it is the time to accumulate strength, at this time you can accumulate a lot of strength, because the lungs are expanding, and this time is also the process of slowly accumulating strength.

Second, the force exerted when exhaling is relatively small

The second is that the force used when exhaling is relatively small, the chest cavity is contracted when exhaling, the pressure of the lungs increases at this time, but the strength of oneself is reduced, if you choose to use the corresponding way to yoga stretching at this time, the results achieved are not so ideal, and may also damage your body cells, which is very unfavorable for the parties.

3. You can exercise your breathing rhythm

Furthermore, you can exercise your own breathing rhythm, for the person concerned, if you choose to inhale and exert force when you are stretching in yoga, this time is not only beneficial to your own physical exercise, but also to exercise your own breathing rate, it is very important to find your own breathing rhythm, which is very important, because if you do not find a verified breathing rate during exercise, it will greatly shrink your sports performance.

Precautions that should be done when practicing yoga:

You should train according to your own actual situation, don't overtrain, this is a very wrong behavior, and you also need to listen to the coach's guidance to train to get twice the result with half the effort.

I think you should exert force when you exhale; Because this breathing method can work the muscles of the whole body well, it can also avoid strain, and can adjust the breathing rhythm to the greatest extent.

Abdominal breathing is to use inhalation to exert force, so that the amplitude of stretching can be deepened, and it can also have the effect of shaping up.

When practicing yoga stretching, you should choose Heart Qi, the way of exerting force will be better, and there will be a good performance.

Many movements in yoga require a certain amount of flexibility in the body.

In order to complete, it is necessary to open the shoulders and open the hips, for example, the wheel pose has requirements for the flexibility of the shoulders, and the lotus sits on the hips.

The flexibility is necessary.

Beg. There are also many movements in yoga that require a certain amount of physical strength to complete, especially in the practice of Ashtanga Yoga.

Asana. For example, the four-column pose and the headstand need to be completed, such as strong upper back strength and core strength.

Neither flexibility exercises nor strength exercises are the purpose of practicing yoga, and it is important to note that yoga is definitely not practiced for the sake of developing the muscles of the body or for splitting.

It's about better stretching the body, giving space to the body, and preparing for a healthier body.

There are many alternatives to these asanas that require gentle lifts or strength, and these are not just the more difficult ones, so if you really don't want to do specialized strength training and.

Flexibility training doesn't matter either, because they're just for practice.

Prepare for the more difficult yoga asanas. But yoga yoga asanas.

The more difficult the practice, the better, because yoga asanas are the most important.

The function is to extend the body so that all parts of the body are even.

If your body is very stiff and hard at this stage, then only.

A little stretching can help.

You. Your body is like a very tight rubber band, if.

If you pull it too hard, it will break. Everyone.

Do the yoga asana that suits you right now, and it suits you.

Asana is the best asana.

The practice of yoga asanas itself is also a knot of strength and flexibility.

Hey, as you practice longer and longer, you'll find you.

The flexibility and strength will get better and better, but there is no specialization.

Gate strength training.

And flexibility training is then targeted to sex.

So if you want to make yourself more powerful or more quickly.

Softly, or if you want to do it quickly, you can start practicing high difficulty.

Yoga asanas、Then you can perform some specialized strength and。

Flexibility training. However, don't rush it. Hope it helps.

No, what kind of exercise does not require much strength as a prerequisite, strength is not good from a small simple practice, yoga exercises are mainly based on stretching the body, the movements are relatively high and soothing, exercise people's flexibility as the main goal, practice strength of the action is less, more of the core key ruler strength training. When practicing, you should pay attention to avoid joint damage.

In fact, the strength of the muscles corresponds to the strength of your bones, if the muscles are strong, the bones that support it must be strong, which is why the forensic physician can judge the weight and appearance of the deceased person according to the condition of the deceased's bones, which is why doctors always recommend osteoporosis patients to do more exercise, because exercise muscles will correspondingly strengthen bones. In fact, practicing yoga will not make you look muscular, because practicing yoga is to relax in breathing, and deep, in the relaxation of muscle participation is relatively small, can effectively stretch to the tendons - ligaments, so that the body is more and more flexible, only flexible tendons can give you health, we know that many muscular people feel very uncomfortable and unhealthy, and those athletes retire because of tendon injuries rather than muscle injuries, the main movement of equipment is to your muscles, and relaxed yoga practice will act on tendons, Most of the meridians run in the tendon part, which is why practicing yoga will unblock the meridians, and the practice will not be as muscular as the exercise equipment. As we age, our limbs, especially the arms, become more and more weak, and the practice of upper arm strength will fight against aging, which can be seen the importance of practicing upper hip strength.

Yoga is more than just a set of popular or trendy fitness exercises. Yoga is a very ancient method of energy knowledge that combines philosophy, science, and art. The foundation of yoga is built on ancient Indian philosophy, and the mental, physical, and spiritual precepts have been an important part of Indian culture for thousands of years.

Yogis in ancient times developed the yoga system because they believed that by exercising the body and regulating the breath, they could control the mind and emotions, as well as maintain a healthy body.

There are some strength exercises.

It is done by stretching the muscles and joints to achieve a certain posture and to hold the breath and calm the nerves and promote health.

Because of the lack of time to walk, let alone walk barefoot, most people don't know how to use the soles of their feet.

When practicing yoga, there are many standing postures, the feet are the foundation, whether the feet are used is related to the stability of the foundation, at the same time, it will also cause a chain reaction between the knees and hips, therefore, we must pay attention to the correct way to exert force on the soles of the feet.

The wrong foot force will affect the knees, thighs and buttocks, so how to exert force with the feet in the standing position? We need to recognize both of these issues.

First, how to compact the ground on the soles of the feet.

The 3 points of the foot floor should be compacted to the ground, which are the two points of the heel and the forefoot, and when the foot is on the ground, feel the 3 points of the sole of the foot through the instep and press downward.

Because of the different walking habits, some people have the habit of foot valgus, some people have the habit of foot valgus, and friends with foot inversion must learn to make the big toe ball compacted downward; Friends with valgus should press down on their heels.

Whether the foot is varus or valgus, we need to work hard to press the heel down and lift the arch of the foot.

Second, the force of the foot has a great impact on the knee.

In the three-dimensional pose of standing with the legs straight, when the arch of the foot collapses, the knee will be buckled inward and pressure will be generated on the side of the inner knee; When the arch of the foot is raised, the foot is applied the correct force and the knee returns to the correct position. In the standing pose where the leg is bent, when the arch of the foot collapses, it can also cause the knee to buckle.

When the sole of the foot is properly exerted, the arch of the foot will lift and the knee will return to the correct position. The feet are off the ground in the posture, and the feet cannot be relaxed. In yoga pose with your feet off the ground, your feet are not compacted to the ground, but your feet are not relaxed.

For example, when sitting and bending forward, the soles of the feet are facing forward, and many students have no use of their feet", or even leaning to one side, at this time, the thighs and calves are not activated.

When sitting and bending forward, the foot should be hooked back and the heel and big toe ball should be pushed out, while the heel should be gently pressed down on the ground to activate the calf muscles.

The 3 points of the feet should be compacted to the groundWhen the foot steps on the ground, feel the three points on the sole of the foot, and then press it downward.

When practicing yoga, the feet should be slowly exerted, some movements need to use the heel to exert force, some movements need to use the toes to exert force, and the muscle groups stretched in different ways are also different.

When practicing yoga, the force point is particularly confused, so first of all, you should let yourself know which part of each yoga practice is the most important part, whether it is to stretch or shape, and then use this idea to exert force.

Specialized strength training should be done for body parts, while being careful to eat less greasy foods.

Focus on this place, relax, breathe hard in this place, the more awkward you are, the more you feel that you can't do it well, practice makes perfect, don't give up, there will be a day.

Practicing yoga can shape the body curves and stretch the muscles, but it cannot exercise the body. Yoga is generally a preparation before and after exercise, do yoga before exercise to prevent muscle strain, and do yoga after exercise to stretch the hand muscles.