How do novices practice yoga?


Upright yoga

Efficacy: exercise this posture, you can exercise the limb ligaments; at the same time, you can exercise the back muscles, strengthen the back strength, correct the unhealthy posture such as hunchback: modify the body lines. Inject vitality into the spine.

Pretending to stand, the back is straight, the hips are straight, and you can take a deep breath on your heels. Inhale, straighten your body, and your head, shoulders, waist and hips are on the same line.

expiration. Lift your arm and push your body forward until your forehead falls and your hips don’t leave your heel. Place the palm on the mat in front of the head. Move the upper body forward, adjust the distance between the arms and the thighs, and keep the arms and dog legs perpendicular to the ground.

Inhale and lift your hips. The knees, palms and soles are straight and close to the ground. Each time you inhale, the back of the waist is pressed downwards, the buttocks are pulled up, and the elbows are held #2 times.



Note: When practicing your body type, pay attention to the legs, waist and back. The arms are in a straight line and stretch under a straight slogan to allow the body to stretch properly. Stretch your legs and heels on the floor. Feel the back of the knees and legs: the back is straight. Put your hand on the floor. Try to press the lower part of your back on your thighs; lift your hips and focus on lifting. The hips, arms and back are kept on a flat surface.

The positional yoga system can guide the practitioner to practice yoga posture correctly and scientifically, avoiding the wrong posture and causing harm to the body. Whether you are a beginner or a yoga instructor, we recommend that you learn yoga and establish a scientific and correct view of yoga. Tomorrow, there will be a yoga-style dog-style variant that is more difficult than a simple dog-style variant.

How do novices practice yoga under the guidance of a dog?

Lower dog action decomposition

A: Kneeling, the palm and shoulder are the same width, the knee and the hip are the same width;

B: Exhale, raise your feet, lift your hips, and make your body look v-shaped. Straighten your legs and press the heels as far as possible on the floor, but don’t use force. Straighten your arms and push your upper body to your thighs and stretch your back. Relax the neck and head with the head hanging between the arms;

C: Hold on for 1 minute and take a deep breath.

Why do you practice under the dog every day?

Stretching leg muscles

Standing, walking, and running every day will make the muscles behind the thighs tight. This is why there are often chronic hamstring tendons and calf muscles. Lower dogs only open the muscles behind the legs and are not too tight. When practicing this position, it is also easy to stretch the spine to the best position, and other parts of the body can also be stretched.

Extended spine

Separate the legs, hands on the yoga mat by gravity support, all traction is downward, in yoga practice, the lower dog is the most effective form of stretching the spine. When you practice, it can help you gently adjust your spine and let it slowly return to normal. Low-grade dogs also have a relief effect on people with neck and shoulder pain.

Mobilizing breathing consciousness

Because the lower dog type is not a complex form, the likelihood of injury is relatively low, so when you do it slowly, you can allow enough time to adjust your breathing. some

Strengthen and stretch the chest

The lower canine type is a type that is beneficial to the chest muscles. Today, most of us sit in chairs all day, and the muscles in the chest are tight. Note that this is not strong. The main reason is that sitting is not good. The role of low-level dogs is to re-stretch your chest muscles and provide the strength needed for the rest of the body. In addition, practicing dog style is also a necessary force to exercise high-level yoga poses.

How do novices practice yoga under the guidance of a dog?

Method / step

The four-stool stool is prepared, that is, knees on the knees, hands and arms on the ground, thighs and arms are perpendicular to the ground, the feet are hooked back, and the soles of the feet are on the ground.

Inhale, push the ground with both hands, accept the abdomen, and knees 20 cm from the ground.

Exhale, put your hands, put your hips, relax your shoulders, keep your shoulder blades away from your ears, let your joints of the humerus, the shoulders not squeeze, the ribs recover, the abdomen tighten, Your upper body and arms are in a straight line. Junior members can do this.

Experienced people can keep their body in this position, the center of gravity does not move forward, let the outer two knees slowly extend outwards, the heel down to find the floor, the legs are not straight, you can do your own limit. .


Remember, the center of gravity is on the hind legs, the strength of the buttocks is not lost, the abdomen is tightened and pushed into the groin, the ribs are restored, the fingers of the hands are opened, and the floor is laid.

The shoulders are not squeezed and the shoulder blades are far from the ears.

The entire spine is in a relaxed and stretched state.

How do novices do yoga under the guidance of a dog?

Lower dog yoga action essentials:

The lower dog type is also a simple head-up stereo, and can also be divided into an intermediate inverted arm support.

The perfect lower dog style is the balance of triangular mechanics. The angle between the thigh and the torso is approximately 90 degrees.

The distance between the hands is usually slightly wider than the shoulders.

The distance between the feet is one foot wide, not the outer eight characters, nor the inner eight characters.

Note that no one has specified that the heel must fall on the floor. Yoga has no dogma!

I feel that the biceps are working hard and the muscles near the shoulder blades have a feeling of stretching.

The whole movement is full of power and the bones must be in the right position, in the right place.

Don’t press your shoulders. Do not press. Also do not bend to the inside of the tail or under the tail, which will cause tension in the shoulder and cervical vertebrae, excessive pressure, and damage.

The thighs are stretched vigorously and pushed back to allow the spine to fully stretch and relax.

New day, new frustrated. Doing it every day, every day has a new feeling.


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