What is Yoga sequence? Why is it so important? Cultivate it to make the body “position” longer and more “smooth”

If you ask why you want to practice yoga and what is the purpose of learning yoga, some people may say that it is to help regulate the body, or to reduce body fat, shape the body, or to find a trace of inner peace and peace in the world of yoga. There are many answers, but this does not hinder our enthusiasm for Yoga learning! However, the beginning is very good, but some practitioners give up on the way to practice, and part of the reason is that “hurt the body”. To be exact, it should be sports injury. Because of physical injury, they have to quit learning. In fact, all sports may cause sports injury. This is not to advocate that everyone will be injured anyway Just don’t practice, or if you’re going to get hurt, just do it. < / P > < p > the study of anything should pay attention to methods, of course, yoga is not included. If we can master the correct practice methods of yoga, we will benefit immensely. The most basic principle of yoga practice is alignment. If we follow this principle in the whole practice process, we will get less injuries and more Some people may have doubts about the effect of practice. He has never followed the order of position in the practice of yoga, but the posture is still very good. Is order important? < / P > < p > in fact, during continuous yoga practice, although you may not cause severe body pain due to improper posture or wrong posture, many injuries are accumulated bit by bit. When you find that your joints or tissues are worn or injured, it may be a relatively long time. < / P > < p > this may be why it is necessary to establish a sense of alignment at the beginning of practice and try to abide by this principle as far as possible. Learning good Yoga sequence can not only avoid injuries to a great extent, but also can better improve our awareness of our own body, improve our posture class practice, and achieve the best state of physical and mental integration Let’s talk about some things about “alignment” in yoga practice. < / P > < p > what is alignment: alignment refers to the most accurate way of each yoga pose, which can maximize the protection of the body benefits and minimize the risk of injury. From the physiological structure, each of our body’s skeletal organs have their own correct position, with the head at the top, the spine as the support of the upper body, and the pelvis maintaining neutral and upright position These physiological natural positions are the order of the body. From another point of view, for example, modern people often look down at mobile phones, cervical lordosis probe and other bad posture, that is, the cervical spine is out of alignment, habitual bending and hunchback with chest, that is, the lumbar spine is out of alignment. < / P > < p > how to judge whether or not our body is in the most comfortable instinctive state, that is, the in-line state. Therefore, in asana practice, if you feel uncomfortable quickly, you should consider whether the body is in the wrong position. Depict the upright position of the body’s bones and joints in your mind, no matter in any yoga posture Think of the correct sequence state, in order to adjust in time. < / P > < p > in the standing pose of yoga, take the symmetrical neutral position of the body as the sequence position. First, take the spine of your body as the center point, retract the chin downward, keep the head vertical, do not over tilt forward or backward, keep the shoulders natural and straight, fully open the chest, lumbar spine is in normal physiological curvature, the body’s pelvis is in the neutral position, and does not move back and forth Step on the pad with both feet and place the center of gravity evenly on the soles of both feet. < / P > < p > when it comes to balance postures, such as warrior pose, the key is to ensure the pelvis is in neutral position. At this time, the muscle strength of your legs must be sufficient, and when you stretch the legs, the hip position must be guaranteed. < / P > < p > in the backward bending posture, the shoulders can be fully opened, and the muscles of the arms and legs should have certain strength. When the body bends backward, the hips and thighs should be used to drive the extension of the body’s spine to open up space for the extension of the spine. Many people’s bodies are not in the right position when doing the back bending posture, but they are forced to squeeze the lumbar spine or thoracic vertebrae to complete the excessive compression However, it will cause low back pain, so your body is definitely not in order at this time. < / P > < p > many people are used to supporting the weight of the whole body with the strength of the head and neck when doing the inverted pose, so the cervical spine will be excessively squeezed, so that the neck pain will often be felt after completing the inverted pose. At this time, our body needs a strong core strength to keep the body as far as possible. Even if it is in the inverted state, the whole body will also present a state of alignment, and the body should try its best to upward Lift and extend. < / P > < p > 1. Spinal neutrality principle: the spine is the core part of yoga postures. No matter what posture we do, the spine of our body should be in a sequential state. The spine of our human body is segmented. We should pay attention to the activity of the whole spine, not the curvature of a part. The normal state of the spine in alignment is extension, forward bending, back bending, lateral bending and torsion. < p > < p > 2. Keep breathing principle: in yoga asana practice, it is very important to maintain a deep and long breath. The more difficult the posture is, the more stable the breathing rhythm is. Do not hold your breath. Slowly try to use breathing to drive the movement of the posture. When the body is still, try breathing to help muscles extend. < p > < p > 3. Principle of keeping balance: keep the body’s center of gravity stable and fully activate the body’s muscle groups. When stretching and extending the muscle groups, keep the balance between the left and right sides, balance the opening and closing of the front and back, warm up the first few actions in the sequence pose, slowly warm up the body muscles, improve the flexibility and awareness of the body, and put them at the end Slow body rhythm, make your body feel comfortable and relaxed. < p > < p > 4. Muscle activation principle: in yoga pose practice, the body’s muscle group should keep awake and keep a moderate contraction state. Stretching the body’s muscle group means that our body is in a state of movement, and the muscles are extended in a relaxed state, with a certain amount of slow and active extension. No matter what posture your body is doing, keep your body muscles active at all times, which can also help you digest body heat and shape smooth muscle lines during practice. Skip to content