钉五个经典但棘手的瑜伽姿势的技巧

byJulia Malacoff
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钉五个经典但棘手的瑜伽姿势的技巧

当你进入瑜伽,很容易对那些曲折,弯曲,倒置的平衡姿势非常重要。但是许多人没有意识到的是掌握基础知识实际上是大多数人瑜伽的积极影响来自。

“当我们将人体的运动与呼吸合并时,瑜伽的最大好处是从最简单的姿势中流动。”Namita Kulkarni, a yoga teacher. “Our achievement-obsessed culture has us chasing after the tougher poses as evidence of skill and athletic prowess, and underestimating the importance of the more common and simple poses.”

问题的一部分是,我们通常没有意识到掌握基本姿势的挑战是多么挑战。库尔卡尼说:“要'掌握'一个姿势是要轻松而稳定,呼吸在没有任何压力的情况下流动。”“ Asana的目的是整合身体,呼吸和思想。练习更简单的姿势为这种整合的实现奠定了坚实的基础,并与您远离垫子。”

另外,如果您最终想成为那些更加困难的姿势,那么理解基础是必不可少的。“如果不完全了解身体在太空中的位置以及空间中的移动方式,就无法正确或安全地执行高级姿势,例如手臂平衡或倒置,”勇敢的新瑜伽. “When we practice poses such as downward-facing dog and triangle, we develop awareness of our body parts, including how they connect to one another and where they are placed in a pose.”

问题是,其中许多常见的瑜伽姿势是最棘手的。在这里,专家瑜伽老师分享了掌握基础知识的技巧。

“Although downward-facing dog is considered a basic pose, it is actually quite complex,” Upton says. Often, people find it painful for their hamstrings and shoulders, which is tough, since many classes come back to this pose over and over again. The key to getting it right and minimizing discomfort is to find a balance between the upper and lower body.

  • Bend your knees.“Bend your knees and focus on lifting your sit bones up toward the ceiling, then reach them back toward the wall behind you,” Upton advises. “This will help you lengthen the spine and draw weight from the wrists and arms to the legs.
  • Use your whole hand.厄普顿说:“请注意,如果您的拇指和食指从地上抬起。”“如果是这样,请尝试通过张开手指,穿过手臂,用双手均匀地压下手指,在垫子上创建完美的棕榈印刷。”
  • Turn your upper arms away from your ears.如果这样做,您的肘部折痕应该向上向上朝向拇指。厄普顿指出:“这将拓宽您的背部并接触您的手臂和肩膀。”

另一个姿势,您通常会在一次瑜伽课中多次练习,向上的狗会感到棘手。有几种方法可以使它变得更容易。

  • 抬起胸部,而不是下巴。瑜伽老师兼创始人阿德里安·考克斯(Adrian Cox)说BreathYoga. Unfortunately, this makes it impossible to fully lift your chest. “As you are coming into an upward dog, cast your eyes down toward the ground, pull your throat back as far as you can so you can lift the chest maximally. Only then tilt the chin back,” Cox advises.
  • 在肘部保持一点弯曲。“If you completely straighten your arms, the shoulder blades become off-limits for control,” Cox says. “By keeping your elbows bent, you can retract your shoulder blades toward the spine and get a deeper backbend.”
  • 将脚的顶部压入地板上。Your shins and knees should lift off the mat as you do this, says凯瑟琳·迪马吉奥(Katherine Dimaggio), a registered yoga teacher. “Many people do this pose keeping their legs down on the mat, and there’s much stronger engagement throughout the legs and glutes when the posture is done in its full form.” This means you’ll get bigger physical benefits from the pose, and engaging your glutes also means your low back is protected.

三角形姿势看起来足够简单,但是许多瑜伽新手发现它不舒服,并且是挑战的平衡。

  • Keep your gaze horizontal.Students are often cued to look up at their top hand in this pose, but Cox says this head and neck position isn’t appropriate for most people. “I would suggest you look horizontally with your eyes and pull your throat back, so the crown of your head lines up with the spine. Then start to rotate the chest — but not the head — toward the sky.”
  • 保持顶部与肩膀保持一致。在三角姿势中,目标是尽可能旋转胸部。“大多数人会试图通过将顶部向后推来旋转胸部,但这实际上可以拧紧肩膀并限制移动性。”考克斯说。取而代之的是,双手直接与肩blade骨保持直线。
  • 微弯曲前膝。Dimaggio说,这可以帮助解决这个姿势中通常发生的髋关节错位。Dimaggio解释说:“想象一下,将您的臀部彼此堆叠在一起(与底部的臀部弹出相对),就像您靠在身后的墙上一样。”然后,将您的底部臀部固定起来,以帮助自己自给自足。

由于许多人已经熟悉木板,因此他们认为他们知道如何在瑜伽中正确地做到这一点。但是,尤其是这种姿势比看起来要难。“木板的姿势是一种强烈的姿势,在整个身体中都具有完整性,如果正确执行的话,可能会很困难。”米歇尔·休斯顿,注册的瑜伽老师和私人教练。不过,小调整会产生很大的不同。

  • Press the ground away from you.Imagine you’re lifting through your upper back and hugging your shoulders toward your heels all the way from your ears, Houston recommends. This gives you a sturdy foundation.
  • 稍微塞了骨盆。这可以保护您的腰部免受摇摆的影响,并有助于确保您使用核心肌肉来保持姿势。为了加强效果,请想象一下休斯顿建议,将肋骨朝臀部骨头伸直。
  • Balance your weight between feet and hands.Sometimes, people shift their weight toward the back of the mat while in plank pose. Instead, consciously center your heels above the balls of your feet to help even out the weight distribution.

库尔卡尼指出,这种姿势,也称为“尸体姿势”,通常在瑜伽练习结束时降低到五分钟。但是,您可以从这个姿势中获得更多的收益,并通过花费更多的时间来感到更加清新和恢复。

  • 延长您的savasana。“I cannot emphasize this enough: There is no savasana to be had in those last 5 minutes,” Kulkarni says. “It takes about 15 minutes at the very least for the heart rate, the breath pace, and the whirring of the modern mind to slow down enough for anything resembling savasana to even enter the scene.” Her recommendation? If you’ve practiced for one hour, aim for a 20-minute savasana.
  • 使用道具。库尔卡尼说:“眼睛枕头或一块深色的布将遮住光线。”“这很重要,因为光是一种巨大的兴奋剂。放在脖子下方的卷起的手巾是支撑脖子的好方法,或者您可以将其放在膝盖下以保持臀部屈曲的放松。

Check out“Workout Routines”在MyFitnessPal应用程序中,可以发现和记录锻炼,或通过适合您目标的锻炼来构建自己的锻炼。

关于作者

Julia Malacoff

Julia (@jmalacoff)是一位经验丰富的作家和编辑,专注于健身,营养和健康。她还是经过认证的私人教练和精确营养1级教练。她每天都在阿姆斯特丹骑自行车,并在世界各地旅行,以寻找艰难的汗水和最好的素食美食。

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