Now, many friends are criticizing the damage caused by yoga practice.
In fact, yoga is one of the safest sports in the world. It was, is, and will be. The formation of these injuries is only because some trainers or practitioners of the body structure and movement of the common sense of the formation of some people do not understand the structure of the body and exercise, or some people are driven by greed, has nothing to do with yoga itself
The good news is that many practitioners are only hurting the body, and if we remain ignorant about yoga and create some conceptual misconceptions, it will be more difficult to repair than the body.
Here, we list nine common mistakes that you can avoid in your exercise.
Trap #1: not knowing your own body
Mr. Nan huaijin once said in the basic understanding of meditation: in order to achieve success in practice, we must have an understanding of physiology and medical science.Here, we will condense the knowledge into a few points for attention. Please follow them when you practice.
When you do lunges or squats, twists, such as squats, warrior series, waist turns, crescent, lunges, and lunges. Be sure that your knee never crosses the toe and is in a vertical line with the toe. Put your weight between your legs. This is done to protect our patella, meniscus and ligaments in the knee area and to avoid injury to the femoral nerve.
When you do trunk overstretch, that is, camel, arch, dynamic waist work, cobra, dog, etc. Please be sure to note that what we are doing is not to bend you back so much, but just to flex the joints and muscles. Activity must tighten buttocks and lumbosacral muscle, the transverse abdominal muscle will moderate tightening, feel like spine elongating stage when muscles tighten the springing up of stretch upwards, then open the chest, open the shoulders, don't let your shoulders upon in action, feel the spine to the excellent toughness unsheathing scabbard did with rigid rainbow stretching back.
Don't have the feeling of pushing your belly forward, and don't push your hip joint too far forward so that you can't stand still. Don't feel like you can't breathe. This is done to protect the curvature of the spine and the discs.
When extending leg and arm do not let knee and elbow joint exceed stretch, namely hang in the air press leg, when the body supports wait for a circumstance, kneecap before kneecap is not hind sunken, the horizontal line before elbow joint is not front protruding. Keep your leg and arm in a 180 degree line. This is done to protect the knee and elbow from damage.
When you support your body, try to keep your palms as strong as possible. Don't just press the weight to the palm root. This is to protect the carpal tunnel and cartilage. Please keep the pelvis in a neutral position when stretching the hip joint, that is, do not fold outwards excessively when doing the monkey pose, king dance, bow and other movements. This is to avoid lower limb nerve entrapment syndrome.
Do as little as possible the exercise of turning the body when bending down, such as triangle exercises to ensure coronal surface movements. For some classic postures, such as triangle rotation, side angle rotation and other exercises, try to break the movement into single planes. It is not possible to perform interplane movements at the same time, such as firstly leaning down on the body, maintaining the normal position of the spine, and then slowly rotating horizontally. The purpose of this is to prevent damage to the intervertebral disc and avoid the occurrence of injuries such as bulging and dislocation. (Impaired is characterized by soreness in the lower back, or radioactive lower back pain).
When your hands are folded, keep your palms against each other, whether they are up or down. Do not let the little fingers and palms open. This is conducive to recuperating and converging the pericardium.
Trap #2: just stretch, ignore endurance exercises
When it comes to yoga practice, many friends without professional training will think that this is a sport that makes people softer and better.
Many courses also stretch and stretch. Here, let us first look at the consequences of a soft body. For example, our ligaments and cross-joint muscles look like elastic rubber bands wrapped around the bone-to-bone junction. Make your body safe and flexible. If these rubber bands become loose, the joints will become a plate of loose sand that cannot support the body. Bone also becomes more suitable for fractures due to lack of muscle protection.
If you just stretch the muscle ligaments without considering the recovery of muscle strength, endurance and muscle elasticity, then when our aging proteins such as collagen, which are old enough in the body, are lost, our body will not be able to move normally. Therefore, in the practice of stretching, there must be flexion, and muscle strength and endurance training must follow, not just blindly stretching.
Trap #3: Rote memorization the cooperation of movement and breathing
There are strict requirements for yoga postures and breathing cooperation. For example, when we are doing exercises like fish pose, camel pose, etc., in order to reduce the pressure in the body, we need to exhale when we fix the movements and recover. If this is not the case, dizziness and headache may occur in light cases, retinal detachment may occur in severe cases, tympanic membrane perforations and even cardiovascular and cerebrovascular ruptures. Because the standard training of cat pose exercises will be combined with different methods of constriction, we raise our heads and lower our waists when we inhale, and arch our backs and lower our heads when we exhale.
If the abdominal muscles are contracted when the action is exerted, of course, the breath will cooperate. If the actions are guided by the mind, for example, shoulder and elbow work, when the elbows are raised, the mind will inhale, and all the energy will be absorbed into the body. Breathing, exhaling all the troubles, you also need to move with breathing, but turning your wrists, heels, and shoulder and elbow rotation, you must breathe and move together. It is a bit metaphysical.
Moreover, for people who have just started yoga training, it is not appropriate to show the movements that must cooperate with breathing and movements in the course, because these friends have a weak sense of physical control. They must cooperate with breathing, which will only cause depression, belching and other physical discomforts. These class friends should not overemphasize the cooperation of breathing and movement, but should pay attention to the feeling of the body, and breathe along with the feeling of the body. The cooperation between breathing and movement of yoga is originally set according to the safety needs of the body.
When everyone slowly learns to experience the sensation of the body, the cooperation of movement and breathing will not go wrong. Practicing this way also reflects the original intention of yoga. For those who have weak self-awareness and cannot experience proper breathing, please try to slow down the rhythm of your movements, and try to appreciate slowly between breathing and exhaling.
Trap #4: Blindly follow
There are many ways to practice yoga asanas, but not all new courses are suitable for all practitioners. In fact, as long as we can maintain control of our knowledge and thoughts, or control of our body, no matter how we practice, we cannot escape yoga. As a practitioner, you must learn to choose only the right ones, otherwise you will be injured.
Trap #5: Exhausting energy is the only way to lose weight
Yoga is a way to nourish the body, not a way to dissipate it. Therefore, sweating and exhausting physical training are not in line with the requirements of yoga, let alone the first choice for effective weight loss.
According to the theory of exercise physiology, when we sweat heavily, the blood volume decreases, the heart pressure increases, asthma suffocates, and the amount of food is insufficient. The energy system will activate the anaerobic system and the aerobic system to supply energy. At this time, the amount of fat burning is greatly reduced compared to when the aerobic system is independently powered. Therefore, in this state, we have neither health nor weight loss, but it is better to practice steady weight loss during exercise.
According to the theory of health care in traditional Chinese medicine, blood and sweat are of the same origin, sweat is the fluid of the heart, blood is the mother of qi, and a large amount of sweat is discharged, which not only increases heart pressure but also consumes qi and blood. On the contrary, the breathing is smooth, and the state of thin sweat is best.
Trap #6: Yoga can be practiced in any physical state
The statement is correct, but the concept cannot be changed to any body can practice yoga asana. Especially yoga asana group classes. Blood pressure over 180/100, blood glucose over 13, cardio-cerebral-renal syndrome, acute, infectious disease, within two months after surgery (including abortion), lactating and pregnant women, severe osteoporosis, spinal injury cause compression of nerve wires, age is too big, severe Meniere's syndrome (severe vertigo) is not suitable for yoga group posture training.
Trap #7: Think of the "slide" in your heart is meditation
Many friends think that sitting there, listening to the teacher on the podium reading "prose", and then giving a poem image to the teacher's prose in his mind is meditation, which is only semi-hypnotic, or just trying to replace some negative thoughts with some positive images of psychotherapy. In fact, meditation begins when our eyes, ears, nose, tongue, body, and main stream of consciousness flow in one direction.
For whether to enter a state of meditation: whether the mind is resting. When thoughts are absent, we start meditation, but this is not an easy task, and the active level of thoughts is incredible. When we follow our thoughts, we begin to take illusions as true and lose ourselves. Remember that there is a homework that must be done before long-term meditation exercises. This homework is self-cognition, that is, no matter what picture your heart flows through, no matter what emotions and feelings come.
You have to say to yourself, I know I see a picture or I know I am experiencing an emotion. It's just a painting, a fantasy, it's just the emotion of the clouds passing by the sky, let it float quietly, and the sky of the mood will not be polluted by it.
Don't cling to any pictures and emotions flowing through your heart. No matter how beautiful or happy they are, they are illusions of the heart. Don't be persistent. In this way, you can slowly concentrate your spiritual strength, you can clearly see the trajectory of your thoughts, and you can enter the realm of meditation.
Trap #8: Practice breathing when you first touch yoga
Breathing is the fourth part of the eight yoga exercises, after the asana. The bending, stretching, twisting, pushing, and squeezing movements in yoga postures can effectively improve the smoothness of the human body's meridians, and the qi and blood running in the meridians can also be unimpeded. Before we practiced the asanas of the system, the obstruction of the meridians was an objective existence. At this time, blindly adjusting the interest rate was tantamount to releasing water into the blocked river channel. At the same time when the river channel was opened, the two banks would also be affected by floods.
Therefore, breathing training is placed behind the asanas in the eight branches of yoga, which means that we can practice breathing after a period of systematic exercise. In breathing exercises, the most basic is the familiar abdominal breathing, but abdominal breathing is by no means a simple teaching of inspiratory lower abdomen rising, exhaling, lower abdomen retraction. A standard abdominal breathing instruction goes through seven steps, starting with learning to breathe consciously and how to exhale, step by step. The specific practice method will be described in the following content.
Trap # 9: Adjust pranayama as soon as you are in class.
The pranayama training part of a standard yoga class is placed after posture and rest, before meditation. The reasons are as follows: 1. The body training cannot be started when the mind and body are not in harmony with the surrounding environment, let alone the training of pranayama. Second, the pranayama comes after the asana in the eight branches of yoga. The reason has been mentioned in the previous description. Third, in a state of fatigue, you cannot practice breath adjustment when breathing is unstable. Failure to follow the rules can hurt your body, your emotions, and more. What should we do after entering the practice site before the lesson is to harmonize our body and mind with the surrounding environment.
After understanding these yoga traps, is it more effective to practice in the future?