How to practice yoga and perform the asanas correctly

Have you ever tried yoga for the application? Usually there is a set of asanas with descriptions and photos. Do you recognize the name of the Indian asanas and its translation, get an explanation of how to perform it in a simplified and complicated variant.

I started to deal on such an application, it is done regularly and for a long time. As a result of improved stretch and pump self-discipline. If this is your goal, I recommend to try the exercises with the application. But the positive health effects will be minimal.

And not because you are repeating bad posture. Maybe you have a great stretching postures and looks just exactly like the picture. At least you think so. The fact is that without a teacher is quite difficult to understand how an asana: what muscles you should feel tension, which should be relaxed, how to breathe during exercise.

In addition, during the self-study (especially if you're used to doing sports), incorrectly perceived the concept of proper motion.

The concept of the proper motion

I think many people are not used to take into account the comfort during exercise and believe that to get the result you need to go through the effort, pain, and incredible stress. In yoga, the opposite is true.

The most correct position asana - when you are comfortable to be in it.

Our body has a center of gravity, it is in the sacrum area. Performing any asana, you move the center of gravity, redistributing the load so as to balance the body.

Until you have reached equilibrium, you have to strain your muscles, you will be uncomfortable in asana. But as soon as your muscles will take the correct position (and get used to it to be), you will not need an effort to keep the body in the asana. Any of the myriad of asanas will be carried out easily and effortlessly.

Of course, the first time you will still feel some discomfort, even when the postures are performed correctly, especially if you are not used to physical activity. However, the discomfort does not have to be strong, there should be no pain, tensions and wrinkles.

Important aspects of the asanas

During a self-study yoga I often use the wrong approach. For example, performing a posture Adho Mukha shvanasana (dogs pose snout down), I completely straightens his legs and tried to make her back perfectly straight.

Of course, this is incredibly pulled hamstring, hamstrings, Achilles tendon. I thought that in this way I stretch and closer to the correct implementation of this asana.

When I came to yoga with an instructor, it was found that in this position there should be a strong voltage hamstring muscles. The main thing - to straighten (physiological rather than at attention!) And relax the back, not to stretch his legs.

If you can not stand on the full foot with straight legs, you can tear the heel off the ground and bend your knees slightly. The main focus of the exercise moves to the back.

It turns out I was not approached in their endeavors to implement the right and left of him, straining his back and the whole body in an attempt to take a position as in the picture. Although beginning It has virtually no chance to perform an asana as shown in the instructions.

Here is another good example - urdhva mukha shvanasana or muzzle the dog posture up. If you are doing it just as instructed, then most likely, you feel tension in the lumbar spine. If you have back problems, discomfort, and may remain after the workout.

In the classroom we explained that during the execution of this asana you need to pull the shoulders forward (not separately rounded thorax, along with the back), the heel - back. When this tension is created, the pelvis is free to fall to the floor and you will not feel any tension in the lumbar spine. This aspect of the proper performance of asanas is not disclosed in the statement, so it is quite difficult to find the right position yourself, if you are not used to experiment with the position of his body.

These examples perfectly illustrate the fact that without the help of difficult to find the correct position of the body in space and perform the asanas without damage to the spine. So where do you get this help?

How to learn to perform the asanas correctly

1. find an instructor

The instructor will explain in some muscles or parts of the body should feel tension and that should remain relaxed. The teacher will learn proper breathing and "energy locks" that stimulate the function of internal organs.

In the end, you can always just turn to him with a question, do you feel like being right in asana, whether strain or hurt some muscles and ligaments or your tension unnecessarily.

Of course, not all yoga instructors have the necessary knowledge and skills. Here are a few tips on how to find a good instructor.

• He must rebuild your body, to correct each asana to tell what feelings should arise if done correctly. If your instructor just shows asana, without moving from his rug, what is the deal with him? Cheaper to download the application.
• He should answer your questions. If the instructor does not know what feelings must arise during execution of asana, do not understand why you pulls back, though like should not, and does not know what you suggest, should think about its competence.
• It should not cause negative emotions. The man has a lot to know and be able to, but stay unpleasant in terms of communication and teaching. Maybe for some people it is not so important, but in my opinion, negative emotions will prevent you to focus on your body and the correct performance of asanas. Eventually, the classes should be fun, right?

2. Focus on sensations

If we assume that it is important for the correct postures to make it look a hair's breadth as in the picture, during practice for the detuning of the mirror can be used. However, many argue that the mirror, on the contrary, harmful to practice because prevents focus on body sensations. And this is crucial: the instructor says that you should feel in asana, but your personal feelings, you should watch yourself.

When you grasp the concept of the right of movement, you can deal with and without an instructor, but at the same time focus on your feelings should be more significant.

3. Explore their condition after training

To understand whether I fit sport specific training instructor or the way, I always listen to your feelings after school.

Note whether there is in the body of some tension or pain, whether you feel relaxed, warmed and contented. Note its general condition: lack of energy, or, conversely, a burst of energy?

I believe that if the lessons are beneficial after a workout should be good. If you feel the body a light and fit, feel burst of energy and courage, then, the occupation did not go in vain.