Precision Orthostatic Yoga Asana Choreography

But the beauty of yoga

is to withstand the test of time

What we are pursuing is the state of mind, temperament, cultivation

It is the body and face value

It is a calm and collected

Yoga, so that you can meet the best of yourself

Some people are too anxious

Too much pursuit of perfection, forced their bodies

neglected to do anything to improve their health and well-being. They are too eager to pursue perfection and force their bodies to do so

ignoring the fact that yoga is a step-by-step process. The principle of gradual and orderly progress?

Incorrect use and placement of the body

Neglecting the orthostatic position of the asana

What is orthostatic yoga?

Orthopedic yoga means that all yoga postures that manipulate the body need to be in the most basic, correct, and right position, direction and level, to start practicing the body's breathing, muscles, sinews, and bones, in order to exercise the body's various movements, in order to avoid the wrong basic postures that will make the practice of the error greater, or even cause bodily harm.

So how do you get your body to the right place in your practice?

How can you do yoga right?

Follow our teacher Timi

to share with us the orthopedic yoga

1, mountain pose

movement essentials

feet open shoulder width, toes spread flat down;

patella, thigh muscles tighten upward lift, the front of the thighs backward push, the tailbone to the downward sink;

shoulder backward rotate to the downward sink, shoulder blades inward, arm and leg inwardly. Shoulder blades inward, arms down along the body, keep neck and head straight.

Benefits of using yoga bricks

Helps activate the inner legs and corrects the shape of the legs;

Benefits of practicing

1. Corrects bad standing posture by stretching the spine;

2. Activates the thighs and buttocks muscles.

Suitable for people

All levels of practitioners;

Note for newcomers

1, do not collapse the waist to put pressure on the lumbar vertebrae;

2, the center of gravity should be in the center of the body, not leaning forward or backward;

3, the cervical vertebrae should not be tilted forward.

2, simple phantom chair style

movement essentials

Mountain style as the root stand, hands on the hips;

Bend the hips bend the knees backward and downward;

elbows pinned inside, shoulders relaxed, closing the abdomen and ribs;

the lower back extension, thoracic vertebrae upward.

Benefits of using yoga bricks

Avoid knee buckling, activate inner leg strength;

Benefits of practicing

1, Relieve shoulder tension;

2, Strengthen the core of the back and abdomen;

3, Activate the legs and hips, and effectively correct the bad leg shape.

Note for Beginners

1, no arching of the back, the lower back should be kept upright;

2, the knee should not exceed the tip of the toes.

3. Phantom chair pose

Action points

Stand with the mountain pose as the root, arms up;

Bend the hips and knees and hips backward and downward;

Rotate the arms externally, relax the shoulders, and close the abdomen and ribs ? ;

Lower back extended, thoracic spine lifted.

Benefits of using yoga bricks

Avoid knee buckling, activate inner leg strength;

Suitable for people

All levels of practitioners;

Benefits of the exercise

1, relieve shoulder tension;

2, strengthen the back and abdominal core;

3, activate the legs and hips, effectively correct bad leg shape.

Note for Beginners

1, no arching of the back, the lower back should be kept upright;

2, the knee should not exceed the tip of the toes.

4. Phantom Chair Strengthening

Action Points

Stand with the Mountain Style as the base, arms up;

Bend the hips and knees and hips back and down;

Rotate the arms outward, relax the shoulders, and close the abdomen and ribs ?

Heel up off the floor;

Lower back extended, thoracic spine lifted.

Benefits of using yoga bricks

Avoid knee buckling and activate inner leg strength;

Suitable for people

All levels of practitioners;

Benefits of the exercise

1, Relieve shoulder tension;

2, Strengthening of the back and abdominal core;

3, Activation of the legs and hips, effectively correct bad leg shape.

Note for Beginners

1, no arching of the back, the lower back should be kept upright;

2, the knee should not exceed the tip of the toes.

5. Standing Forward Bend

Movement Essentials

Standing in mountain style, fold the hips down, hands on the ground;

Center of gravity forward, sit bones above the ankles;

Thigh roots tighten and lift up, cock the tailbone , spine extension;

Heel up off the ground;

Lower back extension, thoracic spine lift up.

Benefits of using yoga bricks

Help members whose hands can not touch the ground to do the extension;

Suitable for people

All levels of practitioners;

Benefits of the exercise

1, stretch the hamstrings of the back side of the thighs and the muscles of the rear side of the thighs, to alleviate the discomfort of the legs;

2, to release the pressure.

Notes for Beginners

1, don't back your knees up causing them to hyperextend;

2, don't arch your back.

6, strengthen the side stretch

Action points

Open your feet one leg length in front and back, and open your feet hip-width apart on the left and right;

Tighten your thighs;

Push the yoga bricks with the palms of your hands, extend your back, and extend the top of your head forward.

Benefits of using yoga bricks

Helps members whose hands can't touch the ground to hold their bodies up and extend upward;

Suitable for people

All levels of practitioners;

Benefits of the exercise

1. Stretches the hamstrings and back muscles of the back of the thighs;

2. Relieves tension in the shoulders and back.

Notes for Beginners

1, no arching of the back;

2, toes pointing straight ahead to help keep the hips centered;

3, don't shrug your shoulders, keep your head and neck extended.

7. Side Stretch Strengthening

Action Points

Open your feet front and back by one leg length, and open your feet left and right by hip width;

Tighten your thighs;

Raise your arms flat in front of you, extend your back, and extend the top of your head forward.

Benefits of using yoga bricks

Helps to check pelvic centering and abdominal core tightening;

Suitable for people

All levels of practitioners;

Benefits of the exercise

1. Stretches popliteal and posterior thighs muscles;

2. Relieves tension in the back and shoulders;

3. Activates the back muscles, strengthen back strength.

Note for Beginners

1, no arching of the back;

2, toes pointing straight ahead to help keep the hips centered;

3, don't shrug your shoulders, keep your head and neck extended.

8. Warrior First Style

Action Points

Bend the knee 90 degrees in the front leg, and align the knee with the tip of the second toe;

tighten the front of the thigh on the back side to lift up the rear heel;

extend your back straight upward and lift your arms upward, and relax the shoulders downward.

Benefits of using yoga bricks

Helps stabilize the front calf and knee and fully activate the front thigh muscles;

Suitable for people

All levels of practitioners;

Benefits of the exercise

1. Strengthen the thighs and back;

2. Stretch the front of the rear thigh;

3. Stabilize the pelvis and knee and ankle links.

Note for newbies

1, front side knee can not be inwardly buckled;

2, tailbone down to avoid squeezing the lumbar vertebrae;

3, don't shrug your shoulders.

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