Yoga has been selected by more and more people in recent years. Many auxiliary tools have also been produced, such as yoga bricks and yoga mats that help novices, and yoga balls used for deep stretching. Auxiliary tools are diverse, making people look at it. Some trainers have no way to perform the movement of these auxiliary tools due to work and study. In order to solve this problem, a new way of exercise -chair yoga. This yoga allows office workers and student parties to practice easily in their spare time to complete their body shaping plan.
The concept of chair yoga
Chair yoga, as the name suggests, is a yoga exercise based on chairs as auxiliary tools. When chair yoga, the trainer can better stretch the body and correctly perform its strength at the same time, and it can also be easier to be more relaxed when conducting targeted exercises in the body. Yoga Master Aigyang will also use a chair to assist the practice in the inverted yoga practice. In this way, the legs will not be too tired, and the waist will also have a certain support.
Practicing the chair yoga form can better help us enhance the flexibility of the body, enhance the flexibility of the limbs, relieve fatigue, and at the same time have the effect of opening the shoulders and lengthening their legs.
Selection of yoga chair
The biggest difference between yoga chair and the chair we usually use is that the yoga chair has a strong grip ability. In the exercise of the yoga -style pair, it will not slip or move easily, causing the trainer’s muscle damage.
Another point is that the yoga chair does not want to be our soft sofa seat. The design of the yoga chair is generally made into a hollow state, and there is no obstruction in the middle of the back and seat. The overall form is more like a folding chair for home. Beginners can choose to cooperate with the long pillow when using a yoga chair to better complete the body shape. In the first practice, some trainers will not be adapted to the hardness of the yoga chair. You can take a bath towel as a buffer tool, or choose a yoga brick to assist the practice. After a period of practice, after the body produces a certain adaptability, the protective tool can be slowly removed and stretching deeper.
The difference between chair yoga and flat yoga
The difference between chair yoga and flat yoga is mainly in its actions. Pingdi yoga is generally carried out on the yoga mat. The degree of stretching of the body can be controlled by itself. When practicing, it must be combined with the deep meditation of the long -term breathing to achieve the result of cultivation of the body and mind.
The biggest difference between chair yoga is that during the practice, the chair can help traineers to more deeper stretching to ensure the efficiency of stretching. It is more suitable for practitioners who have a certain physical flexibility to perform yoga. Blind practice of the foundation often causes bones and muscles to cause damage to bone and muscles because it is not found. Some of the asanas that are not easy to do in normal times, such as inverted three -dimensional and warrior triangle, are not easy to do. At this time, if I have a strong chair to help, the effect will be more effective.
Chair Yoga’s positive introduction
There are many types of chair yoga, both of which have their own original patterns, as well as the upgrades and enhancement of other active forms. The following scholarship is suitable for beginners. Let’s practice together.
1. Crescent Moon Enhancement Edition
The new moon style we have introduced in the previous article, mainly because stretching the upper body to bend it and become a shape like a crescent moon. After adding the chair to assist, the trainer can stretch the upper body and extend the upper body, extend the extension On the basis of the spine, stretch the front of the thigh to achieve more comprehensive systemic exercises.
The starting posture is to put the chair side, one foot on the chair, and the other foot cross the back to feel the slight stretching of the two legs. It will cause certain damage when stretching. After the legs reach the target position, the arms stretch naturally upwards, exhale, slowly lean back, look up, enter the body shape for 30 seconds to one minute, inhale, return to the initial movement, perform another leg with another leg, Stretch.
2. Sitting on the back and stretching
The role of the upper back stretching is to help us return to the normal state of the spine that can be bent on the side because of the sedentary and walking posture. In Pingdi Yoga, we often stretch this stretch of kneeling, but it is very unfriendly for friends with fragile knees. The chair yoga happened to complete this action with the sitting position, which reduced the burden on the knee.
The starting movement is to sit on the chair, open the legs to open a slightly wider shoulder width, raise your hands after deep breath, try to stretch upwards, slowly bend backwards backwards, and feel the stretching and relaxation of the upper back. Keep inhaling in one to three minutes back to the starting state, and perform the next asian practice.
3. Squat -enhanced version
Some squats are like “Zama Bu” as we usually say. In the Chinese kung fu, Zama Bo is to strengthen the lower plate and make the lower body sufficient. The squatting style in yoga is also to increase the lower body strength and create long legs. Squat trainers in Pingdi Yoga often focus on unstable, and with the assistance of chairs, there will be a new support to better practice the strength of the hip.
Squat -type movements must first ensure uprightness. Both feet are slightly wider than the shoulders, and your hands are in the chest, exhaling, slowly squatting, the center of gravity falls on the hips, the hips are slightly on the stool, and the spine guarantees is a straight line, keeping the line, keep it, keep it, keep it. Thirty seconds to one minute, inhale, slowly stand up and perform the next individual practice.
4. Landscape enhancement version
The oblique board type is a more difficult action for many beginners. Swinging left and right for the center of gravity makes them unable to maintain a movement for a long time. The role of the chair in this form is similar to yoga bricks, but it can be better than yoga bricks, and can help stretch the back of the thigh.
When performing this formal form, you should stand in front of the chair, hold your hands up your upper palms and open the chair, and slowly withdraw your feet. The body and arm are as 90 degrees as possible. Pay attention not to collapse on the back.
5. Chair rest surgery
We have summarized the importance of yoga rest before, so after a group of chair exercises, a certain degree of rest must be performed to ensure that the body is thoroughly relaxed.
The chair rest restraint is very simple. The trainer lay on the yoga mat, raised his legs on the cushion, passed through the hollow position, held the arm over the head and held it together to ensure that the entire back and waist were close to the ground, and felt the relaxation of the whole body.
Chair yoga uses chairs as auxiliary tools to help better practice to local and deepen the extension. In the choice of yoga chairs, you must choose a highly appropriate hollow chair. The grip is too weak to cause side sliding damage.
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Guo Yunyun 2019 in the application of yoga in prevention and rehabilitation exercise damage