Six physical principles of yoga asanas
Yoga asana is also a kind of exercise. It is very important and helpful to properly understand the relevant sports physiology principles for how to deal with some problems in our yoga teaching process.
The following are some of the aspects to be observed: First, individual differences. Because each person’s physique and mind are different, the physiological response during the yoga asana exercise is also different.
An interval between two yoga classes depends on each individual’s specific situation: the time she exercises yoga, her ability to experience physical connection, the fatigue level of the last yoga class (or the fatigue of her work and life that day)(Sensation), the amount of stress in life, the presence of old wounds and scar tissue in the body, age, etc., these are just some of the factors.
At the same time, these factors also affect scholars’ choice of different yoga exercises.
Second, the proper load If you want to improve, a yoga practitioner needs to exceed the amount of exercise (or the amount of exercise she can last) that she can (think), and put more pressure on her body to touch the body to adjustChange and strengthen.
You can lengthen the maintenance time of some asanas or increase the complexity of asanas to complete this slightly challenging experiment.
Of course, if you just want to stay at the original level, then maintain the original exercise level.
Third, the principle of gradual progress complements the previous principle.
Everyone has their own most appropriate “appropriate load”.
The important thing here is that you must increase the amount of exercise and give yourself time and opportunities to rest and recover.
If yoga practitioners are too eager to increase the asana’s fragility and asana persistence time, it is easy to cause injuries and therefore cannot be improved.
If you don’t follow the principle of gradual progress, your body can easily cause excessive fatigue.
If your body has the following performance, you should consider whether it is overworked: tired after exercise, dehydration, persistent muscle pain that has not been relieved for more than 5 days, insomnia and inability to relax, etc.
Fourth, adjust to give your own body a time to adjust.
The human body often adapts in its own way to the challenges posed by increased asana complexity or duration.
After repeatedly exercising an asana or a sequence of asanas, the body gradually adapts to the changes, and those asanas begin to progress more easily.
As Pattabhi Jois, the successor of Astanga Yoga, said, “Practice, practice, practice, everything will follow.”This type of yoga will be easier to feel sore.
But after insisting on ruling out, this soreness will slowly fade away, and the muscles will gradually adapt to the current exercise.
At the same time, after the practitioner has adapted, if she continues to improve strength, softness, balance, and stability, she can apply the “appropriate load” principle again.
Fifth, the law of persevering “use and retreat” also exists in yoga exercises.
If you stop exercising for too long, or simply don’t exercise, the physical strength, balance, balance ability, calmness and elegance that you get in previous exercises will also slowly disappear.
You need to listen to your body, and at the same time listen to how your body feels to decide how long to rest (rest).
6. Relaxation and rest When we are resting (stopping exercise), our body will be relieved from the “tensile reflex” and thus transition to “relaxation reflex”.
In short, we turned off the function of the adrenal glands to continuously produce adrenaline under stress and pressure, so that the body recovered physiologically to its “normal” state.
Once back to the “normal” state, in fact, our digestive system will perform better in the process of digestion, absorption, and excretion, and the immune system will be more active in dealing with exogenous pathogenic microorganisms, and the muscular systemRegenerating in relaxation, the tightened fascia, which is characteristic of yoga exercises, also loosens and reorganizes.
These are just some of the changes in the physiology of the body during the rest.
At this time, people feel like a car refilled with fuel, full of life.
So how long do you need to rest?
You still need to listen to your own body, which is enough for your health, your physique, and your exercise style.
It must also be taken into account that individual circumstances vary.
If you feel tight and have no room for movement during asanas, if you experience dizziness, if you feel tired, if you feel unable to concentrate, these are all things that you should enter into a “stop” adrenaline and continue to secrete high concentrationsPhase, or you can choose to increase recovery asana (such as assisted beam angle, baby, corpse, inverted shears, etc.), you can also pause yoga asana.
In this way, when you relax and return to asana exercise again, your body will be as sensitive and fresh as if you were recharged with electricity.