What is the 4 cores of flow yoga : yoga asanas

8 sets of yoga asanas to take you to understand the 4 cores of flow yoga

Hatha vinyasa flow yoga is a very popular type of yoga nowadays. In the process of practicing, it advocates the arrangement of smooth movements like flowing clouds and flowing water in one go.

In a perfect flow yoga class, students not only feel hearty, warm and sweaty, but also feel relaxed and refreshed physically and mentally, and full of energy. Then in the whole yoga course, in addition to the correct sequence of each individual pose, it is very important for the teacher to understand the sequence of the movements by combining each individual pose ingeniously and correctly, which will help the students to obtain the best practice results. of.

The sequence of movements in flow yoga is called vinyasa-krama . In Sanskrit, vinyasa is also translated as "getting somewhere in a special way", and krama means "step" or "process." The combination of vinyasa-krama means "to get to somewhere in a special way step by step", so vinyasa-krama is also called the arrangement of science and art-step by step.

Having said so much, in fact, flow yoga as a whole pays attention to flow and coherence.

It consists of ten parts. Through Vinyasa, the asanas are connected together, so that the whole process is like flowing water in the same industry,

and the breathing movement is emphasized in the practice. Correspondingly, through the throat breathing to coordinate asanas and ideas,

more emphasis is on strength, flexibility, endurance, balance,

concentration, comprehensive exercise, especially endurance,

while paying attention to the coordination of the same posture.

Pay attention to the four cores:

1. Gaze point

Nine gaze points (places where thoughts are concentrated): the sky, the center of the eyebrows, the tip of the nose, the belly button, the big toe, the thumb, the remaining four fingers, the far left of the body, the far right of the body

Not looking at a certain point, but a place or a certain direction where the consciousness is concentrated

Better focus and control the senses to reach the state of wakefulness

What is the 4 cores of flow yoga : yoga asanas

2. Three locks

Perineal constriction (root lock): The muscles of the perineal triangle region constrict vertically upwards along the spine, similar to the feeling of holding back urine (or holding the body up with both hands, lifting the hips away from the cushion)

Abdomen contraction (umbilical cord lock): control the area below the belly button, and the lower abdomen level faces the spine to converge

Constriction of the jaw (larynx lock): the muscles in the larynx area contract slightly inward

Function: to store energy, avoid energy dissipation, and transport energy to the right place. The three locks can change the energy running route, as well as the control of the mind.

3. Throat breathing (Ujayi)

Principle: Consciously control the contraction of the throat muscles to narrow the vocal cords and tracheal wall. In the process of inhalation and exhalation, the breath passes through the vocal cords and scrubs the tracheal wall to make a "sand" sound.

During practice, the throat is dry, dry, itchy, phlegm, cough, and nausea, indicating that there is a problem with the throat or sore throat, and the impurities in the throat can be cleaned up through practice.

During practice, dizziness, chest tightness, numbness, rapid heartbeat, because the practice is too long, too nervous, stop breathing in the larynx, and take the lying corpse style to relax.

Don't judge whether breathing is correct by the size of the sound. The size of the sound depends on the size of the lung capacity and the length of the breath.

Practice method:

Jaw Retraction Method: The mind is concentrated in the throat, breathing naturally.

Breathing method: Put your hand in front of your mouth, take a deep breath, and then open your mouth to breathe. Imagine that your hand is a mirror. You breathe in front of the mirror, and there is a rustling sound in your throat. After finding this sensation, close your mouth and inhale through your nose first. Using the method of breathing just now, let the breath exhale through your throat and nose. At this time, our vocal cords are rubbing against the tracheal wall, and a rustling sound occurs in our throat.

Function: During the practice of flow yoga, the larynx breathing is used throughout, bringing more energy and strength to the practitioner, reducing and reducing physical muscle fatigue and energy loss during the exercise. Feeling of fatigue and shortness of breath can aggravate throat breathing and enhance Body energy and oxygen improve the quality and stability of asanas.

4. Vinyasa

The meaning of cascading poses, breathing and movement are synchronized, one breath connects two movements

Full Vinyasa: Full Sun A (connection between asanas and asanas)

Half Vinyasa: Flat upper dog and lower dog (a series of left and right poses)

Front 1/2 Vinyasa: Mountain Pose Arm Extension Standing Forward Flexion Back Extension Flat Upper Dog Lower Dog

Back 1/2 Vinyasa: Flat top dog, lower dog spine extension, standing forward bending arm extension mountain pose

1/4Vinyasa: Mountain Pose with Arm Extension, Standing Forward Bend and Back Extension, Mountain Pose.

Function : Keep the body warm and stimulate the heat state,

so that the body muscles, ligaments, spine, joints, etc. have flexibility and

stretchability, which is convenient for the completion of follow-up movements

and more difficult movements, can increase basic body temperature,

promote blood circulation, and reduce joints Fatigue,

remove toxins and diseases from the internal organs of the body.

The heat of the body will produce a lot of sweat,

which will bring impurities out of the body. Integrity.

Finally, I will share 8 sets of flow yoga sequence flow, which are suitable for different needs and meet the needs of yoga teachers to arrange lessons. Let’s take a look:

[First set]