Vinyasa: Transition and connection asana in flow yoga

Flow yoga can "flow" like water and water, and it is through vinyasa that connects each independent position. Vinyasa is actually a separate form of the Sun Style A in Ashtangga Yoga and Flowing Yoga, mainly composed of four movements.

1.(Inhalation) wooden board type

Requirements: Support the floor with your hands directly below your shoulders, touch your feet on the ground, and your whole body is in a straight oblique line.

Explanation: This action is often done in traditional ha classes. It can also be called "slant board". In traditional classes, you must persist for a certain period of time, and generally take 6-8 breaths as a complete exercise. But in the course of flow, this movement is a transitional pose connecting the preceding and the following, so after completing the previous movement, inhale directly, complete a wooden pose, and then exhale for the next step-elbow flexion.

2.(Exhale) Elbow flexion

To lead: Still touch the ground with both hands and feet at four points, bend your elbows while exhaling, and move your body down close to the floor, but don't touch the ground. Tighten your sides with your elbows inward.

Explanation: Similar to the push-ups we know. The strength required on the upper arm is greater. Junior students may not be able to do it right away. If their elbows are bent to one-quarter or one-half, they will not be able to support their body weight. They can do it according to their own physical conditions. If your arm strength is too weak, you can also put your body on your stomach while keeping your elbows tight.

If you insist on practicing every day, you can usually do it well in about two months. Not only can you complete all the vinyasa elbow bends (about fifty or sixty) in a 75-minute set of flow yoga, you can also be pleasantly surprised to find that the upper arm has developed a clear triceps. Don't worry, ladies, what you develop is strips of muscles, not lumps. So the upper arms will appear tight and have no fat.

3.(Inhale) Upper Dog Style

To lead: While inhaling in, push your body forward and upward with the toes of your feet until the upper body is perpendicular to the floor and the spine is stretched upward from the top of your head. Keep your legs off the mat.

Explanation: If you raise a dog, you will know how much this pose is like a dog stretching upwards, so it is called "Shangdog". When doing it, you should also fully experience the feeling of stretching your spine and back upward, as if the top of your head is touching the ceiling. At the same time, the hips are lowered downward again, bringing the legs closer to the floor but not next to each other.

This movement also requires considerable arm strength, but because the arms are perpendicular to the floor, it is easier to do than the elbow flexion movement. If your arms are particularly weak, you can still keep your legs on the floor.

4.(Exhale) Down dog pose

To lead: While exhale, lower your heels downward, and the toes of your toes will naturally transition to the entire sole of your feet. At the same time, lift your buttocks and back upward, with the tail vertebra upward. Look at your abdomen or toes.

Hand-Ten fingers open and the middle finger points straight forward. The entire palm is evenly stressed;

Elbow-Open the elbows slightly outward to avoid excessive pressure on the elbows;

Shoulders-Open both shoulders and push up the entire back with both arms; do not press down on the shoulders hard (different from the peak pose in traditional classes);

Back-A straight line is formed from the wrist to the tail vertebra, and the back and the spine are stretched upward;

Thighs-The thigh muscles are tight, meaning the knees are raised. Rotate your thigh muscles inward as much as possible. Stretch knees;

Feet-toes inward and heels outward. The distance between your feet is as wide as your waist.

Explanation: There are many essentials to this action. To pay attention to so many details at the same time, it takes a long time of practice and experience. If it is done well, the body should form a standardized triangle when viewed from the side, with a 95-degree angle formed between the abdomen and the thighs, and the hands and the ground, and the feet and the ground each forming an angle.

It's very nagging to describe it in words, but when you actually do it, you can perform the four positions in one go, which is just a few seconds. You can follow the teacher in class, but more importantly, you can come down and practice carefully. Because teachers don't necessarily always talk and do. In a well-behaved class, teachers are likely to talk more and do less, and at most they are just a symbolic demonstration. This is another big difference from traditional courses. (Editor in charge: Teng Yun)