How to do yoga and perform asanas correctly

And not because you are bad at repeating the poses. Maybe your stretching is great and your asanas look exactly like the picture. At least that's what you think. The fact is that without a teacher it is rather difficult to understand how the asana is performed: in which muscles you should feel tension, which should be relaxed, how you should breathe during the exercises.

In addition, during independent exercise (especially if you are used to playing sports), the very concept of correct movement is misunderstood.

Correct movement concept

I think that many are not accustomed to taking into account comfort during training and believe that in order to get a result, you need to go through effort, pain and incredible tension. In yoga, the opposite is true.

The most correct position of the asana is when you are comfortable in it.

Our body has a center of gravity, it is located in the region of the sacrum. Performing any asana, you shift the center of gravity, redistributing the load in such a way as to balance the body.

Until you reach balance, you have to strain your muscles, it is uncomfortable for you to be in the asana. But, as soon as your muscles take the correct position (and get used to being in it), you no longer need any effort to keep your body in the asana. Any of the myriad of asanas will be performed easily and effortlessly.

Of course, at first you will still feel some discomfort, even when the poses are performed correctly, especially if you are not used to physical activity. However, the discomfort should not be strong, there should be no pain, tension and creases.

Important aspects of performing asanas

When doing yoga on my own, I often took the wrong approach. For example, while doing the adho mukha svanasana (downward facing dog) pose, I fully straightened my legs and tried to keep my back perfectly straight.

Of course, at the same time, the back of the thigh, the hamstrings, the Achilles tendon were incredibly pulled. I thought that in this way I was stretching and getting closer to the correct performance of this asana.

When I came to yoga classes with an instructor, it turned out that in this position there should be no strong tension in the muscles of the back of the thigh. The main thing is to straighten (physiologically, not in line!) And relax your back, and not stretch your legs.

If you can't stand on a full foot with straight legs, you can lift your heels off the ground and bend your knees slightly. The main emphasis in the exercise is shifted to the back.

It turns out that in my efforts I did not approach the correct execution, but walked away from it, straining my back and my whole body in an attempt to take a pose as in the picture. Although there is practically no chance of performing the asana as shown in the instructions.

Another good example is urdhva mukha svanasana, or upward facing dog. If you simply follow the instructions, you will most likely feel tension in the lumbar spine. If you have back problems, the discomfort may persist after exercise.

In the classroom, they explained that while performing this asana, you need to pull the shoulders forward (not separately, rounding the chest, but together with the back), the heels - back. When this tension is created, the pelvis can freely fall to the floor and you will not feel any tension in the lumbar region. This aspect of performing the asana correctly is not covered in the instructions, so it is quite difficult to find the correct posture on your own if you are not used to experimenting with your body position.

These examples perfectly illustrate the fact that without help it is difficult to find the correct position of the body in space and perform asanas without harming the spine. So where do you get this help?

How to learn to do asanas correctly

1. Find an instructor

The instructor will explain which muscles or parts of the body should feel tight and which should remain relaxed. The teacher will help you master the correct breathing and "energy locks" that stimulate the work of internal organs.

In the end, you can simply always turn to him with the question of whether you feel right in the asana, whether some muscles and ligaments should strain or hurt, or if your tension is unnecessary.

Of course, not all yoga instructors have the necessary knowledge and skills. Here are some tips on how to find a good instructor.

He should rebuild your body, correct each asana, talk about what sensations should arise when done correctly. If your instructor is just showing an asana without leaving his mat, what's the point of doing with him? It will be cheaper to download the application.
He should answer your questions. If the instructor does not know what sensations should arise during the performance of the asana, does not understand why your lower back is pulling, although it seems that it should not, and does not know what to tell you, you should think about his competence.
It shouldn't cause negative emotions. A person can know a lot and be able to, but at the same time remain unpleasant in terms of communication and teaching. Maybe for some it is not so important, but, in my opinion, negative emotions will prevent you from concentrating on your body and performing the asanas correctly. After all, classes should be fun, right?

2. Focus on sensations

If we consider that it is important for the correctness of the asana that it looks exactly like in the picture, during practice, you can use a mirror for adjustment. However, many argue that the mirror, on the contrary, harms the practice, as it interferes with focusing on the sensations of the body. And this is of decisive importance: the instructor says that you should feel in the asana, but you should track your personal feelings yourself.

Once you have mastered the concept of correct movement, you can practice without an instructor, but the focus on your senses should be even more significant.

3. Investigate Your Post-Workout Condition

To understand if a sport, a specific instructor or training method is right for me, I always listen to my feelings after class.

Notice if there is any tension or pain in the body, whether you feel relaxed, warmed up and satisfied. Note your general state: loss of energy or, conversely, a surge of energy?

I believe that if the exercise is beneficial, the post-workout should be good. If you feel your body light and fit, feel a surge of strength and vigor, then the lesson was not in vain.