6個瑜伽新手壞習慣　寒背、八卦望人易受傷

疫情之下，瑜伽變成越來越流行的居家運動，只要有瑜伽墊，便可跟著網上教學影片，隨時隨地自己練習。不過無論在家自學，或去Studio跟導師練習，初學者經常會犯上不少壞習慣，導致練習式子時有形無神，伸展不到正確部位之餘，更有可能拉傷。以下列舉了6個新手最常忽略的細節，你又有這些問題嗎？

1. 寒背

初學瑜伽一定會接觸過坐姿前彎、三角式、戰士式等，動作看似簡單，但初學者經常習慣寒背，忘記打開心口，令伸展感覺減弱。以坐姿前彎為例，許多練習者以為雙手捉到腳掌就代表柔軟，所以將上身拱背、肩膀縮起，令手指勉強捉到腳指為止，但其實這樣會傷害到脊柱。正確動作應該要保持上身不寒背，將下腹貼緊大腿，肩膊遠離耳朵，膝頭可微曲，如果初學者未夠柔軟可使用繩輔助，才可加強伸展到大腿後側和腰背。寒背是不良姿勢，除了練習瑜伽時要避免，在日常生活中也應多加留意呢。

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Read below for the do’s and dont’s of seated forward fold in protecting your spine and getting deeper into the pose! Using props is a great way to feel the pose and progress. Make sure you share this with someone who could benefit and save it for your personal practice! Thanks for sharing 🙏🏼🙏🏼 @yogarove + @guiryme • SEATED FORWARD FOLD DO's and DON'T's⁠ ⁠ Most people think the goal of this pose is to touch your toes; it's not! You are not doing your body and service if, although you are in fact touching your toes, you're stressing the rest of your body to do so.⁠ ⁠ If you find yourself doing any of the common mistakes such as:⁠ ❌folding from the waist⁠ ❌rounding the back⁠ ❌shrugging the shoulders⁠ ⁠ then next time you practice try using a simple tool: a yoga strap!⁠ ⁠ This will help you find length and be able to fold over while still maintaining good alignment in your upper body, and you will actually be helping yourself SO much more in improving your flexibility.⁠

Yoga Daily Flow（@yogadailyflow）分享的帖子 於 PDT 2020 年 9月 月 20 日 5:44 下午 發佈

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Many beginner yogis: “Am I doing this right??” 🤨🥵🤷‍♀ ⠀ As you develop awareness of what your own body should feel in a pose, study the cues of teachers. It’ll also make your learning process safer + faster! 🤓🥳 ⠀ What cues in @martina_rando ‘s tutorials are new to you? 💡😃 . - #Yoga #yogaeverydamnday #yogalove #yogalife #yogainspiration #yogagirl #yogachallenge #yogapants #yogashirt #yogapose #yogaeveryday #yogateacher #yogapractice #yogajourney #yogadaily #yogafit #yogagram #yogaaddict #yogafun #yogamom #yogalover #yogaretreat #yogaflow #YogaForLife #yogalifestyle #yogaphotography #yogacommunity

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Swipe left to see more👉🏻. - Photo by @heatherheartsyoga . - #Yoga #yogaeverydamnday #yogalove #yogalife #yogainspiration #yogagirl #yogachallenge #yogapants #yogashirt #yogapose #yogaeveryday #yogateacher #yogapractice #yogajourney #yogadaily #yogafit #yogagram #yogaaddict #yogafun #yogamom #yogalover #yogaretreat #yogaflow #YogaForLife #yogalifestyle #yogaphotography #yogacommunity

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2.太心急

新手另一個通病就是太心急，做式子時為了完全複製導師的示範，而勉強身體去伸展。例如做三角式，練習者本身柔軟度未夠，但又想手掂地，結果令盤骨擺錯位，伸展不到腰側之餘，前腳大腿也容易感到擠壓而不適。再以頭倒立為例，心急的練習者為了提起雙腳而踢腿，這是非常危險的壞習慣，一不小心就會重心不穩，扭傷頸部。無論力量還是柔軟度，均需要花時間去逐步建立，身體狀況也是每天不同，做啱動作才是最重要呢。

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📷 @giuliacroyoga #UtthitaTrikonasana ↔️ #ExtendedTrianglePose 🔺️ is in my opinion one of the most underestimated poses and by far one of the trickiest standing foundational poses • • I think the main problem for people with limited groin and hamstrings flexibility or those who have developed a bad habit in this pose, is to bring their attention to the bottom hand, thinking that reaching the floor is the all point in Trikonasana Well, this is not the case! The whole point is to engage your upper body (specifically core and sides) as much as your lower body, allowing a nice opening across chest, hips and side body. Your bottom hand should actually feel super light and carry close to 0 weight So here's my top tips to modify if you are having a hard time with Trikonasana: ▪︎ shorten your stance ▪︎ elevate the bottom hand (with or without a block) Notice this is just a possible way to modify and an effective combo to get a nice opening of chest, shoulders and hips. Block could be inside or outside of front foot based on what allows you to keep your torso in line with the front leg 🙌 . . . Hope this helps. Tag someone who would benefit from this 🙂 . . . #YAstandingpose

Yoga Pose Tutorials &Tips（@yogaalignment）分享的帖子 於 PDT 2020 年 4月 月 22 日 7:01 上午 發佈

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First, I have to admit, when I started practicing headstand I also kicked my legs up straight to the wall, that’s because I was really afraid of the idea of being upside down. After I gotten used to the idea and learned to fall safely (in the soft beach sand btw), I continue to kick my legs up and most of the times I couldn’t find my balance. The right way is to do it like in the right video- and I’m showing two options: ▪️ To take one leg close to your chest and the other one straight. ▪️ To take both of the legs close to the chest and getting your body up.

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Some days you feel like you have wind in your sails and other days you feel like someone knocked the wind out of you. Still showing up and commitment to the practice what counts. Persistence and consistency. Photo by @simonagyoga ✨

Yoga Daily Flow（@yogadailyflow）分享的帖子 於 PDT 2020 年 9月 月 30 日 11:23 上午 發佈

3.鎖死關節

初學者未熟習式子，好多時不懂得控制肌肉，有時會不自覺地鎖死關節。以站姿前彎為例，練習者經常會蹬直雙腳，膝頭用力鎖死，再將上半身前彎，柔軟度不高的話，更會寒背、兩手半天吊，做完之後腰和膝頭都會痛，因為直腳令壓力聚在關節和脊椎上。正確做法是雙腿微曲，讓上身舒服放鬆前彎，下腰和膝頭也不受壓，後大腿有輕微拉扯感，才可正確伸展，保護關節。

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Day 1️⃣8️⃣ of #RadiantYogis is #StandingForwardFold And day three of my 🤧 Funny that hanging upside down feels somehow ok.. 🤔 Probably because the mucus cannot exit the nose😂 According to wiki, this usually last 7 days😳 And I was hoping for 3.. . Hosts: @alissayoga @bohemian_heart @melzors @nadii_a @wilddthing .Sponsors: @aloyoga @radhabeauty @consciouscoconut @malaswithlove

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4.閉氣

瑜伽講求動作正確外，還非常注重呼吸的配合，這正是初學者經常忽略的地方，不知不覺就會閉氣，尤其在伸展時，一有拉扯感就忘記呼吸，習慣死忍痛楚，欠缺以呼吸帶動伸展，令肌肉更加緊繃，如果勉強再拉，很可能會受傷，所以建議練習者時常注意自己呼吸節奏，當感到辛苦時嘗試以規律的呼吸來舒緩和調息，慢慢使練習更輕鬆。

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Happy Friday everyone ❤️

Coffee Lam（@coffeesweat_）分享的帖子 於 PDT 2020 年 10月 月 8 日 6:27 下午 發佈

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💙just breathe💙 #yoga #yogspiration #yogainspiration #callyjaneyogagirl #sketchbook #yogaart #yogalove #yogaflow #creativelifehappylife #illustratorsoninstagram #illustration #childrensbookillustration #moreillustrations #illustrationartists #breathe #breatheinbreatheout #findwhatfeelsgood #artistsoninstagram #illustragram #illustrationnow #children_illustration #artwork #art_daily #mindfulness #morningflow

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5.分心望其他人

初學瑜伽時經驗尚淺，上課練習時經常分心，除了望導師示範，亦忍不住望其他同學，再比較自己的動作，看看誰比誰柔軟，誰的腿劈得更開。有人或者覺得這純粹是八卦心態，無關練習，但事實上，當分心望其他人時，練習者對自己身體、呼吸的專注度會下降，尤其在做平衡式子時，如果你望住其他同學重心不穩，你也很可能會跟著跌倒，所以建議練習者專注自己練習和當下的身體感受。

6.跳過熱身

無論做甚麼運動，熱身也是最重要但又常被忽略的一環，做瑜伽也不例外，新手初接觸瑜伽一定有幾個夢寐以求想練成的式子，例如一字馬、拱橋、舞皇式等，初學者想一步登天，往往在沒有足夠熱身情況下，就貿貿然進入高難度式子，實際上練習成效不高，亦有受傷危機呢。建議各位初心者乖乖做好熱身，再向難度挑戰吧，最安全做法當然是在導師指導下練習。

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🧘🏻‍♀️ Natarajasana at @yogi_ocean_studio - - 養傷期還沒結束 答應自己不劈 舞王式拍照也是好啦 早晨有乖乖拉腰開筋😌 - Leggings｜ @activher.tw ———————————————————————— #YogiOcean #螢光瑜珈派對 #neonyogaparty #VinasYogaJourney #瑜伽 #空中瑜伽 #空中瑜珈 #空中舞蹈 #全舞王式 #舞王式 #鴿王式 #瑜珈人生 #瑜珈女孩 #海洋瑜珈 #海洋瑜珈教室 #舞王式#海洋瑜珈yogiocean #yogioceanstudio #yoga #yogachallenge #yogaposes #yogagirl #yogafit #yogafitness #yogaeveryday #yogaspiration #dancerkingpose #natarajasana

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Credit by @simonagyoga 💙 ⠀ Okay this is not a how to get into the splits in 10 minutes. It is to show you even seemingly flexible bodies are tight before warm up. When I get up in the morning I can even touch my toes. So bodies get stiff and need movement and stretching. Always warm up before trying big poses. Good sequencing and warm up is the key to getting deeper into poses. I did these pictures on my tight side (nursing hip injury). I am firm believer in dynamic and activated stretching. Engagement is the key. Don’t just hold poses and let gravity to the work. Engaged muscles, scissoring, squeezing. ⠀ Like it, save it and share it.

Yoga（@yoga.tuts）分享的帖子 於 PDT 2020 年 9月 月 12 日 11:10 上午 發佈

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Somedays we might feel our world upside down just like 'Wheel pose' and nothing seems alright remember its a matter of a while hold on there tight ! dont give up and it's only making you stronger 💪 . . . . #Posewithpriyanka #yoga #fitness #wheelpose #chakrasana #yogalife #bright #me #free #feelinggood #strong #yogasana #yogalife #yogalover #havefaith #instapost #instaposes #instamood #ootd

Priyanka Dave ✈（@flyogic）分享的帖子 於 PDT 2020 年 10月 月 19 日 1:34 上午 發佈