How to use the yoga pillar

Yoga Pillar Introduction

Yoga pillar is made of PE or cork material, which is non-toxic, tasteless, odorless, and environmentally friendly. Lightweight and cushioning elasticity! Yoga pillars can help yoga practitioners to complete various balance movements. Can eliminate muscle tension to strengthen the core muscle strength, flexibility to exercise the body’s balance, reduce the fat body-shaping effect, make your body in the crowd stand out, and be a piece of the indispensable equipment in modern yoga practice. It is also the most popular Pilates, yoga exercise machine can also do children’s sports supplies, can also do swimming bars balance beam, etc…

The yoga post extends the muscles and tendons and dismantles soft tissue adhesions and scar tissue. You can use your weight and a cylindrical yoga post to self-massage and myofascial release, breaking down trigger points and relieving tight fascia while increasing blood flow and soft tissue circulation. Superficial fascia is a soft connective tissue that lies beneath the skin. It wraps around and connects muscles, bones, nerves, and blood vessels. At the same time, the muscles and fascia form the so-called myofascial system. Fascia and muscle tissue may stick together due to various reasons such as disuse, insufficient stretching, injury, etc. This is called adhesion, and it can restrict the movement of the muscle. It can also cause pain, soreness, decreased flexibility, and reduced range of motion.
Myofascial release is a technique in which a physician applies gentle and continuous pressure to the soft tissues and causes them to pull on the Myofascia. This technique relaxes the fascia, eliminates scars, and binds the skin, muscles, and bones at the beginning of the scar.
Using a yoga post is easy, but it takes some practice and flexibility to get it to work on some parts of the body. To begin, you should find the part of your body that needs to be exercised and place the part that needs to be exercised on top of the yoga post. The pressure from your body weight will help massage and tighten the fascia. You can control the pressure of your body on the yoga post through the support of your hands and feet. It is also beneficial to try placing different parts of your body on the yoga post and find out which method works best for you.

Benefits of practicing yoga

1. Calm the emotions

Teachers in yoga studios always say that gentlemen are willing to pay for their wives to practice yoga because of the change of fiery temper. And the American prison in San Francisco, in 1997, used yoga and drama therapy on violent addicts to help them calm down, thus helping them find the reason for their aggressive nature. By taking more deep breaths, you naturally learn to relax. Yoga is not just about twisting twists and turns and the difficulty of competitive movements, but about finding your peace in one breath and one inhale.

2.Become beautiful and more dedicated

The most important thing in yoga is to relax, balance, and gain serenity. Every time we practice, the teacher asks us to always smile and focus on the body, so that the body and mind can inhale purity and exhale toxins in one breath. The teacher loved to say that it is the body that does the action, not the face. Think about it, when you loosen your eyebrows, your heart is stretched and your body is relaxed. People who smile often are naturally beautiful, and those who smile often must be content and have no distractions.

3. The benefits of yoga also promote health, prolong the life

Some friends say that after experiencing yoga, they feel that yoga is not easy with their bodies, and all are some seemingly simple but difficult movements. Indeed, because ordinary people lack exercise, moving arms and legs will be very difficult. And we just use the body, play hard to use, (stay up late to work and stay up late to play), do not know how to take care of the body. But as long as you practice, you will find that after the pain is relaxed, is stretching, is a sense of euphoria. Practice yoga, not only exercise muscles, but also can stimulate the body’s various glands. Learn to breathe, but also can prolong life.

4. Straighten the spine, increase self-confidence

Yoga also has the benefit of straightening the spine, to raise eyebrows to be a person. In the practice of yoga, teachers always emphasize this point. The reason why yoga can increase self-confidence is any age, any occupation, as long as the earth can be practiced, of course, some movements are contraindicated for people who suffer from certain diseases. But there are many yoga movements, as long as you insist, do someone day, with a happy mood, you will surely find that maybe you can’t do other things well, but yoga will improve as long as you insist.

9 moves using yoga pillar

1. Upper back massage






2. Lower back massage






3. Broad back massage






4. Calf massage






5. Hip massage






6. Inner thigh massage






7. Hamstring massage






8. Skeletal tibial fascia massage






9. Quadriceps massage






Tips for using yoga pillar

-Check your body before you try yoga pillar exercise.
-Do the yoga post-exercise after the warm-up exercise.
-Place the yoga post under the soft tissue area you want to relax.
-Gently roll your body on the post to train the muscles you want to train.
-Move the post slowly from the center of the body to the extremities.
-If you notice pain in the area of the body on the post, hold the movement until that area relaxes.
-Pay attention to areas that are tight or have little movement.
-Roll each area on the post several times until you feel relaxed. Sometimes there may be some discomfort.
-Make sure the yoga post is under the soft tissue areas, not directly under the bones or joints.
-The first time you use the yoga post, keep it short, 15 minutes is enough.
-In the beginning, take a break after a period of exercise.
-Drink plenty of water after the segment of refinement, just as you would after a body massage.
-If needed, you can increase the duration of training after a few weeks.
-If you have any heart or vascular disease or chronic pain symptoms, do not use the yoga post without a doctor’s permission.

What are the common wrong uses of yoga poles?

1.Rolling directly on the painful area

When we feel pain, our first reaction is usually to massage the sore spot directly, but this is a mistake. Keep staring at the painful area massage, can not achieve the purpose of relaxing that painful point.
The correct approach: direct pressure is preceded by indirect pressure. At first with yoga column rolling, preferably in the highly sensitive areas of small rolling, finished in slowly expanding the area until the entire target area is covered.

2.Rolling too fast

Many people will roll the yoga post back and forth very quickly because rolling slowly can be painful, but rolling too fast can result in insufficient pressure, which means the massage does not go deep enough to allow the yoga post to do its job of relaxing the fascia and muscles.
The right thing to do: slow down the speed of rolling the yoga post so that your superficial muscles can have enough time to adapt and deal with these pressures.

3.Staying on the same point too long

For faster recovery, some people will stay on a tight spot for 5-10 minutes and increase the frequency of their massage. But! Staying on the same point for too long may irritate nerves or damaged tissues, leading to bruising or even inflammation!
Correct practice: use your hands or feet to control the distribution of body weight when rolling with the yoga pillar to adjust the pressure, starting gently with half of your body weight, then slowly press your whole body weight into the yoga pillar, for a maximum of 20 seconds per part, more than that may give you the opposite effect. If you find other pain points, you can return to the same part of the massage for a while, so that the muscles have time to rest.

4.Improper posture

The key to massage with a yoga pillar is to maintain the correct posture, many people in the rolling yoga pillar will have a thousand strange postures, but the result is more tight muscles. You need to use strength to maintain the correct posture.
Correct practice: ask an experienced instructor to tell you the correct posture and techniques, or look in the mirror and observe yourself doing the right thing, whether your hips are sagging or not, whether your spine is twisted or not, or use your cell phone or camera to film yourself relaxing with the yoga pillar, and correct it after looking back and finding mistakes.

5.Pain is too strong

Normal mild soreness is acceptable and reasonable, but when the pain is too strong, your muscles will turn on the resistance mode and become tighter, which will not achieve the purpose of relaxation at all.
Correct approach: When rolling a yoga post feels too painful, try to take the pressure off or change to a softer yoga post before doing muscle relaxation.

Notes for practicing yoga

Movements should be slow and soft, step by step, forbid others to pull and pull, speed up the movements at will and should move with the heart. Movement frequency should be coordinated with the rhythm of breathing so that it becomes a whole.
Tension and relaxation should alternate and should be concentrated, with breathing. When each posture is reached, it should be held patiently for some time.
Yoga practice must be done in the state of fasting. If a slight ringing occurs in the joints and other parts of the body during practice, it means that the body is becoming flexible and loose, so do not worry about it. Unless otherwise specified, you should breathe through your nose rather than your mouth.
When the body trembles strongly or feels pain, relax and rest or massage. Yoga is practiced until you reach your limit or feel comfortable, without forcing, and never compare yourself with other students. You should carefully experience the stimulation of your body and the sensations generated in your body by each posture.
Do not shower immediately after practice. Older people or people suffering from certain diseases (such as high blood pressure, etc.) should consult their doctor first before deciding whether to do some difficult movements.

 10 Tops of yoga taboos

1. Yoga should not be practiced within one hour before and after meals

Generally speaking, do not do yoga within an hour before and after meals. Because the movement of yoga requires the body to bend and twist, so do not do yoga within an hour before and after meals, and it is best to reduce the amount of food before doing yoga to avoid increasing the burden on the stomach.

2.Mood swings should not practice yoga

Yoga belongs to the body and mind to cooperate with the movement if angry, anxious, tension, muscle groups tight, it is best not to practice yoga to avoid injury, only in the case of muscle soft practice yoga, to be more healthy and safe.

3.Blood coagulation disease and others should not practice yoga

Those who have blood coagulation disease, blood coagulation disease, avoid practicing yoga. Yoga movements need to pose, limb stretching, and twisting, the process may lead to a reduction in peripheral blood flow, more likely to lead to serious blood coagulation, triggering cardiovascular disease.

4.High intraocular pressure, high myopia under the appropriate practice yoga

Eye pressure is too high, highly myopic eyes, it is not recommended to head down and feet up inversion action. Forward bend or inversion, will increase eye pressure, so the original eye pressure is too high, highly myopic people, is not recommended to practice yoga.

5. Epilepsy, cortical damage should not practice yoga

The yoga practice is not suitable for people with epilepsy and damaged cerebral cortex. Because many movements of yoga will involve stretching to the neck, and if you have epilepsy or cortical damage, forward bending and backward massage neck stretching, may induce seizures.

6.Osteoporosis people should not practice yoga

People with osteoporosis, practice yoga must be careful. Some yoga movements must use hands or feet and other limbs to support the weight of the body, if there is osteoporosis, it is likely that because the strength of the core muscles is not well trained, so that the elbow support, accidentally fracture.

7.Pregnant women who practice yoga need to be careful

Pregnant women should be careful when practicing yoga. Although there is a so-called pregnant women’s yoga, this refers to people who have been practicing yoga for a long time, if you have never practiced yoga, it is recommended that after 12 weeks of pregnancy, the doctor assesses that the pregnancy condition is good before practicing.

8.People with spinal problems should not practice yoga

People with spinal slippage and herniated discs should avoid excessive bending of the waist. Among the most basic movements of yoga, the “worship style” is one of them, the practitioner must bend the waist downward, at this time there is spinal slippage, which may lead to spinal slippage again because of such action; or have a herniated disc, may also be because of the bending action is not careful, and cause the lower extremity nerve compression more serious.

9. Joint pain and other people should not practice yoga

Some people are born with poor body flexibility, and yoga is to train the body’s flexibility and muscle strength extension, if every time after yoga, joint pain or tendon inflammation, may not be soft enough, not suitable for yoga movements.

10.Poor health, after the disease, should not practice yoga

The body condition is not good, the first recovery from a serious illness, fracture early, and so on should not practice yoga. Because yoga needs to be in good physical condition to achieve the effect of exercise body functions and muscle groups, if the physical condition is not good, muscles, joints, ligaments can not play strength, when practicing yoga, it is easy to be injured.



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