First of all, if you have the conditions to study in a professional yoga studio, it is certainly a good thing. The early stage is conditional. The conditions here may not only be money, but there are many such examples around me.
For example, I have a friend who runs a clothing store, just like the clothing store you see on the street when you go shopping. It's just the owner, from 10 to 8: 00 p.m., who has to close the door or ask a friend to look after him for a day. When you buy goods, you must put up a notice at the door to inform you. There is no time to go outside to learn yoga. Don't ask me why I don't ask someone for help or close the door early, because this is real life.
And a former member. The child is in the third grade and her husband is an ordinary worker. She is an office clerk and can take one day off from nine to five a week. The second level of yoga studio is from three classes a week to two classes a week, and then two classes are not guaranteed. Several times, I took my children to the gym for about a month and told me that I couldn't come to class in the future. If she doesn't take her children to the yoga studio, after 9: 00 in the evening, the children's homework has not been finished, and they have to go back to supervise and coach, and often stay up until eleven or twelve o'clock. Take it to the yoga studio. Disturbed all the gyms, she couldn't practice herself. So consider waiting for your child to go to junior high school and be older to see if you have time. Don't ask me where her husband went and why she didn't take the children. There are too many such things in reality.
If these people want to learn yoga, do they have to give up? Not necessarily. Learning from videos and books at home is also a way.
Here are some suggestions for people who practice yoga at home by themselves.
1, learn how to follow the video to practice by yourself.
I deliberately used the words study and practice. It's best to separate learning from practicing yoga at home. What do you mean?
There are many yoga videos on the Internet to teach exercises. You'd better read it before practice and understand the password. For example, in the video, put your hands on the inside of your left foot; The center of gravity moves backward and the front legs are straight. These seemingly simple and clear passwords, when you really practice on the mat, will cause you to watch the screen frequently, disturb your thinking and make the practice intermittent. Looking at it before practice is a bit like pre-school preparation, which will make the practice much smoother and more efficient.
If you don't have time to preview, you can repeat the practice on the same video. Until you can completely keep up with the rhythm of the video.
One more thing, you don't have to worry about not understanding the words inside. For example, if we put our hands on the inside of our feet and enter the baby dragon style, you don't have to worry about not understanding what the baby dragon style is at first, but you will understand it after listening more.
If you go to a yoga studio for a class, it's the same process if you are in a large class.
One more thing, don't doubt that these movements are all practiced. Why is there nothing new? There are tens of thousands of yoga poses, but there are so many basics. So you see, they are all familiar faces.
2. Be prepared to practice at home.
First, arrange an undisturbed time and space for yourself. I think there is no need to explain this point.
Secondly, determine the video of the day's practice. I'm not going to practice, but the video I want to practice has not been decided yet. I want to practice this for a while and that for a while. Time flies. Don't practice halfway, stop and look for the video, so your real practice time is limited.
Finally, if time permits, try to find a complete video to practice at first. What is a complete video, that is, from the beginning of pranayama to the later rest. At least, I personally think we should find at least 15 minutes of video to practice. Don't practice for 3 minutes and then find a video, but practice for 5 minutes and change your style.
3. Practice with the video yourself, step by step, and don't pursue difficulty.
This is very important whether you practice in a yoga studio or by yourself. As long as you don't pursue difficulty, it is safe to practice step by step.
The main reason why many people object to practicing at home is that they feel unsafe and may get hurt. The human body is very smart, and there must be an early warning before the injury happens. For example, pain, such as twisted joints, is uncomfortable. As long as you don't force yourself and pursue difficulty, you can avoid injury. The first cause of yoga injury is the injury caused by incorrect auxiliary methods.
Of course, there is no need to worry about not pursuing difficulty, slow progress and slow effect. As long as you practice, you will make progress, which is better than not practicing at all.
4. Recommend two videos that are more suitable for practicing at home.
A. orchid yoga. Everyone searches online by themselves. I'm not sure whether posting a link here will be judged as an advertisement, so the article will not be posted. Whelan is a person's name. She brought yoga to China. At the beginning, she made a video in CCTV to practice with everyone, and also made a CD of yoga practice for everyone to practice with video.
Yu Ge introduced yoga. I just started practicing yoga myself. I followed this teacher's video on the computer, which can be regarded as my first teacher. I followed her video for over a year. So far, her video is one that I think is most suitable for beginners' zero-based practice. You can also search online yourself.
Most people are still unfamiliar with yoga at present, and they don't know where to start if they want to get in touch with it. Actually, it's very simple. Yoga is not a high-consumption exercise. All you need is a yoga mat and several yoga poses, and then you can practice at home. But before practicing, we must keep in mind some precautions of yoga, do warm-up exercises, practice the foundation, and then gradually expand.
1, side pigeon style
Yoga is not limited to the ground, but also on the yoga mat and sofa.
Key points of posture: sit on the ground. The legs are separated, and the right leg slides backward and stretches until the thigh touches the ground, the hips are open, and the calves are bent upward. The left leg and calf are bent inward, and the left foot is close to the right hip. The upper body is straight, the right hand is extended to the right, the forearm is bent upward, and the elbow is placed on the right foot; Extend your left hand upward, bend your elbow and lock your index finger.
2. Camel variety
To practice yoga, we should stick to it as always. Don't fish for three days and dry the net for two days. This will not have any effect, but will delay the time.
Key points of posture: kneel on the ground. The legs and thighs are perpendicular to the ground, and the waist and abdomen are stressed. The upper body bends backwards until the top of the head touches the ground and is sandwiched between the feet. Hands forward, forearms on the ground, legs and calves on the ground.
3. Ship variant
If you feel that your foundation is not bad, you can expand it and combine poses.
Key points of posture: sit on the ground. Legs together, upper body slightly backward. The waist and abdomen are exerted, the legs are extended upwards, and the body is in a triangular posture. Reach forward and hook your toes.
As the saying goes: the foundation is not firm, and the ground shakes. Self-taught yogis with zero foundation should not be eager for success at first. Only by practicing the basic movements well and memorizing all the details in asana practice can we go further on the road of yoga practice.
1. I also practice yoga at home on a zero basis. I started watching CDs and watching TV, and then I carved CDs. I put them on DVD and practice yoga at home. It has been more than ten years since 2006.
2. Recently, many yoga moves can't be done in eye surgery. I basically meditate and do some lying and sitting movements.
Do it yourself at home, there is no such atmosphere, so persistence is the most important thing. Many yoga instructors outside have different levels, and it is easy to hurt your health if you don't use them well. I once hired a yoga instructor. After the eye surgery, she couldn't see the difference, which made my eyes ache for several days.
4. A friend went to a yoga class, and because the coach broke the back of the shoulder too hard, he practiced at home to avoid injury.
Don't worry about practicing at home. Seriously practice in front of books or CDs. You can ask Du Niang if you have any questions.
I have never been to a yoga studio, but I have been practicing yoga for more than ten years. I make slow progress in yoga at home, but if I meet an incompetent instructor at the yoga studio, it will be counterproductive and bad for my health.
There are many books to choose from in yoga now, and a good book is n times better than a good coach.
Practice at home, find a good video, and then buy Iyengar or Whelan Yoga. These are good teaching books and videos. You can start with orchid yoga.
Huilan Yoga is taught in detail, from the simplest to the most difficult. And meditation. There is also some knowledge about yoga.
Analyze your body more and follow the textbook, and you will succeed.
Finally, I wish you go further and further on the path of yoga.
After reading this article, you will learn:
The benefits of practicing yoga regularly.
2. Two recommended actions for yoga introduction.
First of all, the benefits of practicing yoga regularly.
1, shaping body lines
We can notice that the friends who often practice yoga around us have very good bodies, which well embodies the greatest characteristics of yoga and shapes the body lines. If you feel that you are not healthy enough, or obese, or in poor shape, come and practice yoga quickly, which will help you.
2. Relieve the aging of the body
We always wonder why some female stars don't look old when they are old. The reason is very simple, because yoga, another charm of yoga is that it can improve skin quality and delay aging. Maybe we won't see the benefits in a short time, but please believe that if we persist for a long time, the benefits will become more and more obvious.
Step 3 improve your mood and adjust your mood
Another charm of yoga is that it can practice shape outside and mind inside. Yoga practitioners are very calm and optimistic in their daily life, because what they need most is meditation. Long-term practice will certainly soften their grumpy personality. As long as we are willing to work hard, the benefits of yoga will be great.
Second, two simple yoga moves 1, King Kong kneeling on the ground
(1) action essentials
First, kneel on the yoga mat, put your legs together, don't leave too much space, and put your instep against the yoga mat.
② Bend the knee joint, slowly lift the upper body, sit on your feet, and touch your hips with the soles of your feet.
(3) Keep your upper body straight, put your hands on your thighs, keep the whole spine normal and bend, and relax.
(2) Breathing and frequency
Breathe 8- 12 times each time, do it for 2-3 times, and keep breathing evenly.
2. Down dog style
(1) action essentials
① First, stand on the yoga mat, adjust breathing to relax your body, keep your body in a normal physiological bending state, keep your eyes straight and your hands droop.
② Put your hands on the yoga mat. Hips stand up, keep the upper and lower bodies upright, head towards the body, and the whole body is inverted V-shaped.
③ Relax your body all the time, and don't have muscle tension. If you feel hyperemia in the head or too painful in leg stretching, you can increase the angle appropriately to relieve it.
(2) Breathing and frequency
Breathe 8- 10 times each time, do 2-3 groups, and keep breathing evenly all the time.
Conclusion: Yoga exercise can't be done overnight, and it needs long-term persistence. Moreover, yoga is not suitable for anyone, as long as you are willing to practice and endure hardships, anyone can. Today, I told you about the benefits of yoga and two relatively simple yoga introductory moves. I hope you can practice more and make yoga a habit. I believe you will succeed.
Yoga is one of the most famous fitness programs in modern commercial gymnasiums. And now there are many specialized yoga gymnasiums, the number of which far exceeds that of other single gymnasiums. This seems to have created a cognition: to learn or practice yoga, you should go to the gym or yoga studio. That was not the case. Many yoga practitioners do practice by themselves, instead of going to a yoga studio or taking yoga classes in a gym. Then, you can teach yourself yoga at home. How to do it?
Is yoga suitable for self-study at home? What is yoga? Broadly speaking, yoga is a philosophy. In a narrow sense, yoga is a combination of soul and flesh. In fact, ordinary people practice yoga only as a way of exercise, that is, as a way of exercise, which is closer to gymnastics.
Therefore, whether it is a yoga class in the gym or an online yoga class, it is generally graded according to the difficulty of training. Generally, it will be divided into: elementary, intermediate and advanced courses, and the exerciser will choose the appropriate level and follow the practice. In other words, you can go to the gym or yoga studio to practice with your coach, or you can teach yourself at home.
However, in advanced training, there are often some difficult movements, such as shoulder handstand and head handstand. These are very demanding and dangerous for trainers. In addition to the risk of sprains and falls, it also includes a large amount of blood flowing to the brain, which will pose certain risks to people with related chronic diseases. Therefore, it is best to have a professional coach on-site guidance to practice these high-risk movements.
Besides, as we mentioned earlier, yoga is a kind of "combination of mind and body" exercise. Therefore, meditation is also an important part of yoga practice, and these can also be practiced by yourself.
In fact, if trainers really look at yoga from a philosophical perspective, they will realize that yoga is a way of life, not only for self-cultivation, but also for spiritual cultivation. So going to the gym or yoga studio is an alternative, but we should not limit yoga to the gym or yoga studio.
How to start practicing yoga at home? (1) Practice according to the online tutorial.
There are many online yoga courses now, so you can choose some classic ones to follow. If you are a novice, it is recommended to start with the elementary tutorial.
Before choosing a course, you'd better read it to avoid difficulties beyond your ability. You can try to do some questionable or seemingly difficult movements, but don't try high-risk movements such as handstands.
Generally speaking, the elementary course is very suitable for every beginner, and the difficulty is not great. Spend more time and practice for a long time, and the level of yoga will be improved slowly.
(2) Step by step, don't practice aggressively or take dangerous actions.
The purpose of ordinary people's exercise and fitness is to make themselves healthier, not to grandstanding. There are many movements in yoga to show the flexibility and flexibility of the body, which can reach surprising levels, but that is only the movements that can be achieved after yoga training has reached a certain stage. Each gesture has a different function.
Therefore, practicing yoga, like other fitness methods, should also pay attention to "step by step", and there is no need to take risks in order to practice those seemingly "awesome" movements.
When practicing at home, some actions in the elementary course may make people feel "too easy", so they will be skipped. You'd better not! The content design of a scientific yoga class will also follow the basic laws of warm-up and from easy to difficult. Therefore, the best way for beginners to practice yoga at home is to follow the video tutorial step by step, instead of making their own decisions and choosing the content at will.
(3) Gradually deepen the realm of both physical and mental cultivation.
Yoga is not gymnastics. If you really like yoga, in addition to serious practice and long-term persistence, you should regard it as a way of life and gradually enter the realm of both physical and mental cultivation.
Practicing yoga posture and yoga meditation can help people get physical and mental happiness. Yoga not only wants to make you healthy physically, but also wants to make you mentally healthy.
Therefore, in daily life, don't practice yoga while doing activities harmful to physical and mental health. Therefore, in the way of life, yoga advocates people not to take intoxicating substances (alcohol and alcoholic beverages), not to gamble, not to engage in improper sexual behavior, not to eat meat (vegetarian food) and so on.
As long as you can practice step by step, seriously and persist for a long time, no matter where you practice, every practitioner can benefit a lot from yoga!
It is not recommended to practice yoga at home on a zero basis.
If you are a yoga veteran and have rich experience in yoga practice, it is no problem to practice at home. However, if you are still a beginner in yoga, I suggest you practice yoga with everyone instead of working hard at home alone.
Beginners of yoga know nothing about their physical problems, yoga, precautions for safe and effective practice, yoga taboos, the intensity, intensity and frequency of asana practice ... Under this premise, practicing according to video or TV is very likely to cause yoga injuries.
1. Zero-based people generally learn yoga through the Internet or books. This knowledge is one-sided. Moreover, the zero-based students' understanding of yoga itself is not comprehensive, and their postures are not accurate during practice. Therefore, practicing at home by yourself may cause some unnecessary sprains, and more seriously, you may suffer from "yoga disease." From this perspective, a professional yoga instructor can help reduce unnecessary injuries.
2. Zero-based students are not accurate in grasping every pose, and self-practice at home often fails to achieve its expected effect, so professional coaches can get twice the result with half the effort.
3. Self-practice at home lacks atmosphere. The first is to stick to the atmosphere of practice. In a professional environment, everyone encourages each other and it is easier to stick to it. Yoga can only get unexpected benefits if you keep practicing. Secondly, the atmosphere of class, under the guidance of professional teachers, with the improvement of students' energy, students can have a better sense of experience.
The resources on the Internet are still limited. A good course needs careful arrangement, design and planning by teachers. Our exercises are aimed at all parts of the whole body to achieve balance, such as opening shoulders, lifting hips, increasing flexibility and strength exercises. These are not satisfied with the network.
Finally, in real class, teachers can answer current questions at any time to help us make progress.
People with zero foundation can teach themselves yoga at home. Find the right way and learn the yoga you want to learn. First of all, we should stick to our self-study plan and set a basic goal, no matter how small. What do you want to learn, to what extent and for how long. You can consider it first or check the relevant information.
Then, find learning materials, such as books, video materials, videos or TV programs, and start learning from the basics. Find comprehensive study materials, and then proceed as planned, such as practice time and the order of what you have learned. Consult a yoga teacher or consult information online. Go in the right direction.
After that, prepare the venue, equipment and clothing, and choose the way that suits you. Such as environment, natural ventilation, non-air conditioning, quiet and comfortable. Such as equipment, the most basic yoga mat, yoga bricks and so on. For example, clothes are breathable and quick-drying, appropriately loose or elastic and comfortable.
Then, because yoga also belongs to exercise, prevent injuries, do what you can, step by step. Try not to force yourself to do it hard. Others, regardless of faction or form, pay attention to learning to adjust breathing, basic movements in place, physical exercise and balanced exercise.
Finally, yoga can be taught by yourself, so we must stick to it.
Self-study is not recommended for practicing yoga with zero foundation, and then self-study is not recommended before having a certain foundation.
I just learned yoga for more than two months, and I learned it in a yoga studio. After learning, I even advised my friends who have no basic knowledge not to teach themselves.
First of all, some people are not suitable for practice. In the yoga studio, the teacher evaluated my body and found that I had scoliosis, flat feet and valgus calves. If we are not professionals, we can't find these problems ourselves. Therefore, if you find that you have physical problems, the teacher will practice accordingly.
Secondly, some actions and precautions are not clear to people with zero foundation. Take breathing as an example. My yoga teacher told me: no breathing, no exercise. But many self-learners can't breathe, and even some yoga studios don't pay attention to breathing, which will greatly reduce the effect.
Finally, believe in the strength of peers. It is difficult for one person to insist on one thing, but it is easy for a group of people to insist. So I signed up for a yoga class and met several yoga lovers. We can supervise and encourage each other together, and the effect is better.
Therefore, if it is zero-based, it is best to go to a professional yoga studio for a period of time and master the basic essentials before learning by yourself.