Have you mastered yoga skills? Yoga is a kind of healthy aerobic exercise, which can not only shape human body curves, but also calm people's minds, effectively improve human endocrine, accelerate metabolism and blood circulation, and has a good health care function. Have you mastered the following yoga skills?

Have you mastered all the yoga skills? 1 First of all, yoga is easy to practice on an empty stomach.

Unless otherwise specified in the exercise, it is best to practice three to four hours after meals and about half an hour after drinking liquids.

In addition to being full will cause abdominal pain during exercise, others will also cause abdominal pain if they are not fully prepared for activities. When the human body quickly changes from a quiet state to an active state, but no preparatory activities are done or insufficient, the gastrointestinal tract will vibrate due to running and jumping, and the peristalsis of the intestine will also change, leading to the accumulation of digested food and residues in the ileocecal part, which may cause pain under the stimulation of this expansion.

In other words, you only ate an apple for this meal. You just need to digest it and practice on an empty stomach. As long as your stomach is empty, and don't jump around immediately to cause gastroptosis, otherwise it will easily cause food to enter the non-digestive tract.

Do you have the feeling that after drinking water, whether you are ready to run or exercise, will you feel like a water bag? You will be embarrassed and uncomfortable, and your gastrointestinal tract will be uncomfortable, so let's not practice immediately after drinking water.

Second, when doing various yoga moves, you must gently stretch your body at the extreme edge, and don't push or pull hard.

There is a word here that may not be clear to everyone. What does it mean to be on the edge of the limit? A group of well-known lyrics say that it hurts and is happy. I stretched forward, stretching beyond endurance, but at the limit of stretching, I felt the joy of exercise. Do it. If it's painful, it won't work. I can't pull the teacher like that. If I pull hard, my muscles will tear and strain.

If you want to go further, it will hurt, it will hurt. Although I'm still a little short, I'm painful and happy. This is the edge of the limit. Gentle stretching, controlled exercise. Don't push and pull too much. For thousands of years, yoga has been regarded as a sport with little sports injury.

But now, more people are injured while practicing yoga. Is yoga not good? No, everyone didn't follow the rules of the game. Attention, be sure to pay attention to this one. When doing various yoga moves, you must gently stretch your body at the edge of your body limit, and don't push or pull hard.

If you feel tired or trembling during the practice, please take back your work immediately and don't insist too much.

You may have such a situation, such as being a boat. Body position, have you ever had muscle tremors? Yes, I did. Why do I tremble? It's muscle fatigue. For example, when you are extremely tired, if I ask you to do the sun ceremony 20 times, you may go on strike.

Muscles, too, can't keep shaking. Why did you push it? It will get hurt. So, when you are exhausted and can't do it, don't force yourself to do it. Don't be depressed about what you can't do. As long as you practice regularly and give time, your body's endurance will get stronger and stronger, and your physique will get better and better!

Have you mastered all the skills of yoga? Yoga is a popular way of exercise, and many people love to practice it. To know the benefits of yoga, what are the skills of practicing yoga? What are the disadvantages of practicing yoga? What are the precautions for practicing yoga? Interested friends please see below.

Yoga skills

Pelvic tilt type

This is a very good action to stretch the back, which can adjust the posture of the spine slightly and also exercise the muscles of the back and abdomen. Whether you are correcting your body shape or relieving backache and waist discomfort, you can insist on exercising this posture. First lie flat on the mat, bend your knees, draw your heels closer to your hips, and separate your feet in parallel. Then gently press the dorsal fossa to the ground, and the coccyx slightly lifts up and leaves the ground. Then gently shake the coccyx and lift the navel.

Repeat 10 times.

Cat stretching

This action can be regarded as the continuation of pelvic inclination, which has the function of exercising and stretching the whole body. Kneel forward on the mat, fingers forward, head and spine in a straight line, legs slightly apart. Then let the spine sink and let the gas fill the abdomen and lungs for 3 seconds. Exhale, bow your head and arch your back at the same time. Practice 5 ~ 10 times. Breathing is very important when doing these actions. Be sure to inhale and exhale slowly and evenly. Stretch your hips and legs, put your right foot in front of your body and do a low lunge. Then straighten your left leg at the back. The thigh part of the right leg should be parallel to the ground as far as possible, the hips should sit down and sink, and the body should move back and forth slightly. After 30s- 1 minute, change the left leg to do this action.

Mountain history

Mountain pose is the foundation of all standing postures, which is very helpful to improve body shape and balance, so that feet are close together, and the inside of feet and heels are as close as possible. Then lift the knee joint, tighten the thigh and slightly abdomen. Arms down, elbows forward.

After the shoulders are opened outward, relax and sink slightly, and relax the spine and neck slightly. Hold this position and take a few deep breaths. After the asana, you can stretch your arms. Still have to stand in a mountain posture, raise your arms towards the ceiling, try to stick your palms together and make a concave arm posture. Just slide your shoulder a little.

Body posture

After the exercise, take a few minutes to lie flat on the mat and rest, so that your body can slowly react to the previous exercise. At the same time, it can also eliminate fatigue, which is very beneficial to patients with headache and hypotension. You can also do this action when you are insomnia. Lie flat on the mat completely, with your arms on the ground, with your sides at an angle of about 45 degrees, your palms facing up and your legs slightly apart. Close your eyes, relax your abdomen and keep calm and gentle breathing. Lasts 5- 10 minutes.

Of course, if necessary, we can extend the time a little. These movements are very simple basic movements, although the intensity is not great, but they are very good for relaxing and soothing the body. When you are familiar with these movements, you can learn the slightly more difficult movements.

Disadvantages of practicing yoga

1, the cervical joint will be dislocated.

Some movements in yoga are that the neck and shoulders are turned upside down at 90 degrees. When doing this action, the pressure on the cervical spine is particularly great, which is easy to cause dislocation of the cervical joint and even cervical disc herniation.

2. Hyperextension injury of spinal cord

In yoga, there is a camel posture, that is, leaning back and supporting the ground with both hands. If you practice this movement too much, it is easy to cause damage to the lamina and ligament behind the spinal canal, and even to the spinal cord in severe cases, which is called hyperextension injury in medicine.

3. Sequela of bone injury

Yoga lacing can enhance the flexibility of waist bones and joints, which has certain benefits. However, some young people's bones are in the development stage, and practicing yoga has a great risk of injury, which may have a negative impact on the development of bones. Improper practice is more likely to cause injuries and leave sequelae.

4, overstretching does not increase

Height is nothing more than influenced by heredity and environment, of which heredity accounts for 70%. Environmental factors include nutrition, sleep, exercise, disease and environmental pollution. Heredity, sleep, nutrition and exercise are the four main factors affecting height. Yoga based on static stretching lacks scientific basis and can only be used as an exercise method to promote the height development of teenagers.

5. Individual specialization injury

Domestic yoga instructors are being copied at an accelerated pace, and their qualifications are mixed. Yoga teaching can be said to be a family statement, and the process and actions all reflect the individual exertion of the lecturer, which is easy to have adverse consequences. Yoga instructors should tailor a plan for each practitioner, instead of blindly asking each practitioner to practice a certain yoga posture.

Matters needing attention in practicing yoga

1. If you feel abnormal pain in a certain part of your body during yoga practice, you should immediately stop practicing and find out the reason.

2. If swelling occurs, cold compress with ice cubes can be used within 24 hours to reduce bleeding and swelling of the injured part. It is not advisable to rub the affected area. After 72 hours, hot compress should be applied to promote blood circulation and remove blood stasis.

3. If you feel severe pain, don't massage at will, so as to avoid iatrogenic dislocation injury caused by improper force, and seek medical advice in time.

4. Don't eat within one hour before and after practicing yoga, and try to avoid practicing within two hours after meals.

5, don't do difficult movements from the beginning, so as not to cause sports injuries. Half a year after operation and female physiological period are not suitable for practicing difficult movements. Patients with hypertension and asthma and pregnant women can only do simple actions.

6, it is best to be barefoot, wearing loose and comfortable, so that the body can move freely. Don't laugh, don't talk, and concentrate on breathing when practicing. Keeping a regular deep breath helps the body relax.

7. It is advisable to practice in a quiet and ventilated room. Don't put too many things in the room to avoid accidents. It is not advisable to practice on hard floor or soft bed. Put a mat on the floor when practicing.

Have you mastered all the yoga skills? 3 How to learn yoga?

1, practice in pairs

Fitness people all know that going to fitness with friends will make everyone more interested and energetic. If you can practice yoga with your family or anyone, you must organize it. Especially with family, there are many exercises suitable for men and children in yoga. Many parents report that after practicing yoga with their children, the parent-child relationship is more harmonious. The family supports and encourages each other in practice, enjoying each other and benefiting each other.

2. Choose multiple postures.

The human body will adapt to some form of exercise after a few weeks. This period of time is the "exercise cycle". After this period, unless you make changes, it is difficult to have obvious gains. Yoga has natural advantages in this respect. There are endless postures, and there are several choices for the same effect. Practice in turn, not afraid of enthusiasm fading.

3. Ensure a certain frequency of practice

People who only exercise 1-2 times a week are more likely to give up halfway than those who exercise 3-4 times a week. Because fitness frequency can affect your fitness perseverance more than fitness time or exercise form. If you can't practice yoga every day, you can practice it every other day or every other day, and you must maintain a roughly even frequency.

Practicing yoga is a long-term thing. As long as you persist in it for a long time, you will surely succeed. When practicing yoga, you should always encourage yourself. Keep exercising for a year, and then go on a trip. In this way, you should always learn to reward yourself, give yourself confidence to practice, and often reward yourself, so that the success rate of doing something will be higher. Everything in life can be combined with fitness.

Simple yoga moves

1, stretch your legs on your back

Lie on your back with your legs together, then lift and straighten one leg, grab your ankles with both hands and pull them to your chest, slowly exhale and inhale, and keep breathing naturally 15-20 seconds, then put down your legs. The left and right legs are alternately repeated and divided into 3 groups.

Step 2 stretch the pelvis

Lie on your back on the bed with your legs together and your toes straight. Fold one leg, grab the ankle with both hands and stick it to your chest. Natural breathing 15-20 seconds, repeat 3 times. Then alternate your legs and repeat. This action can strengthen the pelvic muscles and reduce the fat on the inner thigh.

3. Sitting sideways

Sit on the bed with your right leg straight and your left leg bent against your hips. Then grab your right toe with your right hand, lift your left hand up, tilt your upper body to the right, and raise your head.

4. Bridge type

Lie on your back with your legs shoulder width apart, bend your knees, and fix your feet at the bottom like the characters "1 1". Then lift your hips off the bed, straighten your hands to the bottom and hold your chest out at the same time. Gently lift your chin and look at the sky.

5. Torsion type

Sit on the bed with your back straight and your legs straight, then bend your left leg, put your left foot on the right side of your right leg, support your left hand behind your back, grab your left ankle with your right hand, and twist your body to the left and rear.

6. Dance style

Grab the bedstead with one hand, then grab the ankle of the same leg with the other hand and lift that leg. Lean forward slightly and raise your legs as high as possible.