How to practice yoga from scratch? In life, yoga has become a popular sport all over the world. It can be said that it has become a part of many people's lives. Many beginners don't know how to practice yoga. Let me share with you how to practice yoga from scratch.
How to practice yoga from scratch Beginners should seek professional guidance.
Beginners should avoid practicing yoga alone, choose a yoga teacher with a professional license to guide them, choose a suitable course, and warm up well before practicing. Do what you can, and stop immediately if you feel uncomfortable.
The following two dangerous yoga moves remind you that if you are a beginner in yoga, please do it under the guidance of a professional yoga teacher and don't practice it alone.
When practicing these two groups of yoga, we should pay attention to our physical changes, and we need to do simple warm-up exercises before practicing, which will make our later yoga practice safer.
Keep your shoulders steady and don't shake.
taboo
Not suitable for people with disc herniation and cervical spine injury, yoga beginners should practice carefully.
Step 1
Lie flat, feet together, hands flat on your sides, knees bent, and lift your ass with abdominal strength.
Second step
Bend your elbows, support your lower back with your hands, keep your knees bent and lift them over your body.
Third step
After your body is balanced, your legs are suspended, your chin is slightly pressed against your chest, you keep breathing for a few seconds, and you slowly send your body down.
pay attention to
If you can't do the third step, don't be forced to do the second step directly.
Don't touch the ground reluctantly when plowing.
taboo
Not suitable for people with disc herniation and cervical spine injury.
working methods
Steps 1 and 2 stand shoulder to shoulder. Step 3: Slowly move your feet behind your head until your toes touch the ground. Don't be forced if you can't touch them.
Improve practice
Beginners can use yoga balls to assist. First lean the ball against the wall and slowly put your legs away until your toes touch the spherical surface; You can also ask someone for help.
Matters needing attention in practicing yoga
Yoga is highly respected by many young people, but some people not only can't exercise their bodies and minds, but also do harm to their bodies because of improper movements. Here are some things to pay attention to when practicing yoga.
1, pay attention to your diet
Because eating immediately after exercise will cause stomach discomfort, which will lead to gastritis or other gastrointestinal inflammation in the long run. After completing this exercise, you can stop eating for 40-60 minutes.
2. Pay attention to menstruation and pregnancy
Every female friend has these two special periods, if not, it will cause menstrual blood reflux or abortion.
So be careful, especially in the first three months of pregnancy, not to do any yoga activities. After this period, we can do some simple exercises, or consult a yoga instructor for a suitable exercise method.
Step 3 pay attention to your clothes
It is best to wear loose clothes when exercising, try to avoid too much jewelry intervention and reduce exogenous constraints. Don't leggings to do so-called stovepipe, which may lead to eczema.
4, pay attention to the range of action
Don't imitate anyone else, no two people are in the same physical state, don't compare with other practitioners, and don't be depressed because you can't do a certain action. Everyone has his own advantages and disadvantages. If your body allows, you just need to challenge your limits.
How to practice yoga from scratch? Action 2: 1: the body kneels on the mat, and the palms support the whole body with knees: the back is arched upwards, and at the same time, the abdomen is lowered; Lift your head and press your back down on your abdomen until you have flatulence. These two actions are repeated.
Action 2: Put your body in a herringbone shape, support your body with the soles of your feet and palms, straighten your body up and down, bury your head between your hands, and squeeze the two parts as much as possible in the middle, while relaxing.
Action 3: Bend one foot below the abdomen, straighten the other leg, press the upper body down to the bent leg until it is completely pressed, then stretch the back, straighten your hands as far as possible, bury your head between your hands, and sit still 15 to 20 seconds. Practice the other leg and repeat the same essentials, except that the left leg is replaced by the right leg.
Action 4: Repeat Action 2.
Action 5: Fold your legs in half, that is, your thighs press your calves in a kneeling position and your hips sit on your ankles. Then straighten your upper body, stretch your hands forward, put your head between your hands, press your head down as far as possible, and stretch your arms forward to relax your body to the greatest extent.
Action 6: Turn your calves back and sit your hips and thighs on the mat. Remember not to press the thigh on the calf, the calf is on both sides of the thigh, and the instep is facing down. Lie flat on your upper body, raise your abdomen and put your hands behind your neck. Try to stretch your arms. If you really can't bend your shoulders and touch the ground, you can adjust your posture according to the actual situation.
Action 7: Sit your hips on your heels, slowly put your hands on the ground from behind, and lean your face on the ground. The whole body state is like being held in my mother's arms as a baby!
Methods of practicing yoga from scratch 1
1, back stretching
Lie flat on the yoga mat, then get up and try to touch your nose with your knees.
At this time, the knees of the feet cannot be bent. For the first time, as long as you stretch your head as far as possible, and then repeat it several times, you can continuously compress the ligament.
2. The cat arched its back
Your knees and hands touch the ground, your arms are straight, and then you control the contraction and arching of your abdomen and back with your breath, just like the shape of a cat.
3, abdominal muscle strengthening
Lie on your back, put your hands behind your head, then straighten your feet and slowly lift them to a certain angle. At this time, your head is slowly raised. This process should be kept for a short time, and then it can be put down and repeated several times.
Method 2 of practicing yoga from scratch
Methods/steps
1, lie on your back, with your hands and feet naturally at your sides and your palms on the ground.
2. Inhale and slowly lift your feet.
3. After lifting your legs directly, exhale to support your waist and put your hands on your waist. When the ankle is directly above the head, relax and keep this posture for 20-30 seconds.
4. Exhale, make your toes close to your head, put your hands on your waist and return to the ground.
5. While inhaling, let the back bone return to the ground one by one. Raise your toes directly above your head, exhale, and lower your legs as slowly as possible until you land.
Matters needing attention
Novices had better choose loose and comfortable cotton and linen clothes and avoid tight chemical fiber clothes.
Keep 1-2 hours on an empty stomach before practice. But don't be too hungry, it will affect your concentration.
Method 3 of practicing yoga from scratch
1, children style
Starting from your knees, lower your chest to your thighs and forehead to the ground. Put your arms at your sides and your hands next to your feet; You can also put your hand under your forehead, if it is more comfortable.
Take a deep breath slowly and pay attention to the expansion of the chest and back. When you exhale through your nose, see if you can sink your hips to your ankles and feel your spine gently stick to your thighs.
Keep this posture and breathe 5- 10 times; Or anytime, as long as you feel comfortable.
2, cat/cow style
The wrist is directly below the shoulder and the knee is below the hip. Open the scapula with the palm of your hand.
When inhaling, look forward or up. If it relaxes your neck, stretch your coccyx to the ceiling.
When exhaling, the chin is close to the chest and the coccyx extends to the floor. Continue this movement change, let your breath guide you and fully relax your spine. In order to prevent joint injury, the inside of elbow should always be face to face.
Breathe 5 times; More if you feel good.
How to practice yoga from scratch 3 What is yoga?
Yoga is a perfect life science born in ancient India, which has been developed and tempered for more than 5000 years. Its English translation is called yoga, and it is also called Yuji in India, which means harmony and unity. It is one of the six schools of philosophy in ancient India, exploring how we humans live in harmony with the world and the universe. Now, yoga is regarded by more people as a way of self-cultivation, that is, we often say that body and mind are one, and heaven and man are one. Generally speaking, yoga is a complete life science, including breathing, posture, eight precepts, cleaning and other different practice methods. The United Nations has designated June 2 1 day as the International Yoga Day. Yoga is becoming more and more common in our life, and more and more friends have joined the ranks of yoga.
What can I get from learning yoga?
The answer to this question may need to be explored by yourself. Yoga, as an ancient art, each yoga practitioner has different gains. The ultimate goal of yoga is to make us better ourselves. For example, you can improve your physical condition, perfect your body shape and fight pain through yoga. You can also get relief and peace of mind through yoga and live a happier life. There are also many members who have turned yoga from a hobby into a career of lifelong development, and have grown into a qualified yoga teacher and lifelong communicator through our Zen yoga.
Without any foundation? Can hard bones practice yoga?
Yoga requires a very soft body. In fact, bones are almost hard, and the main difference is actually muscles. Muscles need flexibility instead of softness. Flexibility is both flexible and tough. Yoga is not to pull bones, but to make our muscles elastic and flexible through proper stretching and strength practice. Later, we also have different online courses, which are suitable for people of all ages to practice. When there are special circumstances, professional teachers will also point out that there is no need to worry.
There are so many schools of yoga, which school should I start practicing?
Indeed, there are many schools of yoga, such as hatha, Iyengar, Ashtanga, aerial yoga and so on, all of which have their own charm. But in fact, every professional yoga studio has a yoga course specially prepared for beginners, usually starting with elementary hatha yoga. After a period of physical and psychological accumulation, your heart will tell you the direction of interest. Under the guidance of professional teachers, your practice will be very safe and step by step.
What poses are suitable for beginners of yoga?
According to the posture standard of fitness yoga 108 issued by the State Sports General Administration, the posture suitable for yoga beginners is shown in the following figure.