1. You don't need to wear shoes to practice yoga, just barefoot. On the one hand, barefoot can relax the legs, enhance the perception of the soles of the feet and squeeze the acupoints of the soles of the feet; On the other hand, the friction between the soles of the feet and the ground facilitates the completion of yoga movements, especially balance exercises. Of course, if the weather is cold, you can also put on socks to practice. You should wear loose, sweat-absorbent, breathable cotton or linen clothes, and the coat should fit to complete some handstands. It's best to tie your pants tightly, not elastic. At present, the more popular clothes made of pure cotton and lycra are also better choices.
If you practice at home, it will take at least 30 minutes to have a significant effect. If you don't have enough time, you can practice pranayama or meditate for ten minutes.
3. Early morning and before breakfast are the best time to practice yoga, followed by 3-4 hours at night or after meals. Other times are fine, but after keeping an empty stomach or fully digesting (digesting food). As for meditation, you can choose to practice late at night or around 4 am. If you don't have time to concentrate on practicing, you can also divide the exercise into several or even more than a dozen paragraphs. You can practice one or two yoga postures or carry out pranayama in five minutes: meditation, which is equivalent to a yoga class at the end of the day.
4. When practicing, a lot of * * * will squeeze into the stomach, and after eating, you may feel dizzy, sick and even vomit. Moreover, when practicing, the blood of the body is concentrated on local muscles or organs, which will affect the digestion and absorption of food and increase the burden on the heart. If you feel hungry, you can eat a small amount of digestible food 1 ~ 2 hours before practice, which can alleviate the hunger in practice.
5. It will make the practice of yoga asana easier after taking a bath. After practicing yoga asana, it is best to take a bath after 15 minutes, because your body will become sticky because of sweating. Taking a bath before and after practicing yoga poses can make your body and mind more excited.
For beginners of yoga, it is suggested to start practicing from standing posture, such as mountain, triangle stretching and triangle side stretching. It is no exaggeration to say that all standing postures are very necessary for beginners. They can not only enhance the flexibility of the body, but also make the body strong to adapt to more difficult yoga movements.
Yamagata:
One of hatha yoga poses is a common yoga pose. Mountain means mountain. Sama means not to move vertically. It just stood still. Yamanashi is a posture, which means standing firmly like a mountain. This is a basic stance. Yamagata can help all joints in a standard state, strengthen foot strength, make hip and leg muscles healthy and elastic, and also help you to have a good posture, bringing a sense of balance and lightness in daily life. These are the keys to practicing yoga posture safely and effectively, and they are also the focus of long-term health and comfort.
Triangle extension:
One of hatha yoga poses is a common yoga pose. This pose strengthens leg muscles, eliminates leg and hip stiffness, corrects leg deformities, and makes legs develop evenly. At the same time, it can also relieve back pain and neck sprain, strengthen ankles and strengthen chest.
Triangular side extension:
This pose is commonly used in hatha yoga. In this pose, the sides of your body extend from one toe to the other fingertip. When practicing this pose, pay attention to keeping your body stable. Utthita means stretching, elongation, prarsva means side, kona can be translated into angle.
Question 2: What should a beginner of yoga do? How to do a specific yoga movement?
Everyone usually does one action, breathing together, and then every few tens of seconds, a group does 5- 10 times
This makes the effect of this action only play 5%.
For example: if you practice typing. Type 10 every day. When can I type freely?
Or: You drive 10 km every day. When can you start?
Or: When will it work to walk 50 meters a day?
Yoga is the same as above: it is all training.
So, first of all, every movement of yoga should be done more than 30 times.
Just try it. If you always do 5- 10 times, try to do an action 30 times.
You will soon feel something you have never felt before.
Tell a joke, a friend of mine, his wife is not nice to him. I said, you've heard: "Women need compliments." He said, "I praise her every day." "How much is it?" "It's usually a sentence." I said, "Try 20 sentences every day." He has made up his mind. It's good. A week later, he said that his wife was moved to tears: "I think you know me."
Obviously: this is not enough.
Yoga should be effective, and the second is to pay attention to the norms of action:
You all know: Tai Ji Chuan, requirements: straight head, neck hanging, chest holding, back pulling, straight waist, calm, slow breathing, relaxation, anal retraction, and so on.
This is the real requirement.
And yoga. Never too few.
But the requirements of yoga can't be summarized in words. It varies from person to person.
Last time I met a net friend, she said: What yoga do you practice?
I suddenly find it difficult to answer her.
I actually want to say, "I practice correct yoga." But after thinking about it, I said a few perfunctory words.
Don't believe in this yoga, that yoga?
It's like, practicing Tai Chi, 24 styles will do. What Yang style, Chen style, Wu style, this style and that style have nothing to do with us. If you practice for 2 hours every day, you can practice 3-5 movements at most. Unlike Indian yogis, they practice more than 12 hours a day. I know a yogi who stands on one foot. How long has it been? 20 years. They need a strict distinction.
Just like vegetarians, there are Mahayana and Hinayana? Also divided into tantra?
I'm not against being so strict, but against being mysterious by these scary names when there is nothing to cultivate.
The design of fitness program is by no means easier than the design of a building.
First of all, everyone must understand: you can't just do one kind of exercise.
Say it again: you can't just do one kind of exercise.
Several sports must be combined.
Design the combination of several sports, namely: fitness strategy.
Second, the design of fitness strategy can only be completed on the premise of knowing your body to the greatest extent.
Third, once designed, it must be implemented.
Fourth: modify while executing.
Anyone who wants to change his body shape and physique should not think that it can be done once and for all by a kind of exercise or a panacea.
On the contrary, the combination of several kinds of exercise, exercise and diet, internal and external combination, and the combination of spirit and flesh are the healthy principles of this accidental life.
Everyone seems to have expectations for me that I can't bear.
Unless you are willing to understand your body fundamentally,
Unless you are willing to study your body seriously with a stranger,
Unless you are determined to enter a new way of life,
Otherwise, tinkering won't help.
Summary: Fitness should have a fitness strategy, based on understanding the body's fitness design, and then closely follow it. Only in this way can we change our body shape and improve our physique.
If a fitness design does not consider the history, present situation, environment, family, personality and conditions of the designed body, then the fitness design is often a failure.
That's why everyone looks so easy, such as all kinds of fitness books that are popular recently. In fact, remove those difficult parts and just look at an outline.
As a friend of mine said, I can't help it. My wife has to buy a BMW to learn to drive. Safety comes first.
Behind this lightness is his support of hundreds of millions of assets.
However, how do outsiders know how much effort and luck it takes to own hundreds of millions of assets?
......& gt& gt
Question 3: How long does it take for each movement of yoga? For beginners, individual poses have five breaths and three breaths: there are many basic poses of yoga, about 300, and there are millions of variants of intensive exercises. It is basically impossible to learn all of them, but it is generally recommended to go to a regular yoga club for membership classes. Practice hard every day, and you can make great progress if you persist for about half a year. You can practice by yourself, and if you have the conditions, you can also attend a yoga instructor training class. In fact, the problem of injuries is similar to that of sports injuries. Improper practice and excessive exercise can cause injuries. The coach's hands are mostly due to excessive exercise intensity. If you practice by yourself, pay attention to the amount of exercise and relax after practice. Don't be too demanding when pulling ligaments. Not easy to get hurt.
Hope to adopt
Question 4: What actions are suitable for practicing yoga at the beginning? There are many suitable movements, and the simplest one is to pull the ligament hard.
Question 5: How long does each yoga movement last? For beginners, five breaths and one pose, three breaths.
Question 6: How many times does yoga do each movement? An action can be done 3 to 5 times and can be divided into 3 groups or 3 groups. This also depends on the physical quality of the individual. It depends on the position of the body and the understanding of the concept of position. The amount of exercise defined by people who don't exercise regularly is different from that defined by people who exercise regularly, depending on their own situation.
For example, I will warm up, jog for 20 minutes, run for 20 minutes, then stretch, then do waist exercises, and finally do yoga.
Question 7: What preparations do beginners need to practice yoga at home? What should I pay attention to? How do I start practicing?
There are three ways to start practicing:
1) Find a yoga studio for teachers to teach face to face.
2) Start with VCD.
3) Start with books
It's best to have a teacher teach you face to face, and your questions can be answered in time. It is also feasible to practice reading with VCD. At present, many people in China started from books and VCDs. But this kind of communication must be strengthened to avoid the deviation of understanding books.
Can I practice at home?
A: Yoga is a perfect scientific system and you should adopt it.
Accurate method practice. If you can't follow the rules, these
Yoga practice has become a tasteless machine action, which is different from the real one.
Justice runs counter to it. So not many people practice well at home.
Experts believe that yoga is a kind of physical and mental exercise for both men and women.
Suitable, therefore, it is not exclusive to women.
There are many kinds of yoga, which is the best?
A: Any yoga can achieve the purpose of yoga, which is quite popular at present.
What you can do is Hada yoga, because this is an introduction to yoga.
How long does it take to practice each time? Do I need to practice every day?
We suggest that it is best to practice three times a week, each time 1 hour. such as
If not, you can arrange half an hour or even 10 minutes every day.
The key is to keep practicing, otherwise the effect will be greatly reduced. Practice yoga
Jia, you are insisting.
What is yoga?
The word "YOGA" comes from Sanskrit transliteration, which means "connection and unity". The ultimate goal of yoga is to combine spirit and body into the most perfect state. Yoga can be traced back to 5000 years ago, and it is a marginal subject, between philosophy and physical education. The original meaning of yoga is "harmony". The language development of studying it is developed from yoke (the cover of a carriage), with the purpose of providing a way to control one's heart and let oneself control oneself. Yoga is a way of life and a teaching system that integrates body, mind and spirit. Yoga is an oriental philosophy, which contains many philosophies of life and makes people understand the true meaning of life. It is called "the treasure of the world". Yoga originated in the Himalayan foothills of northern India. When practicing body and mind in nature, ancient Indian yogis accidentally discovered that all kinds of animals and plants are born with methods of treatment, relaxation, sleep or staying awake, and can recover naturally without any treatment. Therefore, ancient Indian yogis created a series of physical and mental exercise systems by observing, imitating and experiencing animal gestures, that is, the * * * method. These postures have been tempered for more than 5,000 years. Yoga has taught people healing methods and benefited people from generation to generation.
In China, the development speed is also quite fast, and now there are yoga clubs in almost every city.
Yoga is an attitude and way of life, not only a fitness method, but also a road to enlightenment. How much you can get depends on your own practice purpose. The immunity brought by exercise is temporary, and only by perseverance can we have good effects and feelings.
What are the benefits of practicing yoga?
Some for health, some for inner peace, some for slimming and bodybuilding, some for increasing sexual attraction, some for exploring philosophical concepts, and some for other reasons. Of course, there is no difference between various motives and purposes. Significance of Yoga: Yoga is intended to combine and has the meaning of self-realization. Here are some basic benefits
1) regulates physiology and achieves balance.
Yoga emphasizes that the body is a big system, which consists of several parts. Only by keeping all parts in good condition can we have a healthy body. Yoga adjusts the physiological functions of various organs through methods such as * * * method and pranayama method, so as to achieve the purpose of strengthening the body.
2) eliminate tension and calm your heart.
Through yoga, complete breathing, meditation and various methods, regulate the nervous system and eliminate tension.
3) Cultivate one's mind and cultivate one's nature, be virtuous and carry things.
Yoga advocates a healthy attitude towards life, so that you can naturally get rid of bad habits such as smoking and drinking. By constantly surpassing yourself, you are also full of confidence.
4) Special achievement method and special curative effect.
Yoga is very effective for weight loss, insomnia, anxiety and arthritis. ...& gt& gt
Question 8: How to do simple yoga with towels? Don't underestimate an ordinary towel. Through specific actions, you can stretch and tighten the muscles and ligaments in the shoulders, neck, back, waist, buttocks, arms and other parts of the human body. Long-term persistence can not only shape beautiful body curves, but also prevent common shoulder diseases and spinal diseases of urban white-collar workers. Now as long as you pick up the small towel at home, you can enjoy a healthy, beautiful and happy life. Effect of reducing arm fat: strengthen deltoid muscle group and broad pain muscle group, suitable for hunchback, neck and shoulder pain or muscle weakness, and help to reduce arm fat. Action: 1. Stand on the floor, feet shoulder-width apart, knees slightly bent, toes slightly outward. 2. Hold both ends of the towel with both hands and straighten your arms up. 3. Grab the towel with both hands and pull it to the shoulder. The towel is attached to the back of the head. Note: Beginners can do 15 times, and intermediate people can do it 20-25 times, and they need to rest for one minute after each round. Don't pull the towel away from the back of your head to avoid excessive pressure on your shoulders and sports injuries. Effect of strengthening triceps muscle group: strengthen triceps muscle group and eliminate arm fat. Action: 1. Stand on the floor with your feet shoulder-width apart, knees slightly bent and toes slightly outward. 2. Hold both ends of the towel with both hands and put the towel behind your back. 3. Hold the towel with both hands and apply force in the opposite direction. The towel is tightened up and down to train the deltoid muscles of the arm. Note: Beginners can do 15 times, and intermediate people can do it 20-25 times. The effect of shaping flat abdomen: strengthen the muscles of upper abdomen and shape the lines of lower abdomen with the help of towels. Action: 1. Hold both ends of the towel, start from the lower back and embrace your body, with your hands open. 2. Use the tension of the towel to tighten both ends to the lower abdomen with both hands; 3. There is no limit to the places where towels exercise. As long as there is a towel, the bathroom, bedroom, office and so on can be completed. For example, in the office, it can also be completed in two time periods, and each group can be completed five times at a time. Tip: Dry towels are healthier. Wiping your body with a dry towel after bathing can greatly enhance your immune function. After taking a hot bath, due to the expansion of blood vessels in the body, the body heat will be absorbed when the water on the body surface evaporates. In addition, the contact area between the skin and the air is large, and the temperature in the body is easily emitted from the skin to the surrounding air, especially in autumn and winter, when the temperature difference is large, the body is more vulnerable to wind and cold. After taking a bath, if you wipe your body with a dry towel, the body will generate heat due to friction during the wiping process, which can produce a warm effect. In addition, wiping the body with a dry towel can not only dry the water on the body surface, but also prevent the water from absorbing more body heat due to evaporation. When the towel rubs the limbs and trunk, it will also transport the heat source to the whole body because of the accelerated blood circulation in the body, and the body's immunity will naturally improve. Therefore, don't underestimate the life function of towel, it can not only wipe the body, but also enhance the body's natural immunity. |||||||| Thank you ||||| This posture of cow face can help us to correct the spine, make it soft and straight, and can prevent and even treat spinal diseases. Keep practicing every day, the spine and shoulders will be much more comfortable, the spine will be healthy, and people will naturally look young and energetic. I believe this is also the original intention of many middle-aged and elderly people to join the yoga team. At the same time, it can also help us treat scapulohumeral periarthritis and fifty shoulders. Note: If you can't hold hands, you can hold both ends of the towel with a towel to help you complete the posture exercise. |||||| Pigeon posture can strengthen waist muscles and hip muscles, reduce excess fat in waist, hip and hip, flex shoulder joints and stretch arm muscles. You may encounter some difficulties in learning this posture at first. It doesn't matter. Take your time. Still hold both ends of the towel and feel the stretching of your body muscles. As the number of exercises increases, you will find yourself making progress gradually. |||||| The crane posture can completely stretch the ligaments at the back of the leg, enhance the elasticity of the leg, and prevent and slow down calf cramps; At the same time, it increases blood flow in the back and nourishes spinal nerves. Try to keep your back straight throughout this posture. If you can't touch your toes, you can wrap your ankle with a towel and grab the end of the towel. |||||| Dove style: strengthen waist and hip muscles, soften shoulder joints and stretch arm muscles. Cattle face: It helps to correct the spine and prevent spinal diseases and scapulohumeral periarthritis. Boat style: make stiff spine and joints flexible, promote gastrointestinal peristalsis and enhance digestion. At present, towel yoga is popular among middle-aged and elderly people, that is, practicing with towels and completing some movements. Middle-aged and elderly people can use some assistive devices ... >>
Question 9: Beginners have some yoga moves. What if they can't do it? First of all, before you decide to practice yoga, you need to stretch yourself and do stretching and stretching exercises for at least one or two hours every day, such as holding your hands behind your back with your fingers and trying to pull back and stretch back. The same is true for legs, which need to be pulled apart. If you can't make a horizontal fork and a vertical fork, try to split your legs horizontally and vertically and press them down as tentatively as possible. When you feel a little sore in the inner thigh muscle, stop, have a rest and do it again. Repeated several times, the effect is good. Then you can try to hold your thighs with your arms while standing, bend over, and slowly move your arms to your calves until you can touch your ankles, and gradually you can hold your ankles, about 10 second. You can also touch the ground with your hands. Of course, you also need to stand and keep your legs straight.
Question 10: I am a novice. Can the difficult movements of yoga be practiced directly? Common misunderstandings in yoga practice Misunderstanding 1: Only people with soft bodies are suitable for practicing yoga.
Because of practicing yoga, the body becomes soft, and people who are not soft are suitable for practicing yoga. This is the misunderstanding of yoga by most people. In addition, yoga emphasizes moderation and does not pursue the range of action completion. As long as practitioners do their best, they can get ideal results.
Myth 2: Yoga is a weight loss exercise.
The ultimate goal of yoga practice is to balance the body (body) and mind (thinking, emotion, etc.). ) and spirit (instinct to perceive things), so practitioners not only get physical health, but also get psychological health and instinctive development. As far as fitness is concerned, the role of yoga also includes regulating endocrine, treating and assisting diseases, relieving fatigue and stress, and so on. Therefore, it is incomplete to regard yoga as a weight loss exercise, and weight loss is only one of the purposes of practicing yoga. Myth 3: Yoga is a female sport.
Although yoga has been greatly welcomed by women, it is not a patent for women. Because the original practitioners (or inventors) of yoga are all men, this can be confirmed by many actions of yoga. Besides, the famous yoga masters today are almost all men. In some countries in Europe and America, the popularity of men practicing yoga is even higher than that of women.
Myth 4: Yoga needs collective practice to have an atmosphere.
Although group practice has its atmosphere, yoga is essentially a way of self-practice, which makes it easier to devote yourself to self-practice and get twice the result with half the effort.
Myth 5: Yoga is like jujitsu or dancing.
Yoga is completely different from jujitsu and dance in practice. The main purpose of jujitsu and dance is performance, while the purpose of yoga practice is to practice comprehensively from three aspects: body, mind and spirit. In this process, it is necessary to cooperate with various skills such as * * *, breathing, meditation and relaxation, with the aim of completely healthy self-cultivation. Therefore, although yoga is similar to jujitsu and dance, it is far from perfect. Myth 6: It is a painful thing to keep practicing.
Yoga is not a tiring exercise, on the contrary, it can relieve fatigue and make you refreshed. Practicing yoga every day is like taking a rest from internal organs and glands to muscles, bones and even the brain. Its comfortable feeling is not easy to obtain in other ways. In addition, any kind of fitness exercise needs long-term persistence in order to have proud results!
Myth 7: The harder the action, the better.
Many people don't know the purpose of practicing yoga. There are many ways to practice yoga, some of which are difficult for many people. Because everyone's physical foundation is different, if there is no exercise process, it is difficult to do it at once. And it will do harm to the body. Generally speaking, the difficult * * * requires high demands on all aspects of the body and often requires long-term stretching or support. For some people with insufficient muscle strength and flexibility, it is easy to cause tendon injury and make joints unstable.
Generally speaking, practicing yoga should be based on the premise that the body can bear it. If you feel pain during the exercise, you should immediately reset and rest.
Myth 8: Yoga can help you lose weight.
Yoga itself is a sport that requires muscle strength. For thin women, thin muscles are easy to strain. On the contrary, doctors advise some women who are too thin to do yoga after some basic strength training.
Losing weight mainly depends on consuming calories, and the most effective means of losing weight are scientific diet control and effective exercise. Therefore, unless it is some special yoga practice such as bikram yoga, it is difficult to lose weight in a short time by practicing yoga. Many people don't lose much weight after practicing yoga, but their body composition structure is better than before, which is the ultimate goal of yoga to lose weight.
Common misunderstandings in yoga practice Misunderstanding 1: Only people with soft bodies are suitable for practicing yoga.
Because of practicing yoga, the body becomes soft, and people who are not soft are suitable for practicing yoga. This is the misunderstanding of yoga by most people. In addition, yoga emphasizes moderation and does not pursue the range of action completion. As long as practitioners do their best, they can get ideal results.
Myth 2: Yoga is a weight loss exercise.
The ultimate goal of yoga practice is body (body) and mind (mind) > >