Note: Before you practice according to the following methods, please make sure that you have fully mastered the methods you have learned.
Never practice within 30 minutes after a meal! Also, don't practice when you are tired!
Yoga practitioners should first understand the most suitable time, place, physical condition, sports clothes and other precautions for engaging in this sport.
Time:
Early in the morning, before breakfast is the best time for yoga exercise. You can also practice in the evening or at other times, but practice on an empty stomach or after complete digestion. Generally speaking, it is three to four hours after meals, and you can practice after drinking liquid food or drinks for half an hour. In fact, the more specific practice time is before sunrise in the morning, when the sun reaches the top of the head at noon, after sunset at night, at 12 o'clock in the morning. Practice different contents at different times, such as practicing posture in the morning, practicing huge at noon, practicing meditation at night and so on. Practitioners should choose the most convenient time for themselves and try to practice at the same time every day. When practicing yoga, they should keep their bodies in a normal and quiet state. If they feel unwell or have symptoms at this time, try not to practice too hard, or they can not practice at all. Practice yoga as much as possible, and of course never exceed your physical ability.
Location:
When practicing yoga, you should choose a quiet, clean and fresh air place, try to leave indoors and choose an open-air natural place; Pay attention to keep indoor air circulation, which is especially important for pranayama practice. Get into the habit of often opening windows for ventilation, and put green plants around you when practicing yoga. The ground needs to be covered with a soft blanket, and the softness can be easily controlled to keep standing and never let your feet slip; Puxi can be used when practicing sitting yoga, which can effectively prevent fatigue.
Quiet:
You must keep quiet when practicing yoga. Avoid talking and mental activities, relax simple music, and concentrate on your body and mind in short.
Rest:
Yoga rest is not an ordinary rest. Every kind of rest is actually a meditation, which should not be underestimated. He can relax, feel the energy gained, exercise his body and mind, and feel my existence. There are two kinds of rest. The first is a short rest, mainly the rest of 10-30 seconds often taken in posture method, which generally accounts for about one-fifth of the practice; The other is a special rest, which sometimes lasts for several hours, such as relaxing the body, and yogis often practice. This method not only achieves the goal of relaxation, but also consciously controls the energy and spirit in the body.
Sportswear:
When practicing yoga, wear as simple as possible, such as shorts, wide pants or traditional training pants in China; Women can wear shorts or stretch pants. The upper body should be loose
Take a bath:
Practitioners don't have to take a bath before practicing in the morning, and the specific bathing time can be decided according to the convenience of practitioners. Take a bath with hot water after practice, after 15 minutes. Taking a bath can increase people's sense of cleanliness and relaxation, which is more effective in some exercises, so many people choose to take a bath before practice.
Practice method:
In order to achieve the success of yoga practice, we must master the correct methods. Yoga is a perfect scientific system, so practitioners are required to practice in an accurate way. If you can't follow the rules, these yoga movements will become tasteless machine movements, which run counter to the real meaning. Although not everyone can make all yoga poses perfectly, they can undoubtedly master the essentials of yoga practice without difficulty. I hope everyone can practice yoga according to their physical limits and do what they can. Every step of yoga practice should be done carefully, not too hastily, and gradually increase the intensity and difficulty during the practice.
Note for women:
Women should not do yoga during the menstrual period and after four months of pregnancy. In this case, many yoga methods should be stopped and exercised selectively. Yoga practice is very effective in treating various gynecological diseases and is also beneficial to improving women's health. For example, menstrual disorder can be cured by yoga practice, and proper yoga practice for pregnant women can improve the physique of the fetus and even help painless delivery.
What are the benefits of practicing yoga?
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 posture and pranayama, thus strengthening the body.
2) eliminate tension and calm your heart.
Through yoga, complete breathing, meditation and various postures, 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.
Answers to some common problems in practice ~ ~
1. Is there time and environment for practice?
It is best to practice on an empty stomach in the morning, at noon or three hours after dinner in the evening. You can also choose 3 hours after meals at other times. Try to practice at the same time every day.
There are no strict restrictions on the location, but try to choose a place with ventilation, fresh air and quiet. You can also practice at home with the window open.
It is best to spread a carpet half a centimeter thick on the floor, but it should be neat.
2. Are there any requirements for clothes for practice?
It is best to wear loose and soft sportswear. Pants should be tied on your feet so that you can practice handstand.
3. How long does it take to practice each time? Do I need to practice every day?
It is best to practice 1 hour every day. If not, you can arrange half an hour or even 10 minutes. The key is to practice every day, otherwise the effect will be greatly reduced.
It is much better to practice for half an hour every day than for two hours a week.
Persistence is the key to practicing yoga.
4. How to adjust your breathing during practice?
In the practice of posture and breathing, breathing is usually through the nostrils. Inhale and exhale slowly, and pay attention to continuous improvement. In addition, exhaling is usually a little longer than inhaling.
5. Is it necessary to be a vegetarian when practicing yoga?
Although advanced yoga practitioners must be vegetarian, and we believe that vegetarianism is really beneficial, we respect everyone's eating habits and advocate that everyone be vegetarian as much as possible.
6. My work is very stressful, which often makes me tired and have a headache. Is yoga useful?
One of the main contents of yoga is abdominal deep breathing and stretching, which can make muscles and brain get enough oxygen to relax and alleviate the adverse reactions of the body.
7. I have hypertension. Can I do yoga?
Research shows that yoga practice has a good effect on hypertension. When doing yoga, people's heart starts to slow down, breathing is gentle, and blood pressure drops, so yoga can relieve high blood pressure.
But friends with high blood pressure, please be careful not to practice handstand-related techniques, including shoulder handstand and head handstand. Don't insist on the achievement method for too long.
8. I started practicing yoga. Why do I feel a little sick?
When you do yoga, your body will have some different reactions, such as old injuries and pains. This is because yoga will make your body reflect all the old bad things. As long as you keep practicing, these conditions will gradually disappear and be adjusted, and your physical condition will be improved.
9. Can you lose weight by practicing yoga? Which pose is the best?
The purpose of yoga is to adjust the body and mind to a healthy state, so yoga can lose weight. Yoga posture can burn a lot of fat, at the same time, yoga also advocates healthy attitude towards life and eating habits, reducing the intake of high-fat food. The most important thing is to keep exercising every day and keep a healthy body and mood.
This also shows that yoga's regulation of the body is systematic, so it is best not to care too much about personal posture, but to pay attention to the balance of posture and develop a healthy lifestyle.
10. Can women practice their physiological cycle?
During this period, you can choose to practice or rest, mainly depending on your personal preferences. When you continue to practice, you should pay attention to some postures, such as handstand, abdomen contraction and energy enhancement. It is best not to practice. Because it may bring you discomfort caused by physical problems.
1 1. Can yoga make me grow taller?
If you are an adult-especially after the age of 22, sorry, it is basically impossible. On the contrary, if you are a teenager now, there are many ways to help you adjust your posture and increase your height. In particular, posture and pranayama, while maintaining a healthy diet, are also growth factors.
12. Work pressure, anxiety all day. Can you help me?
Combining posture, meditation and pranayama can effectively reduce or even eliminate your anxiety. By focusing your attention on your body and mind through these techniques, you will be more confident. It can also make you have stronger self-adjustment ability and adjust your mentality to the best state in time.
However, practicing yoga will not have an immediate effect. The key is to keep practicing every day, and it will be effective after one month.