1, it is best to have an empty stomach before practice.
Keep fasting for 3-4 hours, at least 1-2 hours, and the stomach burden should not be too heavy. Yoga's * * * movement is centered on the human spine, stretching and squeezing back and forth, left and right. Excessive stomach burden will make practitioners feel nausea, headache, chest tightness and even vomiting in serious cases.
2. Don't eat a lot after exercise 1 hour.
After practice, our stomach is in a state of relaxation and rest, and eating immediately will lead to overload of the stomach. In addition, after the exercise, the blood of the body is distributed in the bones and muscles of the whole body. Eating food immediately will make a lot of blood flow to the stomach and greatly reduce the blood flow of the heart. Causing a heavier burden on the heart.
Don't do yoga within 30 minutes after bathing and sauna.
Bathing accelerates blood circulation, and yoga practice also promotes full blood circulation, which will inevitably accelerate the heart rate and increase the burden on the heart. Yoga practitioners in India usually take a cold bath before practice in order to clean their bodies. The speed of blood circulation in the body slows down, so it will not increase the burden on the heart.
4. Don't take a bath immediately after practice.
Sebum and sweat can form a sebum film, which has a good nourishing effect on the skin (this is also one of the reasons why yoga has a beauty and skin care effect). Taking a bath at once will destroy this beneficial substance. Therefore, it is recommended not to take a shower immediately. However, for high-temperature yoga or body yoga training, the situation is different. These kinds of yoga will make practitioners sweat a lot, and the toxins discharged by sweat need to be discharged through bathing, and sweat stains make people feel uncomfortable. Even so, remember that you can't take a bath until your breathing and heartbeat return to normal after practice.
5. Avoid wearing accessories (such as belts, watches, necklaces, earrings, etc. )
These ornaments not only affect the movement, but also easily hurt the body when practicing.
6. It is best to use a professional yoga mat.
Or spread a blanket or a big towel on the ground, so it doesn't hurt to kneel. It is not safe to practice yoga with aerobic mats in the gym. Too thick will lead to the failure to get proper support when completing some actions, and in severe cases, it will hurt the bones. On the contrary, if the cushion is too hard and not protected, it will lead to inflammation of the stressed parts, and in severe cases, it will damage the normal functions of joints and bones.
7, * * practice slowly, with correct breathing, can achieve better results.
Breathing is usually done through the nostrils unless there is a special posture. Breathing generally adopts natural breathing, and some movements will use abdominal breathing to relieve the pressure on the chest. Most of the primary exercises are stretching exercises that don't hold your breath. Take a deep breath and breathe slowly, and the breath should be carried out in coordination with the movements, especially when keeping the movements.
8, * * action exercises should be based on their own maximization, and do not have to be the same as the teacher.
Exercise should be gradual, don't rush for success, and it is safest and most effective to reach your limit.
9. You should practice 3-4 times a week, at least 2 times.
According to the strict practice requirements of yoga, keep practicing every day. If you don't practice for a long time, you can practice in several time periods. It is important to form the habit of practice. To achieve results, at least twice a week. In fact, we don't have to take classes in a yoga studio or fitness center to practice yoga. We spend more than 15 minutes at home and in the office every day to do yoga or pranayama training, and we can also get satisfactory results.
10, if you feel uncomfortable or uncomfortable during the practice, stop practicing immediately.
When practicing, you should concentrate on it, so as to achieve better results. And concentration can make you feel that when you feel uncomfortable, stop immediately so as not to hurt yourself.
1 1, exercise should be carried out barefoot.
This can make the feet relax, better adhesion, direct feel and more stable posture. In addition, it can also play the role of rubbing feet.