Five rules for practicing yoga:
1, breathing is the key to regulating body and mind.
Breathing is the key to regulating body and mind. Although we usually breathe unconsciously, if we consciously change our breathing, we can effectively change our body and mind.
Abdominal breathing is the basis of yoga practice. Abdominal breathing does not suck air into the abdomen, but through the regulation of autonomic nerves, the lungs expand the chest, the diaphragm moves up and down, and the alveoli exchange air. To put it simply, abdominal breathing means bulging the abdomen when inhaling, contracting the abdomen when exhaling, consciously increasing the chest volume, inhaling deeply and exhaling deeply.
Breathing slowly can relax the heart and stabilize the large intestine. Of course, regulating breathing will also have a good chain reaction to other internal organs of the body. Although abdominal breathing is the basis of yoga breathing, it is more important to mobilize the movement of diaphragm, chest, shoulders and throat to regulate airflow.
We usually exhale and inhale from 1 min to 15 to 16 times. According to our different needs, yoga can be flexibly divided into 4-5 cycles of slow breathing 1 minute to 60-1 20 cycles of fast breathing. Slow breathing can make the heart relax and calm down, while fast breathing can make the heart full of vitality, clear mind and accelerate the metabolism of the body.
In addition, by breathing through the nose, the inhaled gas can remove the dirt in the air through the nose, and can also inhale gas with appropriate humidity and temperature. Breathing, unless otherwise specified, generally refers to inhaling from the nose and exhaling. Often mentioned natural breathing refers to abdominal breathing.
2. Please aim at the integration of body, breathing and consciousness.
Even a simple action, as long as you remember the main points, breathe correctly and concentrate, you can achieve the desired effect. Remember to integrate body, breath and consciousness. Breathing is basically when the body bends forward.
Breathe, breathe in when you straighten your back and drive your body to move. It's not as difficult as you think. If you can remember the essentials, it will be effective. First remember the correct action essentials, and then gradually add breathing and consciousness, in turn.
Practice yoga gradually.
Please practice yoga slowly.
When doing gymnastics and other sports, the body will exert its strength and the speed will be very fast. When practicing yoga, from the initial preparation to the completion of the action.
In the whole process of doing and returning movements, you should master the basic essentials of yoga, move your body slowly, breathe slowly, and don't exercise with an impetuous heart. Only in this way can you concentrate your will easily. The idea of yoga
However, it is better to do one action slowly than to do several actions quickly. Yoga is about spiritual cultivation, and concentration is the key to yoga. Without perseverance, it is impossible.
4, please concentrate on consciousness, clearly understand the feelings from the body.
The most important thing in yoga practice is to listen to your "body voice". When practicing, concentrate on feeling the body's reaction, which posture you will feel good in and where you can bend, and then try to bend on this basis.
1 mm, so try to practice slowly. Know clearly the feelings from the body and remember them. From the beginning of the action to the completion of the whole process, we must always maintain our ideal state, only clear.
Only by knowing every feeling inside the body can we fully appreciate the vitality of the universe that enters our body.
5. Please confirm the action steps.
Every complete action has several actions such as "preparation-action-completion-adjustment". Each action has a different function. Please practice in the correct order.
Six understandings of yoga practice;
Yoga begins with purifying the soul, making life regret, actively doing good deeds and enhancing the meaning and fun of life. Then use the method of regulating body qi (including diet) to exercise your body to the best state, and then you can control your senses and become your own master. As long as the average person is willing to accept yoga, he can promote physical and mental health and live freely.
Before practicing yoga, it is necessary to guide everyone out of several misunderstandings about yoga:
1, people who are not good at sports can also practice yoga.
Yoga is a slow, smooth and simple exercise, and it is also easy for people who are not good at sports. For those who are out of balance, they will also fundamentally change and restore their physical and mental health. Move when you practice.
The range can be within the acceptable range according to individual differences. At present, more and more people hope to relax themselves, improve their physical function and make their bodies comfortable by practicing yoga. Practice has proved that yoga has made him.
Expected effect.
2, practicing yoga is not just to lose weight.
Yoga practice is simple and convenient. After yoga practice, you can not only feel the improvement of body proportion visually,
You can also fully feel the improvement of the essence from the heart inside the body, and you can also discover the deeper mysteries inside the body and discover yourself from the heart, thus bringing a sense of fullness and stability to the mind. Yoga is to be able to
It is enough to make people feel visually invisible balance and stability from the mind, get rid of the unnatural body and mind, restore the original health and beauty, and thus mobilize the wisdom and strength of our inner life.
3. The difference between yoga and general exercise.
Most people mistakenly think that yoga asana is an aerobic exercise. In fact, the scope of yoga is extensive. The following are the differences between yoga and general exercise:
Yoga is to seek the balance and harmony between body and mind to perceive the existence of oneself and the universe, so every movement should be done with concentration; Exercise, on the other hand, pays little attention to the level of consciousness and only pays attention to outward movements. Yoga can relieve the pressure of life, because it follows its own rhythm, does not compare with others, and starts with relaxation and quiet.
Yoga is to seek the balance and stability of the body first, and then affect the peace of mind; But in general sports, speed, weight and times are the goals, and the highest record is required. Therefore, general sports use competitions to stimulate their progress, while yoga is not.
Doing yoga can restore physical strength, but exercise consumes physical strength. Therefore, after doing yoga when you are tired, you can regain your vitality, which is a feature that other sports do not have.
Yoga is also an attitude towards life. The purpose of general exercise is to pursue external things, while yoga can not only promote physical health, but also stimulate primitive wisdom.
⑤ Yoga can be said to be the foundation of general exercise and the mother of exercise. Its postures are all-encompassing, starting from the correct posture at ordinary times, such as standing posture, kneeling posture, walking posture, twisting posture, handstand and lotus sitting posture, which are rare at ordinary times.
Everything is available. The biggest feature is the comfortable posture, also known as the comfortable posture or corpse posture, which means that after doing various postures, the whole body is relaxed, lying like a dead person, and when you wake up, you feel full of vitality and vitality. People who do other sports are also the best.
Practicing yoga will definitely improve your skills.
⑥ Yoga pays attention to the balance of all parts of the body, drives the whole body with various movements, stimulates the bent parts, and corrects and adjusts them to restore the original functions, so that the body moves smoothly and the diseases are naturally eliminated. However, most common sports use a certain part, which not only promotes deviation, but also harms health.
4. The treatment of yoga is the principle of subtraction.
Yoga is to exert people's original healing power and restore people to a natural state. The general method of keeping in good health is to strengthen the weak parts with exercise or medical treatment to make them strong and powerful. Yoga, on the other hand, uses its own conditions to correct the unbalanced body and mind, get rid of the unnatural body and mind, correct the unbalanced body and mind, and give full play to the original vitality of the human body.
5. Yoga is simple.
Yoga is mostly a very simple movement. Through very simple actions, you can maximize the various personal effects, because every action has profound significance and role. Take the simple action of crossing hands as an example, because the height of the left and right shoulders is the same, it can correct the irregularity in the front and back of the body and concentrate your thoughts.
6. Simple yoga moves make you feel the effect immediately.
Yoga has advantages over any other exercise. It can be practiced according to its own conditions and at its own pace, and is suitable for all ages. Please practice according to the main points while talking with your body and mind. After practicing for ten minutes, you can get close to yourself.
Feel the effect. Especially when you are tired or listless, you will feel the effect immediately. So no matter how busy you are, please keep practicing yoga, because you will soon realize this beauty.
Seven points for attention in yoga practice:
1, avoid doing it immediately after meals, at least one hour after meals.
2, avoid strenuous exercise or do it immediately after taking a shower, which will have a burden on the heart, usually after a rest of 20 to 30 minutes.
3. Avoid doing it after drinking or being drunk, and do it after being fully awake.
4. If you are injured or sick (go to the hospital regularly or take medicine for a long time), you must get the doctor's approval before you can practice.
5, after a serious illness or surgery, you need to be approved by a doctor before you can practice.
6. It should be noted during pregnancy that you must obtain the doctor's consent before you can practice. It is necessary to stretch the stretched part slightly within the limit range that you can bear. If you feel tired, you should stop and have a rest. At this time, you should pay special attention.
Take care of your health. Avoid difficult twisting movements. Avoid lying prone and squeezing the abdomen. When doing the action of keeping balance, you must be careful not to slip and practice within your acceptable range.
7. If the muscles tremble or cramp immediately after practice, massage and relax before practice.