Do you need to warm up before doing yoga?
1. Do I need to warm up before doing yoga?
Warm-up before practicing yoga can make practitioners focus on breathing, and increase the inhaled oxygen through deep breathing, enhance physical strength and prepare for the later yoga poses. Warm-up preparation can improve the blood circulation at the end of the body, make it easier for the body to pose and prevent the body from being hurt. Before practicing yoga, the warm-up time should be controlled at 5 ~ 10 minutes. If you feel that your body is fully open and stretched freely during the practice, you don't have to stick to the time limit, you can stop warming up and start practicing. Warm-up before practicing yoga needs attention, and all parts of the body should be warmed up.
2. What warm-up exercises do you need to do before doing yoga?
2. 1, neck exercises
Efficacy: Simple neck exercise can stretch neck muscles, relieve neck stiffness and avoid neck injury caused by sudden yoga practice.
2.2, shoulder exercises
Efficacy: After working all day, my shoulders are sore easily. Simple shoulder exercises can not only eliminate shoulder pain, but also make shoulders active, which is more conducive to yoga practice.
2.3, arm exercises
Efficacy: Many postures in yoga need the support of both arms to complete. Be sure to exercise your arm when doing warm-up activities to prevent your arm from being injured when practicing yoga.
2.4. Waist and crotch exercises
Efficacy: Enhance the flexibility of the waist and crotch, eliminate the stiffness and soreness of the waist and crotch, and promote the blood circulation of these two parts at the same time to avoid being injured in yoga.
2.5, ankle exercises
Efficacy: Ankle exercises can relax tense stomping, stomp joints flexibly, and strengthen calf muscles, thus enhancing the functions of lower spine and internal organs.
2.6, wrist exercises
Efficacy: Flexible wrist, eliminating wrist discomfort such as soreness, swelling, numbness and pain.
3. The benefits of doing yoga to warm up.
3. 1, muscle temperature increased.
3.2, muscle contraction speed and contraction force increased.
3.3. Increased muscle efficiency due to decreased viscosity tolerance leads to better nutrient supply and elimination of body waste, thus increasing metabolic efficiency.
3.4, increase the rapid response to neutral stimuli.
3.5. Improve coordination.
3.6, improve the efficiency of heart and respiratory system, including strengthening the combination of oxygen in heme and improving aerobic metabolism; Increase the blood flow in the lungs; Increase oxygen exchange in tissues (because heme provides more oxygen at higher temperatures).
The benefits of practicing yoga
1, shaping a more perfect figure
Yoga is a kind of fitness exercise. Sticking to yoga for a long time will reduce your body fat and make your muscles firmer. Besides, practicing yoga will not only make your figure bloated, but also will not bump, giving you a more perfect figure.
2, eliminate tension and fatigue
People will inevitably have a lot of pressure and feel a little tired, but when practicing yoga, the first thing to do is to relax physically and mentally. Once a person's mood is relaxed, it will eliminate tension and fatigue, while yoga breathing, through conscious breathing, can eliminate waste gas and virtual fire in the body and eliminate tension and fatigue.
3. Stay young. People are very afraid of aging and want to be young forever. However, it is difficult to resist natural aging without maintenance and certain exercise. It's not that you won't get old after practicing yoga, but you will get old slowly when you are young, so that you can stay young for a long time. These yoga moves and breathing valves will keep your organs and skin young.
4. lose weight. Now there are more and more obese people, and there are more and more cardiovascular and cerebrovascular diseases. More people want to lose weight for health, so practicing yoga is a very good choice, because practicing yoga can help you burn fat, get rid of fat, make your muscles stronger, and people will naturally lose weight and lose fat.
5. release the pressure. People who live in the city and work hard in the workplace now will face great mental pressure. If this kind of mental stress is not released well, it will also lead to some diseases, and practicing yoga is the best way to release the stress.
Three misunderstandings in doing yoga
1, do aerobic exercise as a warm-up.
Some yoga instructors use aerobic exercise as a warm-up exercise before doing yoga, which is not desirable, because after aerobic exercise, the body is in an excited state and cannot enter the meditation state required by yoga.
In addition, the excitement of the body after aerobic exercise can easily lead to the rapid exercise of yoga, thus causing various strains. In formal yoga classes, it is usually used. Japanese worship? As a preparatory action, make the joint muscles enter a relatively relaxed and soft state.
2. Practice your movements at home.
There are many yoga lovers who like to practice their movements at home according to tutorials such as CDs or books because they have no time to go to the training ground or for other reasons. In this regard, Hong Ling, coach of a fitness club in Foshan, pointed out that this method is not desirable, especially for beginners.
She said:? When you practice by yourself, you will focus on the pursuit of the action itself and the pursuit of the result, while ignoring meditation and breathing. ? If yoga learners don't know their body and their limits, they will fall into blind practice and increase the chance of injury.
3. Just sweating.