The word yoga, which comes from Indian Sanskrit yug or Yuji, is a pronunciation meaning "consistency", "combination" or "harmony". Yoga is a system that helps human beings to give full play to their potential by raising their consciousness. Yoga posture uses ancient and easy-to-master skills to improve people's physical, psychological, emotional and spiritual abilities, which is an exercise method to achieve harmony and unity of body, mind and spirit. Ancient Indians believed that man could be integrated with heaven, and they insisted on it with different yoga practices: morality, selfless action, stable mind, religious responsibility, no desire, meditation and the nature and creation of the universe.

Yoga, which has risen and become popular all over the world in recent years, is not only a popular or fashionable fitness exercise. Yoga is a very ancient energy knowledge cultivation method, which integrates philosophy, science and art. Yoga is based on ancient Indian philosophy. For thousands of years, psychology, body and spirit have become an important part of Indian culture. Ancient yoga believers developed the yoga system, because they believed that by exercising and regulating breathing, they could completely control their thoughts and emotions and maintain a healthy body forever.

Edit the origin of this yoga.

Five thousand years ago, in ancient India, in order to enter the highest realm of spiritual unity, monks often meditated in seclusion in the virgin forest. After living a simple life for a long time, monks have realized many natural laws from observing creatures. Then, from the living laws of creatures to the human body, they gradually perceive the subtle changes inside the body, so that human beings know how to talk to their own bodies, and thus know how to explore their own bodies, start to maintain and regulate their own health, and heal the wounds caused by diseases. After thousands of years of research and induction, a set of theoretical integrity, exact and practical fitness system has gradually evolved, which is yoga.

Yoga means "combination", "balance" and "unity". Practicing "it" is not only intellectual, perceptual, but also rational. Yoga is a sport that we practice.

Archaeologists unearthed a well-preserved pottery in the Indus Valley, depicting the meditation form of yoga figures. This pottery has a history of at least 5000 years, which shows that the history of yoga can be traced back to longer.

Simply put, yoga is a kind of energetic physical exercise and mental exercise, and it is also a philosophy applied to daily life. The ultimate goal of yoga is to be able to control yourself, control the body senses and tame the seemingly endless heart. The focus of the senses is the mind, which can control the mind, that is, the senses can be controlled; The control of the body is achieved by combining the senses, the body and conscious breathing. These skills are not only conducive to the exercise of muscles and bones, but also can strengthen the functions of the nervous system, endocrine glands and major organs, and promote health by stimulating the potential energy of the human body.

The condition of nervous system, endocrine glands and main organs of human body determines a person's health. Regular practice of yoga helps to eliminate mental stress and physical decline caused by neglecting physical health or premature aging. Therefore, practicing yoga can keep you energetic and clear-headed.

Modern life has a fast pace, fierce competition and great pressure. Of course, moderate stress is also necessary, because stress can stimulate interest, invigorate the spirit and make people energetic. However, if this kind of pressure exceeds the limit that we can bear, the body will feel nervous and uncomfortable, its immunity will decrease, physical strength will be exhausted, and sometimes psychological frustration, muscle tension (which can cause spinal pain), fatigue, shortness of breath and even unconsciousness will occur.

Yoga includes stretching, strength, endurance and exercises to strengthen heart and lung function, so as to promote health and coordinate the whole body. Learning how to make the body work healthily also increases the vitality of the body. In addition, cultivating a state of spiritual harmony and emotional stability will also guide you to improve your physical, emotional, psychological and mental state, so that your body can be balanced and healthy.

Edit this history of yoga development.

Modern scholars divide yoga into three periods:

First, the pre-classical period:

From 5000 BC to the appearance of Rigveda, it was about 3000 years, which was a period of primitive development of yoga and lack of written records. Yoga has gradually developed from a primitive philosophical thought to a practice, in which meditation, meditation and asceticism are the centers of yoga practice.

Second, the classical period:

From the Vedas recorded in 1500 BC to the yoga recorded in Upanishads, and then to the appearance of Bhagavad-gita, the integration of yoga practice and Vedanta philosophy was completed, which made yoga, a folk spiritual practice, from emphasizing practice to orthodoxy of behavior, belief and knowledge. Around 300 BC, Indian sage Pantangali wrote the Yoga Sutra. On this basis, Indian yoga really took shape, and the practice of yoga was officially defined as eight branches.

3. Post-classical period:

After Yoga Sutra, it is post-classical yoga. It mainly includes the Upanishads of Yoga, Tantric Yoga and Mahatma Yoga. Yoga has twenty-one Upanishads. In these Upanishads, pure cognition, reasoning and even meditation are not the only way to achieve liberation. All need the physical transformation and spiritual experience caused by the ascetic practice skills to achieve the unity of Brahma and Me. So dieting, abstinence, posture, seven rounds, etc. The combination of spells and the combination of hand, body and teacher is the essence of yoga in the post-classical period.

/kloc-"Kesuna Moquena" in the 0/9th century is the father of modern yoga. Later, "Ai En Jia" and "Diskojia" were the leaders of Holy King Yoga. In addition, Indian Sikh's "Stupid Fire Yoga" and "Shiva aranda" yoga are also two important yoga schools. One is practicing qi, and the other is practicing heart.

Edit this paragraph to prepare for practicing yoga.

Generally speaking, people practice yoga postures in the morning, at noon, at dusk or before going to bed. In fact, as long as you are on an empty stomach, you can practice at any time of the day. In other words, it is not appropriate to practice yoga posture after meals (within 3 hours). In the eyes of real yogis, 4-6 am is the best time to practice yoga, because at this time, everything around is quiet, the atmosphere is purest, gastrointestinal activities are basically stopped, the brain is inactive, and it is easy to enter the deep practice state of yoga.

№ Location: It is best to practice yoga in a clean and comfortable room, with enough room for stretching and avoiding any furniture. The indoor air is fresh and circulating, and oxygen can be inhaled freely. It is best to put green plants or flowers, or play soft music to help relax your nerves.

Of course, you can also choose to practice in the open air, such as gardens and other places with good environment Never practice in strong wind, cold or polluted air, or in direct sunlight (except at dawn, when the light is soft and healthy).

№ Clothing № When practicing yoga posture, you should wear loose and soft clothes, especially those made of cotton and linen, and make sure that ventilation and body are not restricted when practicing. You must take off your shoes, socks (keep your feet warm in cold weather), watches, glasses, belts and other accessories.

Props: Of course, it is best to use professional yoga mats when practicing yoga. When the ground is too hard or uneven, the yoga mat can play a buffering role and help you keep balance. However, if you don't have a professional yoga mat, you can put a carpet or a folding blanket. Don't practice on the hard floor or soft bed, and be careful not to slip. Beginners can also practice some postures with some props, such as yoga bricks, yoga ropes, and even walls, tables and chairs. Many postures can use corresponding props to help you practice step by step, and at the same time more accurately grasp the feeling that each posture conveys to your body.

Don't practice yoga within 20 minutes before taking a bath, because practicing yoga will make your body feel extremely sharp. At this time, if hot and cold stimulation is given, it will harm the body and consume the energy stored in the body. Yoga should not be practiced within 20 minutes after bathing, because blood circulation is accelerated and muscles become soft after bathing. If you practice yoga immediately, it will not only hurt your health, but also lead to an increase in blood pressure and an increase in the burden on your heart. Patients with heart disease, hypertension, hyperthyroidism and other diseases should pay special attention to this.

Besides, don't practice yoga posture after taking a bath in Sun Long. Taking a cold bath about 1 hour before practicing yoga can make your practice achieve better results.

№ Diet № As mentioned above, it is not advisable to practice yoga postures within 3 hours after meals. But you can eat a small amount of liquid food or drinks, such as milk, yogurt, honey, juice and so on. Before practice 1 hour or so. You can drink a little water when practicing to help expel toxins from your body (even drink more water when doing duck walking exercises). It is best to eat after yoga practice 1 hour. It is best to eat some natural foods and avoid some greasy, spicy or hyperacidity foods. Eating enough is enough. Eating too much can make people feel bored and lazy. In addition, after practicing yoga, it is normal to eat less, exhaust more and defecate more.

Edit the index and principles of yoga practice in this section.

All sports will have some instructions and precautions before they start, and yoga is no exception. In this chapter, we will talk about some precautions in yoga practice and why there are these precautions.

First, yoga is easy to practice on an empty stomach.

Unless otherwise specified in the exercise, it is best to practice three to four hours after meals and about half an hour after drinking liquids.

Let's look at the reason for this rule. Yoga moves are bending, stretching, twisting and pushing. Bending, stretching, twisting and pushing are the characteristics of yoga. Let's do a little experiment: there is a big plastic bag full of things. What happens when you squeeze this bag? It will explode. If our stomach is full of food and then squeezed, it will only bring unnecessary burden to the digestive system. If we happen to squeeze rice into the appendix, we will be in big trouble. This article is considered from the perspective of our overall health. Since it is considered from the perspective of health, there is no need for dogma. In other words, you only ate an apple for this meal. You just need to digest it and practice on an empty stomach. As long as your stomach is empty, and don't jump around immediately to cause gastroptosis, otherwise it will easily cause food to enter the non-digestive tract. Do you have the feeling that after drinking water, whether you are ready to run or exercise, will you feel like a water bag? You will be embarrassed and uncomfortable, and your gastrointestinal tract will be uncomfortable, so let's not practice immediately after drinking water. If a friend is really thirsty, you can take a sip, preferably within 60 ml. Then we will see that there are other rules in the exercise. What do you mean by not following this example? This is because of our clean work. For example, capra Shanlana, a businessman from Hatta Six Industries, needs to drink a lot of water in the practice of Shangka. It washes your intestines with the help of water and specific actions, so it is otherwise stipulated in practice, and this example is not followed. In addition, there are Bikram yoga exercises. During the whole practice, you sweated a lot and lost too much water. You can drink water in practice.

Second, when doing various yoga moves, you must gently stretch your body at the edge of the limit, and don't push and pull hard. If you exceed your limit, it is a wrong exercise.

There is a word here that may not be clear to everyone. What does it mean to be on the edge of the limit? A group of well-known lyrics say that it hurts and is happy. I stretched forward, stretching beyond endurance, but at the limit of stretching, I felt the joy of exercise. Do it. If it's painful, it won't work. I can't pull the teacher like that. If I pull hard, my muscles will tear and strain. If you want to go further, it will hurt, it will hurt. Although I'm still a little short, I'm painful and happy. This is the edge of the limit. Gentle stretching, controlled exercise. Don't push and pull too much. For thousands of years, yoga has been regarded as a sport with little sports injury. But now, more people are injured while practicing yoga. Is yoga not good? No, everyone didn't follow the rules of the game. Attention, be sure to pay attention to this one. When doing various yoga moves, you must gently stretch your body at the edge of your body limit, and don't push or pull hard.

If you feel tired or trembling during the practice, please take back your work immediately and don't insist too much.

You may have such a situation, for example, where you are on the boat, have you ever experienced muscle trembling? Yes, I did. Why do I tremble? It's muscle fatigue. For example, when you are extremely tired, if I ask you to do the sun ceremony 20 times, you may go on strike. Muscles, too, can't keep shaking. Why did you push it? It will get hurt. So, when you are exhausted and can't do it, don't force yourself to do it. Don't be depressed about what you can't do. As long as you practice regularly and give time, your body's endurance will get stronger and stronger, and your physique will get better and better. . . . .

Edit the outline and function of this yoga pose.

& lt sitting posture: lean forward >

Sitting forward can not only calm the whole nervous system, but also calm the brain.

Especially for beginners of yoga, leaning forward in a sitting position is easier than leaning forward in a standing position, because it takes a little more effort and a certain balance ability to complete leaning forward in a standing position.

Generally speaking, as long as you practice reclining posture, you will lay a good foundation for practicing standing posture, and also provide a practical choice for patients with hypertension or other diseases. If they were smart and obedient, they wouldn't put their heads under their hearts.

Leaning forward can affect many energy centers (chakras) and important organs in the body at the same time, but the most beneficial point is Liyuan (also known as the central chakra or the second chakra). This chakra is responsible for the kidneys and adrenal glands. Therefore, practicing forward posture is an effective way to balance and strengthen the functions of these organs.

The forward leaning type is mainly divided into rhombic type, baddha konasana type, straddle type, one-leg exchange stretching type, archery type, back stretching type, cow face type and boat shape.

& lt sitting posture: lean back >

Reclining generally requires strong body and leaning forward requires flexibility. At the same time, leaning back is a good way to strengthen the body and regulate the body, especially for the muscles of the back, legs and buttocks. If you feel that you don't have the strength to do the backward posture, please practice the one-star stance first, such as the warrior posture.

1, backward posture can enhance the flexibility of the spine, help improve the standing posture and sitting posture, and maintain the elasticity of the spine. They can also benefit the nervous system by increasing the blood supply to the spinal region and the nerves extending from the spinal column.

2, stretch the abdominal area, and can help digestion to a great extent, because they can regulate the generally weak abdominal muscles and digestive organs. They can also expand and open the chest area and increase the flexibility of the shoulders, thus helping the chest to expand more. This can create better conditions for deep breathing and benefit the respiratory system. When the body is still a grandfather, the brain will also enter a passive state of calm.

3. Reclining will affect many energy centers. For example, the throat chakra, which is located in the energy center of the throat, is affected whenever the neck is straightened or put down.

When performing a full backward tilt, all air wheels will be affected. However, the most affected and benefited chakra is the umbilical chakra, the third energy center, which is closely related to the abdominal plexus.

This chakra is also related to the pancreas. The pancreas has chemical effects on the stomach, liver and spleen. From the point of view of energy, all organs are interrelated and support each other.

The pancreas regulates the sugar content in the body by producing insulin. If the content of insulin is reduced, it will easily lead to diabetes, and muscles can no longer effectively use glucose. The function of the spleen is to distinguish between pure and impure food that everyone eats.

These physical functions and their related chakras also affect our mood. For example, our ability to distinguish the value of things is very important. When the energy of the spleen is blocked, it will lead to negative emotions, which will distract us, worry too much and feel "stagnant". In this way, the spleen affects our ability to make decisions and move on in life.

Lying posture is mainly divided into cat stretching, camel stretching, cobra pose, locust stretching, bow stretching, fish stretching, dog stretching and bridge stretching.

& lt sitting posture: spine bending >

Spinal torsion is particularly useful for arranging the position of various vertebrae, which can effectively twist the spine above the waist. These postures can gently massage the internal organs of the abdomen and provide fresh blood to nourish these organs. They can also enlarge the chest and create conditions for better breathing, especially through the chest.

Torsion of the spine revitalizes the nerve center of the nervous system, which extends from the spine to the periphery of the body. Therefore, these postures have greater influence on the autonomic nervous system than any other postures, especially on the vagus nerve. It has the function of sorting out and calming the body and mind; So it not only makes the body radiant, but also makes the delicate chakra system full of vitality.

The autonomic nervous system is controlled by the brain stem and hypothalamus, which is responsible for all the body functions we don't know. These functions include digestion, respiration, gland and hormone secretion, heartbeat, blood circulation and kidney and liver functions.

Vagus nerve is an important part of the parasympathetic nervous system in our body, and it also affects the sympathetic nervous system. Parasympathetic nervous system is a quiet and relaxed part of autonomic nervous system, which can balance the activity and stimulation of sympathetic nervous system.

Vagus nerve extends from the brain to the spine and ends in the abdominal plexus. This nerve is related to seven energy centers (chakras), which are closely related to various sympathetic plexus in the body.

By making the nerve center full of vitality, energy and strength gather together, thus releasing the energy trapped in the body. This can make better use of energy. We can release energy by performing spinal torsion, and at the same time make all the subtle parts of the body and physical strength (related to the gas wheel) full of vitality.

Lying posture is mainly divided into spinal twist, sitting twist and crescent.

& lt standing posture >

In yoga, reflexive posture is very important for all postures. The purpose of reflexive posture is to restore your body symmetry after completing those asymmetrical standing postures, and at the same time, these reflexive postures can relax and stretch your thighs and spine.

Standing posture is mainly divided into mountain posture, squatting posture, bending posture, side bending posture, warrior first posture, warrior second posture, triangle stretching posture, rotating/rotating triangle posture and side triangle stretching posture.

& lt balance posture: balance between standing and hands >

Refers to the use of the body in a balanced or equal way, so that the body can move flexibly, pose and coordinate its limbs. It can calm your brain and concentrate.

Balance posture is mainly divided into tree posture, samurai posture, half moon posture, eagle posture, dance posture, balance posture, bracket posture, oblique bracket posture, peacock posture, rear bracket posture, crow posture and inverted posture.

& lt handstand posture >

The handstand posture is an indispensable part of yoga training. They can affect the function of the body in various ways, so that we can get physiological, psychological and spiritual benefits, and these gestures can also make the whole system full of vitality again. For example, they can relieve fatigue, insomnia, headache, varicose veins, digestive system diseases and excessive tension and anxiety.

Handstands are mainly divided into shoulder handstands, plow handstands, scorpion handstands and head handstands.

& lt rest and relaxation posture >;

Effective movements are often the time to exert maximum energy and the most relaxing time.

Relaxation posture is mainly divided into supine relaxation, horizontal heroic and half-length supine relaxation.

What should I pay attention to when buying yoga clothes?

For beginners, clothing is the most basic equipment. We can often see that the movements of yoga are softer and larger, so the yoga practice clothes must not be too tight. Clothes that are too close to the body are not good for the ductility of the action. The yoga clothes we see are basically tight and loose. Jackets are usually tight, but pants are definitely loose. This is to facilitate movement. As long as the coat can wear its own temperament, while the pants are mainly loose and casual.

Comfortable and natural.

If you have seen the old photos of Indian yogis, you will see that men (Indian tradition is that only men can practice yoga) are almost naked, and only the lower body is wrapped in a piece of cloth. Yes, that's a traditional yoga suit. But it's comfortable to wear like this, but it's not necessarily appropriate.

Procurement suggestion:

Many MM who want to learn yoga don't know where to buy yoga clothes. First of all, if you choose the cheap one, you can solve it yourself. Generally speaking, we used to wear loose pants with a little elasticity, which can be used as yoga pants, knitted, cotton and linen. Third, go to some fashion brand stores that pursue leisure. We know that the best yoga clothes and pants are best with drawstrings, and the length can be adjusted freely as needed, and such pants can be found in many brands of clothing. As for the coat, there is generally no special requirement, as long as it suits you. In addition, in some underwear brand stores, you can also see the figure of yoga clothes, such as admiring underwear, where you can see professional yoga clothes. Of course, we can go to professional sporting goods stores to buy them. Gyms are generally equipped with standard yoga clothes for everyone to choose from.

For many people who don't like to go out shopping, you can find many yoga clothes on the internet, and you can get what you need with a keyboard.

Edit this paragraph of yoga and Indian philosophy.

Yoga has a history of thousands of years, and the only classic is the Yoga Sutra (an important theoretical work of yoga) written by the famous yogi patanjali in 200 BC. Strictly speaking, yoga is the general term for physical and mental exercise. For example, China talked about returning to the origin, guiding and so on. Yoga is also a general term for physical and mental exercise in India. At one time, people who practiced all kinds of physical and mental exercises, regardless of any faction, were regarded as yogis (yogis, female yogis).

There are many schools of religious philosophy in ancient India, but two works are regarded as classics by most Indians. One is the Upanishads, and the other is the Bhagavad gita. Brahmanism in ancient India advocated the theory that "Brahmins are like me". Due to the popularity of Hinduism and the influence of Shankara, another famous yoga founder, these two books were later regarded as classics by most yogis. Yoga is a physical and mental exercise and has nothing to do with religion. It can also be said that it was adopted by any religion in ancient India. Its highest purpose is to realize all the possibilities of human beings, from the unity of spirit (self) and nature (Brahma, self and supreme consciousness) (that is, "Brahma is like me") to becoming a Buddha and an immortal, or the highest purpose mentioned by other sects, yoga is one of the recognized ways.

As the old Indian saying goes, there are two ways to transcend the orbit of the sun (achieve eternity):

1. Die in yoga;

2. Abandon your body on the battlefield.

In fact, this is in line with China's traditional values, such as Taoism's theory of "turning merits into gods" and Confucianism's belief in "martyrs' shrine".

Edit the classification of yoga in this paragraph.

Yoga can be divided into six categories: wisdom yoga, career yoga, faith yoga, hatha yoga, raja yoga yoga and Kundalini yoga. Some yoga systems are not mainstream, so I won't introduce them.

According to the true meaning of yoga, it is inseparable, because no matter what kind of yoga, it is a tool to the spiritual world for practitioners. Different tools are used, and methods naturally come from many sources; It's just that modern people always want to emphasize that their tools are particularly good, so they unconsciously start to reject other tools. This idea finally affected more people. I make a distinction here, just hope that everyone can better understand the characteristics of yoga and make it particularly vivid. I hope you don't pay special attention to a certain method and ignore more important things.

Wisdom yoga advocates the cultivation of knowledge concepts, liberating from ignorance and reaching sacred knowledge in order to look forward to being one with Brahma. Wisdom yoga believes that knowledge can be divided into lower and higher levels. The so-called knowledge of ordinary people is limited to the external manifestations of life and matter. This kind of low-level knowledge can be obtained directly or indirectly. The knowledge sought by wisdom yoga requires yogis to turn inward in an instant and experience and understand Brahma, the god of creation, through the essence of all external things. By reading the ancient classics that are regarded as apocalypse, we can understand the real hidden meaning in the book and get the sacred truth. Yoga practitioners rely on yoga practice to enhance their vitality, open the Brahma chakra above their heads, let Brahma enter the body and gain supreme wisdom.

Yoga philosophy holds that the tangible body is only the inner existence or carrier of the soul. More important than it is the "subtle" body (breath), which surrounds the tangible body through many qi veins and energy centers. Yoga philosophy holds that practicing yoga can activate the body's functions.

The lower branches of patanjali trees pay attention to the tangible body, while the higher branches pay attention to the subtle body. Dissecting the latter, we can see that it consists of seven energy centers-chakras and more than 70 thousand nadir. By learning physical training to control breathing and yoga posture, you can control the flow of energy through your body and finally achieve spiritual perfection.

The seven chakras translated from Sanskrit are "chakras" and "circles", which are the energy centers that connect subtle bodies with tangible bodies. Chakras store all human energy or prana, and control the release of energy through breathing. Each chakra is associated with some physical ability or emotion, usually with an element. All chakras except the zenith chakra have their own spells.

These seven chakras are distributed on the main air vein in sequence and at certain intervals, and the midvein forms a vertical path along the spine. The first wheel is located at the bottom of the spine, which is the undersea wheel. It means the foundation or source of life, which is related to life and soil. The reproductive chakra (meaning "where the soul is") is where sexual desire and enjoyment lie, and belongs to water. The next one is the umbilical chakra, which means "the sun". It is related to or controls people's willpower and endurance. Heart chakra means "unbeaten", which is related to the victory of love and passion and dominates "Qi". The throat chakra dominates wisdom and creativity. The brow chakra is located in the center of forehead, which is related to perception and consciousness. The last chakra on the chakra is the zenith chakra, which symbolizes eternity and opens the door to wisdom.

Qi pulse diagram Qi pulse is woven into a network of Qi pulse throughout the body. The most basic qi pulse is the midrib, which forms a vertical channel along the spine and connects seven chakras. Located on both sides of the midvein are the secondary air veins, namely, the right pulse and the left pulse, which control the energy in the body and are opposite to each other-described as yin and yang or yin and yang poles, similar to the situation that the left hemisphere and the right hemisphere of the brain control different functions in the tangible body.