First of all, know your physical condition. Experts suggest that women who want to practice yoga should have a physical examination before attending the training class and determine the exercise plan and training items according to their physical condition. People with high blood pressure, heart disease and insufficient blood supply to the brain had better not practice yoga. Because yoga posture changes greatly, handstand and bending will make blood flow backwards, which will easily lead to insufficient blood supply to the heart and brain and accidents. Women with lumbar disc herniation, lumbar spondylolisthesis, knee arthritis or osteoporosis are not suitable for high-intensity yoga training. These people can choose some sports that are more suitable for their physical conditions, such as swimming.
Secondly, the training method should be scientific, moderate in intensity and gradual. The purpose of practicing yoga is to cultivate self-cultivation and cultivate deep inner relaxation and physical and mental harmony, so it should not be too utilitarian. Many people mistakenly think that every movement a teacher can do is a standard movement of yoga, and take this as the goal, ignoring their own conditions and forcing them to meet the standards. In fact, everyone's physical condition is different, and the length of practice is different. In practice, it should vary from person to person, from easy to difficult, step by step, and cannot be unified. Especially for some difficult movements, if the scale is not well grasped, it is easy to cause sports injuries, and those tissues with large range of activities and poor stability, such as lumbar vertebrae, knee joints and ligaments, bear the brunt.
Thirdly, if the pain persists, you should go to the hospital for examination. It is normal to feel sore at the beginning of yoga practice. If there is pain, especially long-term dull pain, especially lumbar vertebrae and joints, you should consult a professional coach or go to the hospital for examination in time, and recuperate through proper rest or necessary treatment under the guidance of a doctor. Never practice hard or with pain, so as not to cause irreparable harm.
Matters needing attention in practicing yoga
1. Choose an experienced yoga teacher and keep in mind his methods and style. And let the teacher know your physical condition before class. Don't be embarrassed to ask if your body is suitable for yoga. If your teacher can't give you feedback on your physical condition, it's obviously a hint: he may not be suitable for you.
2, don't imitate anyone else, no two people are in the same physical state, don't compare with other practitioners, and don't be depressed because you can't do a certain action, everyone has their own advantages and disadvantages. If your body allows, you just need to challenge your limits.
3. Insist on barefoot practice and wear clothes made of soft, comfortable and unresponsive natural fiber fabrics, which can make your skin breathe better.
Be familiar with all parts of your body, especially your legs and feet, coccyx, ischium, pubic bone, sacrum, rib clavicle, scapula, neck and your head.
5. Don't be afraid to use yoga props. They can help us stretch all parts of the body better and make our fitness process more effective.
6, yoga as a fitness method, remember to warm up for a few minutes before practice. In practice, you can feel every inch of your body change by listening to your deep and gentle breathing, and guide you from one posture to another. If you feel unwell, you should postpone yoga.
7. Yoga movements need to be carefully practiced with the passage of time and the accumulation of experience. When you have a basic understanding of the action in your mind, try it with your body. It is more challenging to practice mobile yoga or Bikram yoga. When you stretch or squeeze muscles, you won't feel pain, tension or fatigue, so you can boldly let your breath lead your body to do better.