1.？ Breathing method
The basis of practicing yoga while breathing requires the cooperation of yoga breathing in the whole practice process. Yoga breathing is a natural and complete breathing, and correct breathing can bring benefits to body and mind. When you start practicing fitness yoga, the key point is to master yoga breathing. Pay attention to the movement of the chest diaphragm. With the deepening of inhalation, the abdomen bulges slowly. When practicing, the pace should not be too fast, but slow. At the same time, pay attention to the changes of chest organs when exhaling, and the rhythm should be slow.
Here are some basic breathing exercises.
( 1)? abdominal respiration
Lie on your back or straight back with one hand on your abdomen. When inhaling, inhale air directly into the abdomen. If this inhalation is done correctly, the hand will be lifted by the abdomen. The deeper you inhale, the higher you rise. As the abdomen expands, the diaphragm will drop. When breathing, the abdomen will contract inward toward the spine. Try to contract the abdomen and exhale all the air from the lungs. At this time, the diaphragm rises upward.
(2)? thoracic breathing
Sit on your back or straight back, take a deep breath, but don't let your abdomen expand, and suck air directly into the chest area. When breathing in the chest, the abdomen should be kept flat when the chest area is enlarged. The deeper the inhalation, the more the abdomen contracts inward toward the spine. The ribs expand outward and upward when inhaling, and downward and inward when exhaling.
(3)? Complete breathing (yoga)
This breathing method is completed by combining the above two breathing methods. When practicing complete breathing, inhale gently, first to the abdominal area, and then start the lower part of the chest area when the abdomen bulges. Then, fill the upper half of the chest. Try to fill your chest with air and expand it to the maximum-at this time, your shoulders will rise slightly and your chest will expand. In this case, the abdomen is tightened inward. Then, exhale in the opposite order: first relax the chest, then relax the abdomen, and end the exhalation by contracting the abdominal muscles. Then, inhale slowly, fill your abdomen first, and so on.
(4)? Breathe through the mouth
Inhale a breath, press your thumb to both sides of your nose, and your mouth is full of air. Raise your head, hold your breath, lower your head and stop. Raise your head, loosen your thumb and exhale through your nostrils. Breathing can enhance vital capacity, concentrate and stimulate the nervous system. It has many forms, such as standing, sitting, standing on the ground (supine) and bending forward, leaning backward, bending sideways and leaning.
2.？ Posture method
On the basis of mastering breathing, learn to master various postures of yoga. In the initial stage of learning, you can learn less movements to practice, you don't have to force the movements in place, you just need to do your best to fully stretch your body. If you encounter an action that makes you particularly uncomfortable, you can skip it appropriately. After a period of practice, you will feel different.
3.？ Comprehensive exercise method
After learning several postures, you can choose 5 to 6 movements you like to practice, and learn 1 2 new movements at the same time, step by step and gradually deepen. At the same time, pay attention to the combination of yoga breathing to fully experience and understand yoga practice.
4.？ Music practice method
When the breathing and posture of yoga can be well combined, you can practice with the rhythm of music. The choice of music should be based on light music, such as the sound of waves, the sound of birds singing and the sound of the wind blowing leaves. It brings a relaxed, pleasant and comfortable feeling to people. This can improve the interest of practitioners, and also make the spirit more peaceful and the mood more peaceful.
5.？ Active practice method
With the practice of yoga posture, practitioners should learn to choose appropriate yoga moves and methods according to their physical conditions. Pay attention to the comprehensiveness of exercise when choosing, so that the body can be stretched and stretched in all directions. For example, the following actions are based on the life and physical condition of mental workers (suitable for students, teachers, writers, accountants, administrators, etc. ):
( 1)? Side plough method;
(2)? Subshoulder method;
(3)? Wheeled;
(4) Fitness yoga rest