Yoga has always been the first choice for white-collar workers. However, medical experts believe that not everyone is suitable for practicing yoga.
For people with cervical and lumbar diseases, doing excessive stretching and bending yoga can easily lead to excessive compression of the intervertebral disc by the spine, damage the intervertebral disc, cause disc herniation, or make the original prominent intervertebral disc more prominent, thus aggravating the condition.
Why do so many people get spinal injuries while practicing yoga?
"I have met many patients suffering from cervical and lumbar diseases due to practicing yoga in clinic." Medical experts said, "An important reason is that many white-collar workers go to fitness, often eager for success, and can't be gradual and persistent.
Practice hard when you are interested, and fish for three days and dry the net for two days when you are not interested, especially bluffing and practicing some difficult moves with others without authorization, which is really easy to cause spinal injury. "
Another reason is that in order to make money, many fitness centers can take part in the study as long as they pay the money, regardless of whether the students are suitable for practicing yoga or not, so that those who can't practice yoga can start to pursue yoga.
Because there is specialization in the art, the yoga instructor may not know our medicine, which will inevitably lead to a series of sports injuries for accelerating yoga, which is very dangerous.
Who is not suitable for practicing yoga?
Yoga originated in India, and many local people have practiced yoga since childhood. Children are flexible and not easy to get hurt.
However, most of the adults in our country began to practice from "becoming a monk halfway" Ligaments and bones have aged to a certain extent, and improper practice will inevitably lead to injuries! Doctors believe that the following four types of people are not suitable for practicing yoga.
1, middle-aged people with poor spine
After entering middle age, ligaments and joints degenerate and muscles become stiff. Without strong muscle protection and support, forcibly practicing difficult yoga movements is undoubtedly a huge "challenge" for the already fragile cervical vertebrae and vertebrae, which can easily lead to muscle strain and spinal dislocation. Unless you practice yoga since childhood, your body is flexible.
2. Patients with osteoporosis.
Especially women with severe osteoporosis. Due to the decrease of bone hardness and the increase of brittleness, when practicing yoga, a little carelessness may cause compression fracture or vertebral body rupture.
3. Patients with cervical and lumbar diseases
If you practice some actions of yoga, such as plowing, it is easy to cause disc herniation or the original condition is more serious.
4. Patients with cardiovascular disease or obesity
If the action is intense, such as doing handstand, it is likely to increase the burden on the heart and cause discomfort.
Yoga should be practiced selectively.
1, exercise muscle strength-Hada Yoga
Hada yoga refers to any school of yoga that needs to do asanas, or these yoga asanas. There are many types under this big concept.
But now, the concept of Hada Yoga is more and more used to represent the more "traditional" Indian yoga, to show the difference with Astainen Yoga or Bickram Bikram Yoga. But this is actually a misunderstanding. Some poses in Hada Yoga are actually not simpler than other types of yoga.
2. Insist on physical exercise-Bikram Yoga
Bikram yoga can be recommended to every practitioner, whether beginners or advanced students.
The wonder of this course is that all the students do the same posture in class, but choose different levels according to their own abilities. For practitioners at different levels, there are very specific levels to choose from. These yoga poses are designed for physical, mental and spiritual benefits.
The classroom needs heating in advance. Heating is to warm up and lengthen muscles, avoid injury, and let the body get a deeper release.
At the same time, perspiration is also a detoxification process, which helps to clean up the body system.
3. Feel the breath energy flowing yoga
The term Vinyasa covers a very wide range of yoga classes. The word Vinyasa means "action synchronized with breathing".
In other words, the teacher will cooperate with inhalation and exhalation to show you how to move from one action to the next.
This technique is sometimes called flowing yoga because the smooth connection between movements is like dancing.
4, relax joint pressure-Yin yoga
Yin yoga, named after its concept is very consistent with the concept of "Yin" in China's Taoist thought, is a kind of yoga with unique China style.
Similar to Hada Yoga, the difference is that its main purpose is not to exercise muscles, but to stretch the joints of the body.
In fact, this system is characterized by being passive in poses, each lasting for several minutes.
Some people think that Yin Yoga is the oldest practice method of Hada Yoga, because it can help the body adapt to long-term meditation, which is the primary element of the ancient Hindu tradition of raja yoga in China.
5. Relax yourself-Mysore Yoga
Mysore Yoga is a self-practicing Astaing Yoga, and there is no teacher to specify the posture. Students practice according to their ability and degree, but many students practice in groups.
6. Dedicated to expectant mothers-pregnancy yoga
During pregnancy, yoga during pregnancy is a very good way to keep fit and do some activities that are beneficial to the baby's upcoming birth.
Whether you are a novice or an experienced yoga practitioner, you can enjoy yoga well during pregnancy. Yoga practice can help you prepare for the delivery process and find the company of the expectant mother.
Yoga is a good exercise to relax body and mind. For the spine, moderate yoga practice can relax and stretch muscles, enhance the toughness of muscle ligaments, and thus stabilize spinal joints. In this sense, yoga has certain protective effect on the spine. 2. What should I pay attention to when practicing yoga?
Yoga is a kind of whole body gland exercise, and anyone can learn it, regardless of age. However, when practicing in the gym or at home, you need to know these points for attention in practicing yoga.
2. 1, there is no special regulation on diet: don't eat too much, so as not to feel heavy and lazy. Don't eat for an hour before and after practicing yoga, and try to avoid practicing for two hours after meals.
2.2. Warm-up is very important: don't do difficult movements at the beginning to avoid sports injuries. It is best to do some yoga warm-up exercises first, step by step.
2.3. Try to relax: before you start, get rid of other thoughts and sit still for a while. When practicing, you can allow your body to be a little sore, but don't overdo it and never exceed your ability.
2.4. Concentrate on breathing: take regular deep breaths, don't laugh or talk, which will help your body relax.
3. Wrong yoga practice method
3. 1. All excessive stretching, twisting and bending movements that need to reach the limit are harmful. Every movement is moderate, as long as it can stretch comfortably.
3.2. Over-compression of the cervical spine. Such as plowing, handstand, etc. The cervical spine is fragile and overstressed, which will inevitably cause injury.
3.3. If there is something wrong with the cervical vertebra, be careful to stand upside down. Yoga moves suitable for newcomers
1, downward dog style: support the ground with both hands and feet, and lift the body into an inverted "V" shape. Make sure your hands are shoulder width apart and your fingers are open.
Feet are the same width as the span, heels are backward, toes, heels and hips are kept in the same plane.
Relax our heads a little and keep the above movements for three to five yoga breaths.
2. Half-bridge stretching: Starting from the one-legged dog style, slowly lower the right leg and straighten the right arm at the same time. Just turn your body 180 degrees, face up.
Then adjust your legs so that they are parallel and slightly wider than your crotch.
Support your legs hard, raise your hips as much as possible, and stretch your hands as much as possible.
Relax all over, keep your head in the posture of five breaths, and slowly stretch your arms during the process.
3, one leg down dog style: starting from the down dog style, keep your feet together and keep your thumbs together.
Keep your left heel touching the ground, lift your right leg to form a one-legged dog pose, and then bend your knees.
Try to keep the heel of your right leg close to your hips and stretch your knees as much as possible. Raise your head and look to the left, stretching and bending your spine.
Keep your feet and head as close as possible. Keep this action, take five deep breaths and then relax. What are the benefits of practicing yoga?
1. Women who insist on practicing yoga posture for a long time can make their breasts more fit and curves more distinct; Can make women's waist soft and firm; Can avoid female gluteal muscle sagging; Reduce excess fat in the body and effectively lose weight; Can increase that elasticity of female hamstring, and make female leg longer and more beautiful.
2. Women do yoga for a long time, and massage with both hands can effectively relieve the fatigue of human muscles and bones, while yoga breathing and various postures can promote blood circulation and make human joints more flexible.
3. By practicing yoga's complete breathing and twisting, squeezing, pulling and stretching of the body, women can make the meridians and qi and blood of the body unobstructed and enhance their functions. Yoga practice can also adjust people's mood, make people more peaceful and stay young.
People who practice yoga regularly can make their daily diet return to normal and lose weight effectively. Through the practice of yoga, you will be stronger and have stronger control over the temptation of food, thus achieving the goal of losing weight effectively.