1, pay attention to the combination of work and rest, and excessive fatigue will easily lead to the invasion of dampness and evil, so it is in line with the principle of health preservation to arrange the work and rest time reasonably, with long days and short nights in summer, and go to bed late and get up early appropriately. It's very hot, so it's hard to sleep. It doesn't matter if you sleep half an hour later than usual, or get up at the same time in the morning, or even get up half an hour earlier, but you can't stay up late for more than 12.
Chinese medicine advocates sleeping at noon. Midnight is from 23 p.m. to early morning 1, and noon is 1 1 to 13. In the yoga class on weekdays afternoon, if you have enough time, you can lie down for a while, adjust your breath and have a rest. There is not enough time, even if you practice a few poses less, you should lie down and rest by yourself, and try not to take a shower or do other things right away.
3, eat more foods that can eliminate dampness and turbidity, digestion and nourishing yin. Three treasures commonly used in traditional Chinese medicine, namely almond, cardamom seed and coix seed, can ooze dampness and promote diuresis, eliminate stagnation, clear heat and moisten the lungs. Don't eat sweets or too greasy meat. Sweets damage the spleen and stomach, causing phlegm and dampness in the body. Physical manifestations are drowsiness, bloating, short urination and yellow greasy tongue coating.
4. Eat more foods buried in the soil, such as potatoes, peanuts, radishes, sweet potatoes, and foods that nourish yin and strengthen the spleen, such as mung beans, tofu, and lotus roots.
5, eat more melons, relieve summer heat and add a lot of water, such as bitter gourd, towel gourd, cucumber, melon. Take wax gourd as an example, 500 grams of wax gourd is equivalent to drinking 450 ml of water, which can effectively lower blood pressure and protect the heart.
6, the taste is less sweet and sour, which can supplement the body fluids lost by excessive sweating, such as bayberry, hawthorn, tomato and so on. Some people think that red food can effectively resist oxidation and is of great benefit to the cardiovascular system. For example, tomatoes can clear away heat and detoxify, cool blood and calm the liver, promote fluid production and diuresis, and protect the heart, so they are good ingredients in summer.
7. Don't eat too much, lest you 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.
8. Don't do difficult movements from the beginning, so as not to cause sports injuries. It is best to do some warm-up yoga exercises first, step by step, to avoid being scared.
9. Do actions during practice. Relax as much as possible. You can bear a little pain in your body, but don't push yourself too hard or force yourself.
10, don't laugh, don't talk, and concentrate on breathing when practicing. Keeping a regular deep breath helps the body relax.
1 1. It is best to practice every day. Remember to lie down and have a good rest after a complete yoga movement.
12, yoga practice should be practiced in a quiet and ventilated room. Indoor air should be fresh and oxygen can be inhaled freely. You can also practice outdoors, but the environment should be pleasant, such as the garden. Don't practice in windy, cold or unclean, smoky air. Don't practice near furniture, stove or any place that hinders practice, so as to avoid accidents, especially when doing handstand, don't practice under an electric fan.
13. Practicing yoga in summer, especially in high temperature environment, will have a certain impact on the body temperature center, which will not only hinder the normal operation of the cooling system, but also lead to a large loss of body fluids and electrolytes in the body due to high temperature, which will easily lead to cramps and heatstroke. Therefore, it is necessary to replenish water in time.
14. Eat some digestible food, such as fruit and yogurt, two to three hours before practice.
15. Students with hypertension, heart disease, dizziness and other diseases. Yoga should not be practiced, and it is best for pregnant women not to practice yoga. If it is really necessary, it must be done under the guidance of the coach.
16, after the exercise, you need to take a shower and eat after 30 minutes. At the same time, don't sigh at the air conditioner immediately after exercise or blow directly at the air outlet of the air conditioner for the sake of quick pictures.
17. If you feel chest tightness, palpitation, shortness of breath, headache and other discomfort during exercise, you should immediately stop practicing and rest in a place with fresh air, good ventilation or normal room temperature. Those who can't relieve themselves after rest or have severe symptoms should seek medical advice in time.
18, drink a little salt water before practice and replenish water at any time during practice.
19, try not to hold your breath during practice, and follow the coach's instructions to breathe.
20, because practicing yoga will make the body sweat a lot, so after practicing, you should add a lot of water containing electrolytes.
2 1, please don't put on makeup before practice, because sweating will clog pores.
22, practice time should be based on personal physique, general beginners in about 30 minutes is appropriate, avoid excessive or even overload practice.