First, a clear goal, perseverance: only persistent practice, in order to receive the expected results. Modern people live under great pressure and are beset with trivial matters, and often stop practicing because of unexpected obstacles. In fact, the practice time is not long, but I am focused. Practice 15 minutes every day, but I am very focused. Even if the time is short, it is much more effective than once a week.
Second, don't be reluctant, don't be impatient: yoga posture only plays the role of an entry brick for yoga practice. Although it is important, it is not the goal, so any posture should be gradual and let nature take its course. Beginners, in particular, should never rush to reach a certain posture for faster progress. On the contrary, it will be counterproductive and cause harm. We advocate doing our best.
Third, enhance confidence, don't lose heart: yoga practice is to improve health and fitness functions. Don't compare and compete with others. As long as you feel good, today's progress is more successful than yesterday. Scholars who have just started practicing may have stiff muscles at first, and their flexibility and balance are certainly not as good as they thought. Give yourself more time to adapt and don't lose heart easily. At the same time, you can use other auxiliary supports or get the help of a yoga teacher. After a few weeks of regular hard exercise, you will be surprised to find that muscles and ligaments become flexible and stretched.
Fourth, practice location: practice in a quiet and ventilated room. Indoor air should be fresh and free to inhale oxygen. You can also practice outdoors, but the environment should be pleasant, such as in a beautiful garden with flowers and trees. Don't practice in strong wind, cold or unclean, smoky or smelly air.
The practice venue should not be too hard or too soft: Yoga is one of the activities that are not limited by the venue. Whether in the living room, bedroom, balcony, office or outdoor travel, you just need a space where you can lie flat or stretch your whole body. However, because yoga involves many soft movements, it will inevitably squeeze limbs and muscles when practicing, so it should be avoided to practice on hard floor or soft spring bed. Otherwise, you will get injured accidentally. So it's best to spread a blanket or yoga mat on the floor at home to practice.
Five, should not wear too tight clothing practice: strictly speaking, yoga practice has no fixed clothing requirements, as long as it fits comfortably, we suggest wearing tight and loose cotton spandex clothing, depending on indoor or outdoor practice. In order to facilitate practice, it is best not to wear shoes, but to wear cotton socks as appropriate, and to avoid wearing tight restraints.
Sixth, before you start practicing posture, it is best to empty your bladder and large intestine. If you are constipated, drink two or three cups of light salt boiled water, and then start practicing yoga, wind blowing tree bending, cobra twisting and abdominal massage. This will relieve constipation. If it can't be relieved, doing a series of postures will also help to drive away the gastrointestinal wind. Go to the toilet once a day, and then practice posture. Don't be nervous, try to relax yourself. After a few weeks, you can empty your stool at a fixed time every day and avoid using laxatives.
Be sure to empty your stomach when practicing posture. To ensure this, you should practice for at least three hours after meals. However, the best time to practice posture is in the early morning. At this time, the atmosphere is pure and quiet, the gastrointestinal activity stops, and the brain is not deeply impressed in consciousness. Of course, you can practice yoga posture at any time of the day except after every meal. For beginners, the dietary rules in life can be gradually adjusted, especially for office workers. It is very important to supplement proper food (such as liquid food) under the advice of yoga teacher.
Seven, pay attention to breathing through the nasal cavity during practice, because nasal mucosa and nasal hair will help us filter dust and bacteria in the air and effectively protect the air quality inhaled, unless the yoga teacher has special instructions or requirements. Try to relax and pay attention.
Eight, it is best to prepare a folded blanket or towel when practicing, and avoid using non-cotton ground. Once you feel unwell, you should immediately stop practicing and lie quietly for a few minutes. When lying still, relax, close your eyes, open your feet, rest with your palms up in a big shape, and cooperate with slow natural breathing until you feel normal, or you can start practicing again after being confirmed by a yoga instructor.
Nine, you can drink more water after practice, and then eat at least half an hour later, paying attention to balanced nutrition.
Ten, women's menstrual period depends on their personal situation to decide whether to practice or not: generally speaking, as long as they feel in good physical condition, there are not many restrictions on practicing yoga, as long as they avoid doing handstands or more intense exercise.
People suffering from any chronic diseases, such as intestinal ulcers, tuberculosis and fractures, should consult a yoga teacher or doctor before starting to practice yoga. If you think there is any reason why you shouldn't practice yoga posture, listen to experts. Patients with high blood pressure, epilepsy and heart disease must practice posture under the advice of a yoga teacher, but breathing and meditation can do it. (handstand posture: if there is turbid gas or fermentation in the intestine and the blood is too impure, don't do any handstand posture. This is the most important thing to ensure that toxins do not enter the brain and cause harm. )
12. Diet control: Practitioners have no special diet. Modern oriental yoga suggests that green food should be moderate. Contrary to popular belief, yoga does not say that people must be vegetarians. You should eat something so that you won't feel hungry. Don't eat so much that you feel heavy and lazy. There are two attitudes: live to eat or eat to live?
If you do yoga posture with spiritual purpose, you should avoid eating before practice. Eating will produce acid or gas in your body. When you really devote yourself to yoga class, you will find that the types of food you are interested in and the amount you eat will be significantly improved compared with your previous eating habits.