Yoga postures are loved and sought after by many people. Yoga is practiced every day to achieve health care. So what are the postures of yoga and what are the precautions? Let's have a look!

Yoga pose picture 1 Yoga pose suitable for summer practice: just say no prosthetic pose. Here are four simple poses that are most suitable for summer exercises, to help you dispel cold and summer heat, promote blood circulation and remove blood stasis, regulate qi and blood internally, shape up externally, and lose weight and fat.

1, standing with knees bent forward:

First of all, stand upright on the mat, separate your feet with a hip breadth, inhale, let your body stretch vertically upward, exhale, slightly bend your knees, bend your body downward with your hips as the folding point, and try to touch your knees with your chest;

At the same time, hands naturally slide down and put them on both sides of your feet. Keep your head, neck and back relaxed and fall naturally. After holding the action 15 seconds, get up slowly and return to the original standing posture.

2. Fusion type:

First of all, your body is in a kneeling position, with your feet and instep touching the ground, your legs and calves pressing on the ground, and your thighs are vertical to the ground, so that your hips and knees are on the same vertical line. Take the hip as the folding point, bend the upper body downward, and stretch your arms forward at the same time. Put your hands on both sides of your head as much as possible, keep your shoulders straight and relaxed, and don't shrug your shoulders. Your head and neck naturally hang down and your forehead gently touches the ground.

Try to keep your chest close to the surface of the cushion. With each exhalation, bend down as much as possible. When you find the lowest degree of sinking, keep your body still for 20 seconds, inhale and return to the original position.

3. Baby style:

First, bend your knees, put your legs together, touch your heels, and prepare your body for kneeling. Keep the upper waist and back stretched vertically upward, sit your hips on your heels, then exhale with your hips as the inflection point, and keep your body straight down until your forehead gently touches the ground.

Pay attention to keep your shoulders straight and relaxed during bending. Put your arms at your sides and stretch them in the direction of your heels. Palm up, hands on the ground. Maintain a uniform breathing rhythm throughout the process. After relaxing, keep this posture for 20 seconds, and then return to the original posture.

4. Sphinx:

First of all, the body is prone on the mat surface, with the feet facing up and feet behind the ground. The abdomen at the thighs of the legs is pressed against the ground, the elbows are bent, the forearms are placed on the ground, and the palms are pressed against the ground.

Exhale, open your chest, lift and stretch, keep breathing smoothly, tighten your shoulders, relax your head and neck clavicle, keep your hands and arms perpendicular to the ground, look straight ahead, wait for your body to stabilize for 25 seconds, and then return to your original action.

Matters needing attention in summer yoga:

Finally, I need to remind you that before practicing yoga in summer, you can add appropriate amount of warm salt water to prevent excessive sweating from causing electrolyte disorder. Don't wear makeup or sharp ornaments. The practice environment should be kept in a ventilated and bright place, and the temperature of the air conditioner should not be too low. It is advisable to practice for 30 minutes each time, and then take a shower or eat 30 minutes after each time. Never blow or drink cold water directly into the air conditioner to avoid physical discomfort.

Yoga posture figure 2 1, it is best to have an empty stomach before practice.

Keep fasting for 3-4 hours, at least 1-2 hours, and the stomach burden should not be too heavy. Yoga posture is centered on the human spine, stretching and squeezing from front to back. Excessive stomach burden will make practitioners feel nausea, headache, chest tightness and even vomiting in severe cases.

2. Don't eat a lot after exercise 1 hour.

After practice, our stomach is in a state of relaxation and rest, and eating immediately will lead to overload of the stomach. In addition, after the exercise, the blood of the body is distributed in the bones and muscles of the whole body. Eating food immediately will make a lot of blood flow to the stomach and greatly reduce the blood flow of the heart. Causing a heavier burden on the heart.

3. Yoga should not be done within 30 minutes after bathing or sauna.

Bathing accelerates blood circulation, and yoga practice also promotes full blood circulation, which will inevitably accelerate the heart rate and increase the burden on the heart. Yoga practitioners in India usually take a cold bath before practice in order to clean their bodies. The speed of blood circulation in the body slows down, so it will not increase the burden on the heart. & gt& gt& gt Primary Yoga One-Day Practice Plan

4. Don't take a bath immediately after practice.

Sebum and sweat can form a sebum film, which has a good nourishing effect on the skin (this is also one of the reasons why yoga has a beauty and skin care effect). Taking a bath at once will destroy this beneficial substance. Therefore, it is recommended not to take a shower immediately.

But for high-temperature yoga, strength yoga or body yoga training, the situation is different. These kinds of yoga will make practitioners sweat a lot, and the toxins discharged by sweat need to be discharged through bathing, and sweat stains make people feel uncomfortable. Even so, remember that you can't take a bath until your breathing and heartbeat return to normal after practice.

5. It is not advisable to wear tight clothes when practicing.

Yoga practice is different from general aerobics and physical training. When practicing, you should choose loose, sweat-absorbing and breathable clothes to facilitate physical activities. Because yoga is a kind of exercise to relax our body and mind, too tight clothes are not conducive to relaxation. The clothes you can choose are pure cotton and linen.

You can choose close-fitting clothes for tops. In order to complete some somersaults and handstands. It is best to have loose pants and a waist for the lower body.

6. The practice field should not be too hard or too soft.

It's best to use a professional yoga mat, or spread a blanket or a big towel on the floor, so it doesn't hurt to kneel. It is not safe to practice yoga with aerobic mats in the gym. Too thick will lead to the failure to get proper support when completing some actions, and in severe cases, it will hurt the bones.

On the contrary, if the cushion is too hard and not protected, it will lead to inflammation of the stressed parts, and in severe cases, it will damage the normal functions of joints and bones.

7, posture practice should be slow, with correct breathing, can achieve better results.

Breathing is usually done through the nostrils unless there is a special posture. Breathing generally adopts natural breathing, and some movements will use abdominal breathing to relieve the pressure on the chest. Most of the primary posture exercises are stretching exercises without holding your breath. Take a deep breath and breathe slowly, and the breath should be carried out in coordination with the movements, especially when keeping the movements.

8, posture exercises should be based on their own maximum, and do not have to be the same as the teacher.

Exercise should be gradual, don't rush for success, and it is safest and most effective to reach your limit.

9. Avoid wearing accessories (such as belts, watches, necklaces and earrings).

These ornaments not only affect the movement, but also easily hurt the body when practicing.

10, practice 3-4 times a week, at least 2 times.

According to the strict practice requirements of yoga, keep practicing every day. If you don't practice for a long time, you can practice in several time periods. It is important to form the habit of practice. To achieve results, at least twice a week.

In fact, we don't have to take classes in a yoga studio or fitness center to practice yoga. We spend more than 15 minutes at home and in the office every day practicing yoga postures or pranayama, which can also make monks get satisfactory results.

1 1. If you feel uncomfortable or uncomfortable during the practice, you should stop practicing immediately.

When practicing, you should concentrate on it, so as to achieve better results. And concentration can make you feel that when you feel uncomfortable, stop immediately so as not to hurt yourself.

12, exercise should be carried out barefoot.

This can make the feet relax, better adhesion, direct feel and more stable posture. In addition, it can also play the role of rubbing feet.

13, defecation before exercise.

It is best to empty your body before practice, so that you can clean your body and concentrate on completing yoga practice. Finally, don't forget to communicate with the teacher before and after practice and solve your problems in time.

Yoga posture Figure 3 Precautions before practice

1. All yoga postures are just reference movements, depending on your personal situation. As long as you do your best, do your best. It doesn't have to be exactly the same as the picture, so as not to hurt yourself.

2. Friends who practice by themselves must know the precautions of each asana practice, which is the "warning" marked in many video materials.

3, yoga should be practiced on an empty stomach, about three hours after meals. If you are full, a lot of blood will be sent to the digestive system. When practicing yoga, blood will concentrate on muscles and organs, which will undoubtedly affect digestion and absorption.

4. Wear sweat-absorbent, breathable and elastic professional yoga clothes, and don't wear any accessories, watches, glasses, etc. Practice barefoot.

Old people, pregnant women, people with bone injuries and special diseases should practice with the consent of doctors. If a female friend encounters menstrual period, she can do appropriate exercise according to her physical strength, but avoid handstand.

6, do a good job of warm-up to prevent muscle strain.

7. Ensure that the practice environment is quiet and ventilated.

Knowing these precautions before practicing yoga, we can officially start practicing today's asana.

1. Starting from the sitting position, your legs are stretched forward and your arms are naturally placed at your sides.

2. Take out the yoga wheel prepared in advance, lift your feet, put your calves and feet on the yoga wheel, put your feet together, and keep your instep straight.

3. Inhale, press your body down, and press your chest and face against your legs.

4. Tighten the lower abdomen. Grasp the yoga wheel with both hands and feel the stretching of your legs.

1, starting from the standing position, your feet are slightly wider than your shoulders, and your arms are naturally placed at your sides.

2. Inhale and press down until the upper body is vertical to the ground and the top of the head touches the ground.

3. Bend your arms forward, elbow forward, hold your hands on the ground, and point your fingers at yourself.

4. Always keep your legs straight and your body squeezes yourself to tighten your lower abdomen.

1, from the standing position, put your feet together and put your arms at your sides naturally.

2. Raise your arm to shoulder height, bend your arm and wrap it up and down.

3. Move the center of gravity to the right foot, inhale and lift the left foot until the left leg and the right leg are in a straight line. Legs straight. Keep your left toe straight.

4. At the same time, keep your body down and keep your balance until your fingertips touch the ground. Look at your hands. Then practice on the other side.

1, lie on your back on the floor with your legs bent upward and your feet on the ground. Raise your arms back and put your hands on your sides.

2. Inhale and support your body with your hands and feet. Then use your head on the ground as a support.

3. Bend your arms so that the elbows, forearms and hands are close to the ground, and the distance between elbows is shoulder width. Hold your hands behind your body.

4. Move the center of gravity to the top of your head, elbows, forearms and hands, inhale and lift your legs hard until your body is perpendicular to the ground.

5, thighs and calves are close together, and the instep is straight.

1, starting from the standing position, put your legs together and put your arms at your sides naturally.

2. Take a big step forward with your right leg, inhale and press down until it opens at the same angle as your right leg.

3, the top of the head and elbows, forearms, hands touching the ground, palms facing each other.

4. Straighten your legs, land your left foot, lift the forefoot of your right foot, and land your feet.

5. Straighten the spine and tighten the lower abdomen. Feel your legs stretching. Then practice on the other side.

So, what should we pay attention to after practicing yoga?

first

Be sure not to take a bath immediately after practice, because you are sweating a lot. Because when practicing yoga, the pores are open, so the body is very keen at this time, and cold and hot will hurt the body and cause diseases. It is recommended to take another bath in 30-60 minutes.

second

There are no strict rules about the time to practice yoga. If you are free of time, you can practice for 40min minutes to 1 hour; If time is limited, it is ok to practice for about ten minutes. It is important to stick to it every day and turn yoga into a habit.

third

Don't eat immediately after practice. It is best to eat 1 hour after 30 minutes. Because in yoga practice, the digestive organs have been fully massaged, and it takes some time to rest and adjust after practice, so as to protect and enhance the organ function to the maximum extent.

Knowing these precautions before and after practicing yoga, you can be fully prepared, completely immersed in yoga and enjoy the health and happiness brought by yoga.