Note: Before you practice according to the following methods, please make sure that you have fully mastered the methods you have learned.

Never practice within 30 minutes after a meal! Also, don't practice when you are tired!

Yoga practitioners should first understand the most suitable time, place, physical condition, sports clothes and other precautions for engaging in this sport.

Time:

Early in the morning, before breakfast is the best time for yoga exercise. You can also practice in the evening or at other times, but practice on an empty stomach or after complete digestion. Generally speaking, it is three to four hours after meals, and you can practice after drinking liquid food or drinks for half an hour. In fact, the more specific practice time is before sunrise in the morning, when the sun reaches the top of the head at noon, after sunset at night, at 12 o'clock in the morning. Practice different contents at different times, such as practicing posture in the morning, practicing huge at noon, practicing meditation at night and so on. Practitioners should choose the most convenient time for themselves and try to practice at the same time every day. When practicing yoga, they should keep their bodies in a normal and quiet state. If they feel unwell or have symptoms at this time, try not to practice too hard, or they can not practice at all. Practice yoga as much as possible, and of course never exceed your physical ability.

Location:

When practicing yoga, you should choose a quiet, clean and fresh air place, try to leave indoors and choose an open-air natural place; Pay attention to keep indoor air circulation, which is especially important for pranayama practice. Get into the habit of often opening windows for ventilation, and put green plants around you when practicing yoga. The ground needs to be covered with a soft blanket, and the softness can be easily controlled to keep standing and never let your feet slip; Puxi can be used when practicing sitting yoga, which can effectively prevent fatigue.

Quiet:

You must keep quiet when practicing yoga. Avoid talking and mental activities, relax simple music, and concentrate on your body and mind in short.

Rest:

Yoga rest is not an ordinary rest. Every kind of rest is actually a meditation, which should not be underestimated. He can relax, feel the energy gained, exercise his body and mind, and feel my existence. There are two kinds of rest. The first is a short rest, mainly the rest of 10-30 seconds often taken in posture method, which generally accounts for about one-fifth of the practice; The other is a special rest, which sometimes lasts for several hours, such as relaxing the body, and yogis often practice. This method not only achieves the goal of relaxation, but also consciously controls the energy and spirit in the body.

Sportswear:

When practicing yoga, wear as simple as possible, such as shorts, wide pants or traditional training pants in China; Women can wear shorts or stretch pants. The upper body should be loose

Take a bath:

Practitioners don't have to take a bath before practicing in the morning, and the specific bathing time can be decided according to the convenience of practitioners. Take a bath with hot water after practice, after 15 minutes. Taking a bath can increase people's sense of cleanliness and relaxation, which is more effective in some exercises, so many people choose to take a bath before practice.

Practice method:

In order to achieve the success of yoga practice, we must master the correct methods. Yoga is a perfect scientific system, so practitioners are required to practice in an accurate way. If you can't follow the rules, these yoga movements will become tasteless machine movements, which run counter to the real meaning. Although not everyone can make all yoga poses perfectly, they can undoubtedly master the essentials of yoga practice without difficulty. I hope everyone can practice yoga according to their physical limits and do what they can. Every step of yoga practice should be done carefully, not too hastily, and gradually increase the intensity and difficulty during the practice.

Note for women:

Women should not do yoga during the menstrual period and after four months of pregnancy. In this case, many yoga methods should be stopped and exercised selectively. Yoga practice is very effective in treating various gynecological diseases and is also beneficial to improving women's health. For example, menstrual disorder can be cured by yoga practice, and proper yoga practice for pregnant women can improve the physique of the fetus and even help painless delivery.

● Matters needing attention in practicing yoga 15:

1. There are no special regulations on the diet of employees. You can fill half your stomach with food, a quarter with water and a quarter with empty stomach, that is, don't eat too much to avoid feeling 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. Half a year after operation and female physiological period are not suitable for practicing difficult movements;

3. Patients with hypertension and asthma and pregnant women only do simple actions;

4. It is best to be barefoot and wear loosely and comfortably, so that the body can move freely;

5. It is not advisable to practice on hard floor or soft bed. When practicing, you should spread a mat on the floor.

6. If you feel tired or have spasms while maintaining a certain posture, you should immediately accept work and massage;

7. It is advisable to practice 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;

8. When doing exercises, you can open your eyes and close your eyes, focusing on the feelings generated in your body;

9. If possible, eliminate defecation and reduce the burden;

10. Do what you can, don't try to be brave, take your time, don't make a sudden effort, and don't deliberately pursue "standards". When you stretch as far as you can bear, you are doing the right thing. Warm-up is very important. Don't do difficult movements from the beginning, so as not to cause sports injuries. It is best to do some yoga warm-up exercises first, but before starting the exercise, you can walk for 5 minutes or climb the stairs to make your whole body fully active. Step by step to avoid physical shock. Try to relax when practicing, allowing your body to feel a little sore, but don't push too hard or force yourself to do actions;

1 1. Don't laugh or talk while practicing, but concentrate on breathing. Keeping a regular deep breath helps the body relax;

12. It is best to practice every day. Remember to lie down and have a good rest after completing a complete yoga movement.

13. When doing each posture, keep breathing for 5 times to ensure that the length of inhalation and exhalation is equal. When doing this series of movements, do it with one leg first, then change the other leg, bend down and relax, and take a deep breath. If you still want to do it, you can repeat it;

14. To make the balance easier, you can find a point on the floor, about 3-4 feet in front of you. Relax your eyes. As you slowly enter the position, focus on that point, keep a balanced posture and take a deep breath.

15. Exercise 3~4 times a week. Although many movements seem simple, some postures, especially balance movements, are not easy for a beginner, so don't be afraid of these movements and correct your plan in time.

1) If there is no special need, keep breathing through your nose: nose hair can filter out dirty air and harmful bacteria, calm your nerves and make your body healthier.

(2) Don't eat for an hour before and after practicing yoga: it is the best state to keep an empty stomach and three points full.

(3) Don't do yoga for half an hour before and after bathing: too fast blood circulation, too high blood pressure and too soft muscles are easy to hurt your body.

(4) It is more important to master the slow process of posture and the feeling of whole body movement than to complete posture.

(5) Focusing on a certain part of the body is not only easier to learn, but also more effective.

(6) If you have left and right postures, remember to do the same number of times. You can't do this unilaterally.

(7) Don't just do one posture at a time: only doing one posture to treat low back pain will only make it worse.

(eight) when the breathing frequency is unstable, you can relax with the corpse. Reluctantly entering another posture will not only fail to achieve the effect, but will be counterproductive.

(9) The number of breaths while maintaining posture is limited to your own physical strength. Beginners can keep breathing for three to five times, and then slowly increase the number. First, recognize the goal and persevere.

Only persistent practice can achieve the expected effect.

Modern life is stressful and full of chores. They often stop practicing because of accidental pulling. However, the practice time is not long, but I am single-minded. Doing it once a day, even for a short time, is much more effective than doing it once a week.

Second, don't be forced or impatient.

Any posture should be gradual and let nature take its course. Beginners, in particular, must not rush to make rapid progress and rashly reach a certain posture. Once it backfires, it will definitely cause harm.

Third, be firm and confident and don't lose heart.

Yoga practice is to improve health and fitness. Don't compete with others. As long as you feel good, today's progress is victory than yesterday's progress.

At the beginning, the softness of the body is definitely not as good as you think. You should give yourself more time to adapt, and don't lose heart easily. At the same time, you can use the support of foreign objects such as chairs and walls. After a period of practice, you can gradually reach a balance, and then give up the auxiliary tools.

Stop practicing and rest as soon as you feel uncomfortable!

In practice, once you feel uncomfortable, you should immediately stop and lie quietly for a few minutes.

When lying still, relax your whole body as much as possible, close your eyes, separate your feet, shoulder width apart, palms up, and take a deep breath slowly (use "conscious breathing" to lead the air to your abdomen first, then exhale, remember that exhaling is longer than inhaling) until you feel normal. Or after the guidance of a professional teacher, start practicing again.

Five, the practice area should not be too hard or too soft.

Yoga is one of the most unrestricted activities. No matter in the living room, bedroom, balcony or company office, as long as there is a space to lie flat, you can practice freely even when traveling.

However, because yoga involves many soft movements, it will inevitably squeeze limbs and muscles when practicing, so it should be avoided to practice on a hard floor or a soft spring bed, otherwise it will easily cause bruises or injuries due to losing the center of gravity.

Therefore, it is best to do yoga on the carpet at home. If there is no carpet at home, you can spread a blanket or a big towel on the floor to practice.

Sixth, it is not advisable to wear too tight clothes to practice yoga.

Strictly speaking, there is no fixed dress code for yoga practice, as long as it is loose and comfortable clothes suitable for sports, such as casual clothes, sportswear or rhythmic clothes.

In addition, when practicing yoga, you don't have to wear shoes, and avoid wearing tight accessories such as belts, belts, watches, necklaces and earrings.

Seven, after dinner and two days at the beginning of the month, depending on people's physical condition, decide whether to practice or not.

Generally speaking, there is no time limit for yoga practice as long as you feel in good physical and mental condition. However, it is best for women to decide whether to practice after each meal and the first two days of each month.

Eight, patients with hypertension, epilepsy and heart disease should avoid doing "handstand" yoga.

All patients with hypertension, epilepsy and heart disease should remember-don't do handstands, it is no problem to do more Japanese worship and gentle movements.

Answers to some common problems in practice;

1. Is there time and environment for practice?

It is best to practice on an empty stomach in the morning, at noon or three hours after dinner in the evening. You can also choose 3 hours after meals at other times. Try to practice at the same time every day.

There are no strict restrictions on the location, but try to choose a place with ventilation, fresh air and quiet. You can also practice at home with the window open.

It is best to spread a carpet half a centimeter thick on the floor, but it should be neat.

2. Are there any requirements for clothes for practice?

It is best to wear loose and soft sportswear. Pants should be tied on your feet so that you can practice handstand.

3. How long does it take to practice each time? Do I need to practice every day?

It is best to practice 1 hour every day. If not, you can arrange half an hour or even 10 minutes. The key is to practice every day, otherwise the effect will be greatly reduced.

It is much better to practice for half an hour every day than for two hours a week.

Persistence is the key to practicing yoga.

4. How to adjust your breathing during practice?

In the practice of posture and breathing, breathing is usually through the nostrils. Inhale and exhale slowly, and pay attention to continuous improvement. In addition, exhaling is usually a little longer than inhaling.

5. Is it necessary to be a vegetarian when practicing yoga?

Although advanced yoga practitioners must be vegetarian, and we believe that vegetarianism is really beneficial, we respect everyone's eating habits and advocate that everyone be vegetarian as much as possible.

6. My work is very stressful, which often makes me tired and have a headache. Is yoga useful?

One of the main contents of yoga is abdominal deep breathing and stretching, which can make muscles and brain get enough oxygen to relax and alleviate the adverse reactions of the body.

7. I have hypertension. Can I do yoga?

Research shows that yoga practice has a good effect on hypertension. When doing yoga, people's heart starts to slow down, breathing is gentle, and blood pressure drops, so yoga can relieve high blood pressure.

But friends with high blood pressure, please be careful not to practice handstand-related techniques, including shoulder handstand and head handstand. Don't insist on the achievement method for too long.

8. I started practicing yoga. Why do I feel a little sick?

When you do yoga, your body will have some different reactions, such as old injuries and pains. This is because yoga will make your body reflect all the old bad things. As long as you keep practicing, these conditions will gradually disappear and be adjusted, and your physical condition will be improved.

9. Can you lose weight by practicing yoga? Which pose is the best?

The purpose of yoga is to adjust the body and mind to a healthy state, so yoga can lose weight. Yoga posture can burn a lot of fat, at the same time, yoga also advocates healthy attitude towards life and eating habits, reducing the intake of high-fat food. The most important thing is to keep exercising every day and keep a healthy body and mood.

This also shows that yoga's regulation of the body is systematic, so it is best not to care too much about personal posture, but to pay attention to the balance of posture and develop a healthy lifestyle.

10. Can women practice their physiological cycle?

During this period, you can choose to practice or rest, mainly depending on your personal preferences. When you continue to practice, you should pay attention to some postures, such as handstand, abdomen contraction and energy enhancement. It is best not to practice. Because it may bring you discomfort caused by physical problems.

1 1. Can yoga make me grow taller?

If you are an adult-especially after the age of 22, sorry, it is basically impossible. On the contrary, if you are a teenager now, there are many ways to help you adjust your posture and increase your height. In particular, posture and pranayama, while maintaining a healthy diet, are also growth factors.

12. Work pressure, anxiety all day. Can you help me?

Combining posture, meditation and pranayama can effectively reduce or even eliminate your anxiety. By focusing your attention on your body and mind through these techniques, you will be more confident. It can also make you have stronger self-adjustment ability and adjust your mentality to the best state in time.

However, practicing yoga will not have an immediate effect. The key is to keep practicing every day, and it will be effective after one month.

● Matters needing attention in practicing yoga 15:

1. There are no special regulations on the diet of employees. You can fill half your stomach with food, a quarter with water and a quarter with empty stomach, that is, don't eat too much to avoid feeling 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. Half a year after operation and female physiological period are not suitable for practicing difficult movements;

3. Patients with hypertension and asthma and pregnant women only do simple actions;

4. It is best to be barefoot and wear loosely and comfortably, so that the body can move freely;

5. It is not advisable to practice on hard floor or soft bed. When practicing, you should spread a mat on the floor.

6. If you feel tired or have spasms while maintaining a certain posture, you should immediately accept work and massage;

7. It is advisable to practice 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;

8. When doing exercises, you can open your eyes and close your eyes, focusing on the feelings generated in your body;

9. If possible, eliminate defecation and reduce the burden;

10. Do what you can, don't try to be brave, take your time, don't make a sudden effort, and don't deliberately pursue "standards". When you stretch as far as you can bear, you are doing the right thing. Warm-up is very important. Don't do difficult movements from the beginning, so as not to cause sports injuries. It is best to do some yoga warm-up exercises first, but before starting the exercise, you can walk for 5 minutes or climb the stairs to make your whole body fully active. Step by step to avoid physical shock. Try to relax when practicing, allowing your body to feel a little sore, but don't push too hard or force yourself to do actions;

1 1. Don't laugh or talk while practicing, but concentrate on breathing. Keeping a regular deep breath helps the body relax;

12. It is best to practice every day. Remember to lie down and have a good rest after completing a complete yoga movement.

13. When doing each posture, keep breathing for 5 times to ensure that the length of inhalation and exhalation is equal. When doing this series of movements, do it with one leg first, then change the other leg, bend down and relax, and take a deep breath. If you still want to do it, you can repeat it;

14. To make the balance easier, you can find a point on the floor, about 3-4 feet in front of you. Relax your eyes. As you slowly enter the position, focus on that point, keep a balanced posture and take a deep breath.

15. Exercise 3~4 times a week. Although many movements seem simple, some postures, especially balance movements, are not easy for a beginner, so don't be afraid of these movements and correct your plan in time.