How to practice spiritual yoga and choose the yoga that suits you? Many beginners will have a headache for choosing a suitable yoga practice time, and regard it as the resistance to keep practicing. In fact, the following is how to practice spiritual yoga and choose the yoga that suits you.

How to practice spiritual yoga? Choose the yoga that suits you. 1 If you are a nine-to-five office worker and sometimes have to work overtime, your free time from Monday to Friday is pitiful. You may find it impossible to keep practicing yoga.

In fact, if we can make full and reasonable use of the scattered time, we can completely turn the impossible into reality. Time allocation: get up early in the morning and practice yoga breathing and meditation before going to bed at night 10~ 15 minutes; Before lunch and during the afternoon tea break, use yoga posture to move the head, neck and shoulders, and use tables and chairs to do some in-situ twisting and stretching.

In addition, give up the habit of staying in bed on weekends, and early morning yoga practice can give your weekend life a vibrant start; Regular weekend yoga classes will make your life healthy and full, and these beautiful feelings will strengthen your determination and confidence to keep practicing.

Practice time should not be shaken.

You are a freelancer who arranges your own working hours, so irregular working hours may be the biggest obstacle for you to stick to yoga practice. In this case, you need to set yourself a firm practice time, preferably before 8 am. Generally, it is unlikely to accept a new job at this time, so you can concentrate on practicing and not be disturbed.

This kind of regular practice can help you get rid of disorderly life and form a good habit of working and sleeping on time. In this way, physical and mental health is improved, and it is a matter of course to keep practicing. Of course, in addition to regular morning exercises, you can also take yoga classes 2-3 times a week according to your own time to improve your self-practice. Housewives alternate self-exercise and yoga classes from 6:5438+00 am to 3:00 pm.

Your life is completely focused on children, husband and housework. Family and endless housework inadvertently become obstacles for you to practice yoga. Preparing breakfast early in the morning and sending your children to school and work make it impossible for you to allocate your time and energy to yoga practice. You may want to remember to pick up the children from school or buy them home around 4 pm.

Time allocation

For you, the alternation of self-practice and yoga class between 10 am and 3pm can inject a sense of freshness and fulfillment into your unchanging home life, so that you can get more balance in life and psychology. These experiences will also be your motivation to keep practicing yoga.

For advanced practitioners, it is extremely necessary to choose early morning as a fixed practice time every day. At the beginning of the day, our spirit is awake and undisturbed. At this time, you are most likely to deeply understand the connection and coordination of body, mind and spirit, and the charm of yoga as a "physical and mental art" As you accumulate day by day, you will soon realize your progress.

I suggest: If you want to make faster progress, you need to attend yoga classes at an appropriate level 2-3 times a week. First determine what you want to improve most, and then choose the appropriate practice time according to the changing law of your physical and mental condition in one day. For example, if you want to strengthen your arm strength or improve your balance, then morning exercise can get the best effect; If you want to open your hip joint or improve your flexibility, it is more effective to choose a yoga class after night, because after a day's activities, your flexibility is much better at night than in the morning. Breathing and meditation can be practiced at any time, but getting up in the morning and practicing before going to bed at night will bring you a refreshing start and a relaxed and comfortable sleep.

How to practice spiritual yoga? Choose the right yoga 2 1. How to choose the right yoga?

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. 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, step by step, to avoid being scared.

3. Try to relax when practicing and allow your body to feel a little sore, but don't push yourself too hard or force yourself.

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

5, it is best to practice every day, after completing a complete yoga movement, remember to lie down and rest.

6. 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.

2. Choose the right yoga

After thousands of years of development and evolution, yoga has spawned many different factions. Different factions practice postures and theories based on these postures are different.

At present, there are many kinds of yoga classes in China, so it is appropriate to choose a coach according to your own needs. Want to lose weight, treat diseases, exercise limb flexibility or reduce stress and make some friends through yoga? Or do you just want to seek inner peace?

Different yoga teaching focuses are different. I suggest you think clearly about the purpose of practicing yoga first, and then try the class yourself to experience the teacher's teaching methods and classroom environment. After practicing a few times, your body will know which yoga classroom is right for you.

3. What is the best way to practice yoga?

The first type, shoulder rotation

Fingertips on the shoulders, elbows from front to back around the ring, with breathing. Do it up when inhaling and down 9 times when exhaling until the shoulders and neck are slightly hot.

Turning the shoulder can relax the shoulder joint, and it is also a very good exercise to adjust the cervical spine. If you want to treat cervical vertebrae, you must first improve your shoulders and back, so clearing your shoulders is also clearing your neck to prevent colds.

The second style, the mountain style with arms extended upward.

Stand up straight, cross your hands and push your palms up directly. You can bend your body to the left and right as you breathe. Inhale upwards, exhale to the left, inhale upwards, exhale to the right, and do it five times. Pay attention to keep the ribs slightly retracted and the abdomen tightened, so as not to collapse.

The mountain style with the arms extended upward can further stretch the shoulders and back, stretch the muscles in these parts, prevent the shoulders and back from being stiff, and dredge the qi and blood.

Third, the double angle with arms crossed at the back.

Legs are width apart from pelvis, hands are clenched behind your back, palms are inward, and the front sides of shoulders and chest are opened. Inhale, lift your chest upwards, exhale, fold forward from your hip joint, raise your arms as high as possible, but lift your shoulders away from your ears, naturally hang your head and look at your knees. Keep breathing for five times, then inhale and slowly lift your upper body, exhale and relax your hands, and breathe naturally.

The double-angle pose with arms crossed behind is also a very good pose to improve the problems of upper back and shoulder and neck, which has a very good effect on improving hunchback and holding chest. At first, the arm may not be straight, mainly due to the internal buckle of the shoulder joint and excessive chest hugging. Regular practice can restore a straight posture.

The fourth style, warrior style

Legs apart by the length of one leg, toes forward. Turn your right foot 90 degrees outward, your left foot forward, and the center of your right heel and left foot are in a straight line. Inhale and stretch your arms to your sides. Exhale and bend your right leg 90 degrees. Keep your knees directly above your ankles. Don't buckle. Keep your center of gravity between your legs, take five breaths, and switch to the other side.

Warrior-style exercises can strengthen lower limb strength, tighten thigh muscles and keep fit. Winter exercise can increase blood circulation of lower limbs and eliminate cold legs and feet.

Fifth, triangle extension type.

Legs apart by the length of one leg, toes forward. Turn your right foot 90 degrees outward, your left foot forward, and the center of your right heel and left foot are in a straight line. Open the suction arm and extend it to both sides. When exhaling, the body stretches to the right. Place your right hand on the right calf tibia and extend your left hand directly upward. Keep your body and legs in the same plane, and you can turn your head and look at your fingers up. Hold five breaths, inhale and return, and change direction.

Triangle can flex hip joint, eliminate fat outside hip, stretch lower limb muscles, stretch spine and exercise neck, which is also very beneficial to facial skin.

Sixth Form, Balanced Form-Tree Form

Stand with your feet together in the mountain, raise your right foot and step on the root of your left thigh, open your knees outward, put your hands across your chest, inhale and stretch your arms upward, and breathe with your arms close to your ears for five times, then put down your hands and switch directions.

Trees can strengthen lower limbs, thin thighs, open stiff hips and cultivate concentration.

Seventh style, down dog style

The downward dog pose is similar to the semi-inverted pose. If you can't do handstand exercises, you can use the dog pose instead. Kneel down and support your hands forward. Press the palms down separately, keep the index finger facing straight ahead, and completely compact the ground on the inside of the palms. Inhale and lift your knees, push your shoulders back until your arms and torso are in line, your legs are straight, your heels are pressed down, and your hips are raised as much as possible. If the shoulders are stiff, or the back of the thigh is too tense, resulting in a lot of back arching, you can first raise your heels, bend your knees, and fully lengthen your spine, then try to straighten your knees slowly and press your heels. Hold your breath for five times, bend your knees to the ground when exhaling, sit your hips back on your heels, and lean forward to rest in a baby's position.

There are many benefits of the downward dog style, such as stretching shoulders and thighs, strengthening the muscles of arms and lower limbs, and tightening the core. Most of the benefits brought by the downward dog style are there. It's very good full-body exercise. If you don't have time to practice yoga, you might as well practice dog pose and keep breathing several times, which is also good exercise for your body.

Eighth style, locust style

Lie on the ground, put your hands and fingers crossed on the back of your body, inhale and pull your hands back, exhale and lift your legs, keeping your arms as high as possible and your legs straight. Hold your breath five times, exhale, and fall down to relax.

Locust posture is a very good exercise to strengthen the back strength. Students with low back pain can practice this posture more, which can strengthen the strength of the lower back, restore the upright posture and improve lumbar diseases.