How do women warm up when practicing yoga in summer? Nowadays, more and more people like sports, such as yoga, rock climbing and jogging, which are very popular with everyone. Because exercise can not only keep fit, but also cultivate sentiment and lose weight. Today, I will talk to you about how women practice yoga to warm up in summer. Let's have a look.

How do women warm up when practicing yoga in summer? 1 1. High-temperature yoga, also called Bikram Yoga, is to do yoga at a high temperature of 38℃-40℃. Because the indoor and outdoor temperature difference of high-temperature yoga in autumn and winter is great, it is suggested that you enter the high-temperature environment as soon as possible 5 minutes in advance, so that your cold body can have time to adapt to the indoor temperature and humidity.

2. Autumn itself is very dry, and it will become drier when it is hot, so it is very important to practice indoor humidity ratio in Bikram yoga. But the humidity should not be too high or too low, otherwise the body will feel uncomfortable. The optimum humidity should be controlled between 50-60%.

3. Although the temperature and humidity in the high-temperature yoga classroom can help the human body quickly eliminate tension and get into the state without warm-up preparation, it is recommended that you do the first group of breathing exercises and the next three groups of warm-up exercises seriously. It is especially emphasized that these groups of warm-up exercises should be comfortable, mainly to prepare for the follow-up actions and reduce the chance of injury.

Generally speaking, it's best not to eat any food before practicing any yoga for two hours, but you can replenish yourself with some water before the first 20 minutes. In addition, it is best not to eat within one hour after the practice, and at the same time, pay attention to reasonable arrangement of time, leaving yourself time to rest and replenish water.

When doing yoga, you can warm up and do some gymnastics, but it should be simple and not too tired, which will lead to insufficient strength and moderate time for yoga. People who are just preparing for exercise are a little impatient. This can't be urgent. Only by eating slowly can you lose weight. When practicing yoga, you should also check it. Every movement should be in place and you can't hide it. This kind of yoga practice has no effect.

How do women warm up when practicing yoga in summer? Do they need to warm up before practicing yoga?

Warm up before practicing yoga.

Warm-up can make practitioners focus on breathing, and increase the inhaled oxygen through deep breathing, enhance physical strength, and prepare for the later yoga poses. Warm-up preparation can improve the blood circulation at the end of the body, make it easier for the body to pose and prevent the body from being hurt.

How long does it take to warm up before yoga?

Before practicing yoga, the warm-up time should be controlled at 5 ~ 10 minutes. If you feel that your body is fully open and stretched freely during the practice, you don't have to stick to the time limit, you can stop warming up and start practicing. Warm-up before practicing yoga needs attention, and all parts of the body should be warmed up.

Warm-up exercise of head and neck

Practitioners sit in a semi-lotus posture, put their hands on their sides, bow their heads, keep their chin as close to their chest as possible, and stretch their necks back. Slowly tilt your head to the right to stretch your left neck, then slowly rotate your head clockwise to stretch your neck muscles, and always keep breathing slowly. Slowly turn your head from the right to the back, chin up, and stretch the muscles in the front of your neck. Be careful not to rotate the neck too much, not too violently, and keep the neck rotating at a constant speed to avoid neck injury.

People who work and study at their desks for a long time are particularly prone to cervical pain. Exercising neck warm-up can alleviate and prevent cervical spondylosis. Moreover, some poses in yoga are easy to cause compression on the cervical spine, and warming up in advance can avoid neck injuries.

Shoulder warm-up exercise

Practitioners stand up straight, put their fingertips lightly on their shoulders, palms down, arms parallel to the ground, and eyes straight ahead. Fingertips don't move, elbows drive shoulders to rotate clockwise. When rotating, try to wrap the elbow tip around the largest circle and open the shoulder as much as possible. Turn clockwise for 3 times, then turn counterclockwise for 3 times, and then return to the standing position to rest. Note that this action is around the shoulder, so keep your head and body still during the practice.

Practicing this movement can relieve the pain and fatigue of the shoulders, relax the shoulders in an all-round way, and let the shoulders move separately, which is conducive to the development of yoga poses.

Yoga is stretching muscles through various postures. We know that we should warm up before normal stretching exercise, so do we need to warm up before practicing yoga? How to warm up before practicing yoga?

Arm warm-up exercise

Practitioners sit in a semi-lotus posture, with their right arms straight forward, the back of their hands facing outward, their left hands under the palm of their right hands, and their wrists supporting their right hands. Stretch your right arm to the left with your left hand so that it is parallel, and your left elbow points vertically to the ground. Hold this position for 30 seconds, and then repeat in the opposite direction. Relax your arm, bend your left arm to your back, stick your left hand behind your back, point your left elbow to the sky, hold your left elbow with your right hand, stretch it to the right, then change direction and repeat. Relax your arms on your chest, lock your hands with your fingers, palm up, raise your head and stretch your arms as far as possible; Five actions are a group, and this group of actions is repeated at least three times each time.

This action can fully stretch the arm joints and prevent the formation of mouse hands and keyboard hands caused by work; Moreover, it can make the arm stretching action in yoga pose more in place and avoid arm injury.

Waist warm-up exercise

The practitioner stands on the yoga mat, with his legs naturally separated, his hands on his waist and his upper body pulled upward as far as possible. Take the waist as this point, the upper body is straight and pressed down, the back is parallel to the ground, and the waist is the axis. The upper body starts from the right side and circles clockwise, with eyes always facing forward. After turning clockwise and counterclockwise for three times, return to the central position to rest.

Practicing this movement can enhance the flexibility of the waist, relieve the pain of the waist and avoid the injury caused by waist stretching.

Warm-up exercises for legs and feet

Practitioners sit up straight on the yoga mat, with their feet facing each other, draw their feet closer to the perineum, breathe evenly, and press their knees down until they feel that the muscles inside the thighs are stretched; Straighten your feet together, inhale, hook your toes up, bend your ankles as much as possible, exhale, press your toes down and straighten your instep. With the two heels as the axis, the toes start to rotate clockwise, and after six turns, the toes rotate counterclockwise for another six turns; Feet slightly apart, left toe clockwise, right toe counterclockwise at the same time. After six turns, the left toe turns counterclockwise and the right toe turns clockwise for six turns at the same time.