Bikram Yoga was created by Bikram Choudhury, an internationally renowned Indian yoga teacher, with the help of doctors, so it is also called Bikram Yoga. Bickram, who came from India, couldn't adapt to the climate in Hawaiian and Japanese places, so his students began to heat up the practice place, and he didn't show a satisfied smile until 40℃. 197 1 year, Bickram brought it to the United States at the invitation of the American Medical Association. Bickram's yoga system consists of 26 postures, which can make the whole body move in 90 minutes. The stimulation of these postures can make the body reach a state of balance. From 65438 to 0973, Bickram began to train teachers and taught his Bikram Yoga all over the world.
26 movements, 40℃-constitute Bikram Yoga.
The sequence of this posture from one action to another is perfect. Twenty-six exercises enable fresh oxygen-enriched blood to be delivered to all organs and muscle tissues, and adjust all parts of the body to achieve the best physiological state. Normal weight, muscle shaping, happiness was born immediately.
If you heat it properly in the yoga studio and choose the right humidity, practitioners will sweat. Even if there is no heating in the room, the heat generated during yoga practice will make you sweat. When Bickram invented this heating therapy, he tried different temperatures and humidities, and finally chose the current standard.
Difference between Bikram Yoga and Normal Temperature Yoga
The venue is different.
The training ground of high-temperature yoga should reach a certain temperature, usually at 38? About 40℃.
Different purposes
The purpose of high-temperature yoga training is to stimulate the internal tissues and lymph glands of the whole body at high temperature, rebalance the natural chemistry and hormone standards of the body, and thus regulate the internal and external functions of the body.
Action arrangement
The action arrangement of high temperature yoga is basically fixed, which is different from ordinary yoga. The 26 movements of high-temperature yoga also have a fixed routine, and each movement should be carried out in order.
People who need attention
People who are particularly weak or have low or high blood pressure should pay attention to the time of practicing high-temperature yoga and rest halfway.
You need to breathe more to cooperate.
High-temperature yoga pays more attention to practicing with breathing, and accelerates metabolism by "smelling and spitting". Because nose hair can filter dirty air and harmful bacteria, nose breathing can also make people more calm.
Beginners should communicate with teachers.
Beginners must tell the coach their physical condition in advance before practicing, so that the coach can adjust it in time according to the students' own situation.
Will sweat a lot.
In the process of practicing high-temperature yoga, you will sweat a lot, and you should replenish water in moderation, but not too much; Drink water properly one hour before practice, and replenish plenty of water after class.
Attention of practitioners
If you are allergic to heat, be careful.
People who are allergic to heat will feel uncomfortable practicing yoga in a high temperature environment. It is best to follow the doctor's advice for the first exercise.
Only compare with yourself.
Everyone's physique and situation are different, don't be with? Compare with others, only with yourself. For example, if you can bend to a certain extent last time and bend better than last time, it is worth cheering for yourself, because you are getting closer and closer to a healthy state.
Don't pursue perfection excessively.
Yoga can improve people's energy, endurance and flexibility, and remind beginners not to pursue perfection when practicing, because it is easy to cause strain. In fact, students can achieve the effect of exercise as long as they reach the maximum they can bear.
Stick to it.
Any sport, only long-term persistence, the effect will be long-term and significant.
Project preparation
Choose light-colored, well-fitting sportswear, such as shorts, swimsuits, sports bras, etc. Avoid wearing sweaters, trousers and sweaty clothes to avoid tight air; A pot 1000ml of water; At the same time, keep a happy mood and a positive attitude.
Physical preparation
Start drinking fresh boiled water in the morning to ensure that your body has enough water; Keep an empty stomach in class, preferably after 2 o'clock? 3 hours of class; After class, we will eat in about half an hour.
Memo after class
Let your body cool down slowly and drink plenty of boiled water.
26-type motion decomposition
1, take a deep breath-relax the spirit, eliminate toxins, and enhance the functions of nervous respiration and circulatory system.
2, "half moon"-slow down lumbar spondylosis, constipation, abdominal fat accumulation, bronchitis, scoliosis and deformity, spinal joint stiffness.
3, "awkward posture"-help open the knee joint and slow down the rheumatism and sciatica of the knee joint. Strengthen the strength of quadriceps and shoulder muscles, and the flexibility of feet and ankles.
4. "Eagle"-strengthen the strength of lower limbs, increase the range of motion of hip joint and the flexibility of 12 joint. By exerting pressure and relaxation on joints, more fresh blood can be circulated, and the central nervous system and sexual function can be enhanced.
5. Stand with your head touching your knees-strengthen blood circulation and flexibility, improve digestive system function and concentration. Prevent sciatica and diabetes, and enhance the control of back muscles and nerves.
6, standing "bow" style-increase cardiopulmonary blood circulation, increase its elasticity by squeezing the spine, slow down low back pain, and promote the movement of lungs and diaphragm.
7, "balance bar"-promote systemic blood circulation, clean arterial blood vessels, enhance muscle strength of lower limbs and pancreas, spleen, nervous system and renal function.
8, the front bow of the leg-increase the blood flow of the brain and adrenal gland, improve intestinal function, avoid constipation, and eliminate abdominal fat.
9, "triangle"-improve the cardiovascular system and renal function, help digestion and absorption, improve immune system function, control the balance of chemicals in the body. Relieve constipation, low back pain, spondylitis and irregular menstruation.
10, stand with your legs apart and your head touching your knees-it helps endocrine and digestion and improves the function of reproductive system. Slow down diabetes and thyroid diseases, improve blood sugar balance and function of pancreas and kidney, strengthen muscles of abdomen, thighs, shoulders and arms, and reduce abdominal fat accumulation.
1 1, "Tree" —— Strengthening the range of motion of hip and knee joint, reducing abdominal pressure, and helping to prevent lumbar diseases and inflammation.
12, standing on the toes-help to improve the balance between brain and body, strengthen abdominal muscles, and relieve rheumatism, knee pain and gout.
13, Paralyzed Bodies-Relax.
14, tuck your knees and bend your legs-it has a massage effect on the large intestine and thighs, which helps to slow down constipation, flatulence and hyperacidity.
15, sit-ups
16, cobra-the extension of the spine in the chest and neck.
17, cicada-the extension of coccyx and lumbar vertebrae.
18, full cicada type
19, "bow" posture-This series of movements (16- 19) can increase the range of motion of the spine, and each posture acts on a part of the spine, which can relieve low back pain, sciatica and spondylitis.
20, "king kong sit style"-strengthen the strength and flexibility of the lower spine, knees and ankles. Helps to relieve sciatica, gout, rheumatoid arthritis and leg varicose veins and prevent hernia.
2 1, "semi-turtle style"-fully relax the body and relieve indigestion, constipation, flatulence and diabetes. By pulling the lower part of the lungs, asthma patients can benefit.
22, "camel"-strengthen the muscles of the back and shoulders, and stimulate the nervous system by fully pressing the spine. Strengthening the flexibility of neck and waist, relieving low back pain and helping to correct hunchback.
23. "Rabbit"-the antonym of "camel" can stretch the spine in another direction. It is helpful to maintain the strength of back muscles and the range of motion of spine, increase cerebral blood flow and relieve psychological pressure. It is helpful for diabetes, common cold, rhinitis, chronic tonsillitis, sore throat and thyroid diseases.
24, sitting forward-increase the blood flow of internal organs, enhance the immune system function, stimulate the thymus. Helps to balance blood sugar, relieve diabetes and enhance renal function.
25. Spine Rotation-This is the only posture that rotates all the spines at the same time. It can enhance the flexibility of spine and hip joint by increasing blood circulation, prevent spinal diseases and sciatica, and strengthen the function of digestion and absorption system.
26, "King Kong Kneeling Breathing Method"-help the body to discharge harmful substances and relieve respiratory diseases, high blood pressure and heart disease. Strengthen abdominal muscles and increase blood circulation of abdominal organs.
It is foolish to say that you are getting old.
Bickram said that there is no such thing as "getting old". Keep exercising for at least two months every day, and your body will change, and then you will feel silly to say that you are old.
Bikram yoga is not only a good medicine, but also has a good preventive effect. Regular Bikram yoga training will help solve back and neck problems, including torticollis, shoulder tension and headache.
Editor: Everything is ling.