1. consult a doctor: preventive measures cannot replace the doctor's advice. If you are pregnant, injured, ill (hypertension, etc. ), have old injuries or other health problems (such as neck and back problems), please consult your doctor before doing posture or breathing exercises to determine whether you can practice, and then decide how to practice safely. Note: Not everyone is suitable for all postures.
2. Feel the body's reaction: In order to get the maximum benefit from practice and reduce the chance of injury, you should always feel the body's reaction carefully. When practicing, you should do what you can, not force it, nor overdo it. This is the most important principle in posture practice.
3. Don't use brute force: Don't force your body to reach a certain position, and never let others (including yoga posture masters) forcibly push your body.
4. Never compare: Practice yoga postures for performance, showing off or comparing easily makes people stretch and twist excessively, thus increasing the chance of injury.
5. Be responsible for yourself: You are responsible for your health, so don't make any posture that makes you feel uncomfortable, but gently stretch to your limit.
6. If necessary, you should immediately restore your posture: If you feel pain or sharp tingling, feel weak or trembling when practicing your posture, you must immediately stop this posture and rest; If you feel numbness in your hands and feet, you should immediately take back your posture and consult a doctor.
7. Physiological period: In order to conform to the blood flow, avoid those postures that make the pelvis higher than the heart, squeeze or strongly stretch to the abdomen, and make you feel uncomfortable.
8. Patients with heart and blood circulation problems: For patients with these problems, please consult your doctor if you can practice the yoga postures and breathing skills in this book. Please follow the doctor's advice if the above precautions conflict with the doctor's advice. At the same time, please follow the following precautions (even if you are in normal health after taking the medicine): Don't do any posture with your head down (your head is lower than your heart); Don't make any violent gestures that will make your heart beat faster; Don't hold your breath. 1. It is best to practice barefoot on the ground that will not slip or on the yoga mat. Sitting, lying and kneeling can be done on carpets or folding carpets.
2. Dress relaxed and comfortable, so that the body can move freely and freely.
Don't practice yoga postures for a short time after meals.
Unless otherwise specified, people usually breathe through their noses. There is no need to hold your breath when doing posture, especially for patients with hypertension.
5. Pay attention to replenish water. If you practice yoga posture when the weather is hot and the room temperature is high, you can drink a large cup of boiling water containing about 10 ~ 30 minutes after class about one hour before class (people with limited salt intake or any kidney problems need to consult a doctor before adding salt). Supplementing proper water can make the body flexible and prevent muscle spasms and injuries.
6. Reasonable arrangement of daily exercises and perseverance can get the greatest benefit from practicing yoga. If you force yourself to make difficult movements that are inconsistent with your physical fitness because of lack of patience, you will get hurt. 1 Can't men practice yoga postures?
Now it is generally believed that "yoga posture is only suitable for women to practice", which is quite regrettable.
In fact, in the past, yoga posture practitioners were mostly men. However, many men stop because of their misunderstanding of yoga and miss the benefits they could have gained from posture practice.
Some people mistakenly believe that yoga poses have movements specially designed for men and women of different sexes. I don't know which ones are suitable for men to practice, and I don't practice at all for fear of making mistakes.
In fact, this kind of worry is unnecessary, because the idea of gender division in posture practice has no factual and theoretical basis. Both men and women can benefit from all yoga postures. According to the different physiological characteristics of men and women, the ways of benefiting will be different. For example, cat stretching helps to regulate women's menstrual cycle disorder and is also good for men's reproductive system.
Can't people with stiff bodies practice yoga postures?
Everyone can practice yoga posture and get great benefits from it, even those with poor flexibility.
Now people have a big misunderstanding about practicing yoga posture. Many people believe that only those who are flexible and can twist their bodies to the extreme can practice yoga posture and benefit from it.
In fact, one of the biggest benefits of yoga is that people with poor flexibility can practice as long as they make corresponding adjustments according to their own limits. If your flexibility is not so good, you can practice some simple and easy-to-do postures, such as gentle joint rotation, which can gradually enhance your strength and flexibility; For difficult postures, you can choose to reduce the difficulty to practice.
People with poor flexibility can not only practice yoga posture, but also get great benefits.
3 Yoga posture can only improve body elasticity?
Many people think that practicing yoga posture can keep the flexibility and elasticity of the body, while training strength and endurance requires equipment for fitness. In fact, most yoga postures can have a comprehensive impact on the body's resilience, strength and endurance. Therefore, as long as you do yoga posture, you can do the above two points.
Most yoga postures have a positive effect on the elasticity, strength and endurance of the body. This is because yoga postures exercise various muscles by stretching or contracting. For example, the peak pose requires leg muscles and arm muscles to come to defying gravity in order to lift the hips up. At this time, the muscles at the back of the thigh stretch, the muscles at the front of the thigh contract, and the leg muscles are exercised, while the weight on both arms makes the arm muscles stronger. At the same time, muscles in other parts also participate in sports in various ways. Equipment fitness can only exercise local muscles, and the formed muscles are short and big. Yoga posture can cultivate the strength and toughness of the body in a comprehensive and balanced way. It can not only strengthen muscles, but also maintain muscle flexibility by stretching and expanding the range of motion. At the same time, when we keep posture or practice repeatedly, our physical endurance will increase. Through regular practice, we will soon realize our progress. The body is becoming more and more flexible, and the extent of stretching is gradually increasing. With the increase of physical strength and endurance, we can keep our posture for a longer time without feeling tired. Yoga posture not only improves health in an all-round way, makes our energy more and more abundant, but also is a comprehensive fitness method.
Can yoga posture make you live forever?
Even if yoga posture is so beneficial to health, we can't have the illusion that once we practice yoga, our bodies will never be weak, old or even die.
As the saying goes, "Time makes people old", and we have unrealistic expectations for ourselves. Taking "perfect health" as the goal will lead to more pressure, anxiety, disappointment and even anger, which will damage our health!
The purpose of yoga posture or any other exercise is not to achieve "perfect health". "Perfect health" should mean that the body has no pain at all, but this is impossible, because the body and disease are just like water and dampness, and both sides are inseparable. The natural nature of the body determines that we will have discomfort, stress, disease, injury, aging and eventually death. Obviously, this is the antonym of perfect health.