First, diet: avoid eating greasy and spicy food.
As mentioned above, it is not advisable to practice yoga postures within 3 hours after meals. But you can eat a small amount of liquid food or drinks, such as milk, yogurt, honey, juice and so on. Before practice 1 hour or so. You can drink a little water when practicing to help expel toxins from your body (even drink more water when doing duck walking exercises). It is best to eat after yoga practice 1 hour.
It's best to eat some natural foods and avoid foods that are greasy, spicy or cause hyperacidity. Eating enough is enough. Eating too much can make people feel bored and lazy. In addition, after practicing yoga, it is normal to eat less, exhaust more and defecate more.
Second, beginners should do it three times a week.
Beginners can practice yoga three times a week for 30-40 minutes each time. After a period of time, they feel that their flexibility and physical strength have increased (usually about 4 weeks), so they can practice every other day instead. So usually, if it is for the purpose of fitness, you can do it three times a week; If it is to lose weight, of course, it is best to stick to it every day; If you need yoga to treat some chronic diseases, you should practice it on the advice of a doctor. Some friends who love yoga will practice 2-3 times a day, but it is recommended not to exceed 3 times as much as possible, because physical recovery takes time, and overloaded practice will affect the practice effect.
Third, clothing and supplies: the first choice is cotton and linen, and try to choose professional ones.
When practicing yoga posture, you should wear loose and soft clothes, especially those made of cotton and linen. When practicing, you must ensure that ventilation and body are not restricted. You must take off your shoes, socks (keep your feet warm in cold weather), watches, glasses, belts and other accessories.
Of course, it is best to use a professional yoga mat when practicing yoga. When the ground is too hard or uneven, the yoga mat can play a buffering role and help you keep balance. However, if you don't have a professional yoga mat, you can lay a carpet or fold a blanket. Don't practice on the hard floor or soft bed, and be careful not to slip. Beginners can also practice some postures with some props, such as yoga bricks, yoga ropes, and even walls, tables and chairs. Many postures can use corresponding props to help you practice step by step, and at the same time more accurately grasp the feeling that each posture conveys to your body.
Fourth, time: 4-6 am is the best time to practice.
You can practice at any time of the day as long as you are on an empty stomach. However, it is not suitable for practicing yoga posture after meals (within 3 hours). In the eyes of real yogis, 4-6 am is the best time to practice yoga. At this time, everything around is quiet, the atmosphere is purest, the gastrointestinal activity basically stops, the brain is inactive, and it is easy to enter a state of deep practice.
Location: Do not practice in windy, cold or polluted air.
It is best to practice yoga in a clean and comfortable room, with enough room for stretching and avoiding any furniture. The indoor air is fresh and circulating, and oxygen can be inhaled freely. It is best to put green plants or flowers, or play soft music to help relax your nerves. Never practice in windy, cold or polluted air or in direct sunlight (except at dawn, when the light is soft and healthy).
Six, bathing: cold and hot * * is harmful to the body.
Don't practice yoga within 20 minutes before taking a bath, because practicing yoga will make your body feel extremely sharp. At this time, if you give it hot and cold, it will hurt your body and consume the energy stored in your body. Yoga should not be practiced within 20 minutes after bathing, because blood circulation is accelerated and muscles become soft after bathing. If you practice yoga immediately, it will not only hurt your health, but also lead to an increase in blood pressure and an increase in the burden on your heart. Patients with heart disease, hypertension, hyperthyroidism and other diseases should pay special attention to this. Besides, don't practice yoga posture after taking a bath in Sun Long. Taking a cold bath about 1 hour before practicing yoga can make the practice achieve better results.
skill
1. First of all, practicing Bikram yoga will bring some pressure to the heart and respiratory system. Use with caution if you have heart disease, low blood pressure or weak constitution. Novices may feel dizzy, which is normal. Pay attention to the control of time during practice, take a proper rest halfway and replenish water.
2. In practice, always breathe through your nose: this can filter out dirty air and harmful bacteria, calm your nerves and make your body healthier. Practising Bikram Yoga should also follow the step-by-step rhythm, and perseverance will have good results.
3. If you have symptoms such as sweating, dehydration, nausea, fatigue and abdominal pain, please stop practicing immediately and go out for air. If the symptoms are still not improved after several attempts, it means that your constitution is not suitable for this yoga system, and it is recommended to choose another one.