Yoga has a lot of twisting ~ turning ~ pressing ~ some movements ~ and then eating will squeeze your stomach and make you sick ~ so it's best to leave it empty. If you are really hungry, you can eat a pond or a piece of chocolate. But be careful not to drink too much water, because some people have to go to the toilet to drink water, and we only have one hour to do yoga, so I suggest you not to drink water for one hour before.
Because if you eat immediately after exercise, it will cause stomach upset! It can lead to gastritis or pancreatitis. I have experienced it personally. Once I went to eat hot pot next to me, and I came home with a stomachache one night. I often told my members not to eat it right away. Will anyone think that I can finish it in 365,438+0 minutes in half an hour? Hehe, no, it must be as late as possible! This is good for your health!
Don't do anything to stretch your legs up and back when you come to menstruation! That will cause menstrual blood to flow backwards! I hope you don't do it! One of my members hasn't left for a month. My suggestion is that we should have a rest for the first three days and then do some simple exercise. If you are pregnant, you can't do any yoga in the first three months of pregnancy because the first three months are unstable. You can do some simple postures after three months, but you must not practice all abdominal squeezing postures. If you want to do it, ask your teacher. 5. Don't bring too many ornaments.
Don't bring all your lovely earrings ~ keys ~ necklaces, which will increase your bondage. You'd better not bring anything! Before my members attend class, I will see them wrap their legs and stomachs with plastic wrap, saying it is to lose weight! Ladies, this is not scientific. You are sweating, but you will get eczema if you can't get out! So it is not recommended! Practice yoga. Yoga can not only relax people's body and mind, but also help them to keep fit and lose weight, so it is very popular with white-collar women. The general yoga movements are very simple and can be done at home. Doing a group of yoga every day can help you lose weight, keep fit, speed up metabolism and eliminate toxins from your body, but yoga is also particular. Let's have a look. Simple instructions for practicing yoga at home:
1, when practicing, you must keep the room relatively quiet and the air must be circulated.
2, the location can be chosen on the bed, but don't practice on a bed that is too soft. If you can prepare a yoga mat, wear pajamas and practice barefoot.
3, follow the CD to learn yoga, be sure to pay attention, don't learn while watching the CD, and practice after watching the CD. Because yoga pays attention to meditation and concentration, if you do it while watching, it will be difficult to complete meditation and the real purpose of practicing yoga will not be achieved at all.
4. To practice yoga, you don't have to draw a tiger according to the cat. You should do exactly as the CD does. Practitioners can do as many actions as they can remember, and the order of actions is not immutable. Do whatever you want, as long as you keep your breathing steady and your mind at peace.
5. If the action rhythm in the CD is too fast, it means that the CD you choose has basically no learning value and you can give it up. When practicing yoga, you must keep breathing for 3 to 5 times in each movement. After practicing yoga, you should feel happy, not tired or even painful.
6, fitness at home, perseverance is often the enemy that practitioners can't beat, and so is yoga. In response to this problem, coach Wang reminded that yoga should not be forced. Yoga does not have to be done every day. Only when you are in a good mood and have free time will you get twice the result with half the effort. bedroom
Hip lift on your back: your body lies flat on the floor near the bed, your feet are on the edge of the bed, your feet are bent, and your arms are close to your sides; Support your feet with strength, and then raise your hips as high as possible. Pause for a while, put it down and repeat the action; In order to improve the difficulty, you can lift one foot first and then do hip lifting, and repeat it several times before changing the other foot.
B golden rooster independence: stand with your back close to the edge of the bed, cross your arms on your chest and gently lift one foot; Keep the posture of standing on one leg, and the arm can't be released; Do a squat facing the bed, repeat the squat ten times, and then repeat the above action with the other leg.
lavatory
A high push-ups: push-ups are used, and hands are supported on the edge of the bathtub or sink (the higher the position, the more labor-saving); Insist on doing push-ups to ensure that your hips and body are always in a straight line; The lower the hand, the harder it is.
B deep arm push-ups: push-ups, knees on the ground or suspended, towel under the right hand; When the body descends, the right arm stretches forward, and when the body is lifted, the right arm retracts; Do five push-ups and repeat with your other hand. Bikram yoga is suitable for people who are healthy, have no serious diseases or hidden dangers, and want to lose weight and detoxify through yoga. People with heart disease, hypertension, serious eye and ear diseases, diabetes, recovery from serious illness, lying-in women and sub-health are not suitable for practice.
Hot yoga practice method: posture, breathing and meditation are the three basic elements of yoga practice. Abdominal breathing and throat breathing are two basic breathing methods of Bikram Yoga. The former requires the abdomen to expand when inhaling and contract when exhaling, while the latter requires the tongue to roll back inward and the throat to contract when breathing, so that you can hear the voice of your throat. The advantage of breathing in this way is that it can activate the human lungs to the maximum extent and discharge the deposited waste gas out of the body. It is definitely easier said than done to implement these action requirements in every breath and inhalation.
The following are specific measures:
Clumsy type
Stretch your arms forward, shoulder width apart, palms down, knees bent, until your thighs are parallel to the ground, your upper body is straight, and hold for 10-20 seconds, then slowly return to your original position. Then do a set of exercises to raise the heel to the maximum. The action is the same as above, except that when squatting, keep your knees together for 10-20 seconds.
Efficacy: This action is of great help to the blood circulation of thigh, hip muscles, knee joint and ankle joint. People with disc herniation can often practice this action.
Bird king style
The two arms are straight and crossed, the left arm is placed under the right arm, the elbow is bent to make the forearm vertical, and the palm is closed by turning the palm. After controlling the balance, put the center of gravity on the left leg, overlap the right leg from the front, make the back of the right foot hook the left calf, and slowly squat down 10 second. Change the other side, do the same action and keep the same time.
Efficacy: This exercise focuses on exercising leg and balance ability, which can effectively prevent calf muscle spasm.
Standing head touching knee type
Stand with your legs together, grab the center of your right foot with both hands, cross your fingers, and hold your big toe with your thumb. Straighten your left knee, make your right leg parallel to the ground, straighten your arms and upper body for 20 seconds, then bend your elbow, bend forward and move closer to your leg, hold for 10 second, and then do the same action in another direction.
Efficacy: This action also needs a high degree of balance. Exercising people's attention is very helpful to tighten the muscles of the abdomen and thighs.
triangle
The legs are about twice the shoulder width apart, and the left knee is bent to make the thigh parallel to the ground, while the upper body is bent to the left, the fingertips touch the big toe, and the palms are turned forward. Pay attention to straighten your right leg, keep your right arm up, keep it perpendicular to the ground, and breathe evenly 10 second. Do it again in a different direction.
Efficacy: this action can strengthen the strength of hip joint and side waist, and help to eliminate excess fat at the waist.
Standing arch type
When standing, the left knee is bent, the left hand grasps the back of the left foot, and the right arm stretches forward, with the fingertip height at the center of the eyebrows. At the same time, your left leg extends to the back of your body, and your left hand slides down to the position of your calf. You feel that the back of your leg is fully stretched. Finally, your legs are perpendicular to the ground in a zigzag shape, and keep 10 second. Then do it again in a different direction. Beginners don't have to ask for the range of motion, but make sure that the legs on the standing side are straight.
Efficacy: This action allows blood to fully flow to internal organs and glands, tightens the muscles of arms and buttocks, and makes ligaments more flexible.
Stand and take a deep breath
In hot yoga 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. Keep standing, legs straight, spine straight, heel and big toe close together, fingers crossed on chin, inhale through throat, elbows open as far as possible, the back of hand just touches both sides of cheeks, inhale as far as possible, then head back, elbows close together and exhale as far as possible. This cycle 10 breaths.
Efficacy: Be careful not to close your eyes, try to make your lungs feel completely breathing, and prepare for the later posture.