Simple 24-digit names of yoga for beginners. Many women will choose to do yoga in their spare time. It is beneficial for beginners to learn yoga. Next, I will take you to know the simple 24-word name of yoga beginners.

Yoga for beginners is very simple. Title 1 Actually, practicing yoga is not so terrible. Everyone's physical condition is different, but as long as you take the time to enjoy it, you will always gain something.

Sitting in the office all day, sometimes I want to go out for a walk and have a rest, but I can't do it because of too much work, as if I were tied to the office chair by an "invisible rope". But it doesn't matter. The most basic 24-style movements of yoga are simple and soothing, especially suitable for beginners. Doing before going to bed can also improve the quality of sleep!

Beginner Yoga Simple 24 Figure Name 2 How Beginner Yoga Breathes

1, basic principles of yoga breathing for beginners

Breathing is a symbol of life, and the healthiest way to breathe is to return to the state of breathing with the abdomen. This way of breathing is practicing yoga, which is a common way of breathing. Yoga follows the breathing principle of "regular, uniform, long and deep" and will be carried out in the order of inhalation-stop-exhalation-stop. During the two short periods after inhalation and before exhalation, and after exhalation and before the next inhalation, the hidden forces in the body can be activated.

Prolonging the stagnation time between inhalation and exhalation is the ultimate goal of yoga breathing practice. When practicing breathing, there are dozens of ways to achieve pranayama, from the most basic breathing to the bellows. For junior yoga practitioners, as long as they can master three or four pranayama methods skillfully, they can practice yoga smoothly. Learning pranayama while learning yoga moves can help beginners master the essentials faster.

2. Learn the breathing posture of beginners.

In our class, many teachers will mention yoga breathing. When we are asked to practice yoga poses, we must combine the correct yoga breathing, but we rarely keep up with the teacher's rhythm. Only by mastering it correctly can we better help us practice yoga. Local breathing helps to increase vital capacity and calm the body and mind. Local breathing can be used as the forerunner of comprehensive yoga breathing.

2. 1. Inhale into the lower lung.

Fingers flat on both sides of navel, elbows on the floor. Breathe 3 times and let your fingers feel the ups and downs of your abdomen.

2.2. Inhale to the center of the lung.

Put your fingers flat on both sides of your chest. Breathe 3 times, feel the chest expand to both sides when inhaling, and relax when exhaling.

2.3. Inhale to the upper lung.

Put your fingers flat under your collarbone. When inhaling, feel the top of your chest rise slightly. Relax your shoulders. Don't lift or tighten your shoulders.

2.4, full yoga breathing

Put your arms flat on your sides, palms up or down. Inhale 1 time, first inhale the air into the lower abdomen, then into the chest cavity, and finally into the upper part of the chest cavity. Exhale and relax. Yoga breathing can be effectively combined with relaxation posture (such as corpse lying).

Beginner Yoga Simple 24 Figure Name 3 Beginner Yoga 13

1, it is best to have an empty stomach before practice.

Keep fasting for 3-4 hours, at least 1-2 hours, and the stomach burden should not be too heavy. Yoga posture is centered on the human spine, stretching and squeezing from front to back. Excessive stomach burden will make practitioners feel nausea, headache, chest tightness and even vomiting in severe cases.

2. Don't eat a lot after exercise 1 hour.

After practice, our stomach is in a state of relaxation and rest, and eating immediately will lead to overload of the stomach. In addition, after the exercise, the blood of the body is distributed in the bones and muscles of the whole body. Eating food immediately will make a lot of blood flow to the stomach and greatly reduce the blood flow of the heart. Causing a heavier burden on the heart.

3. Yoga should not be done within 30 minutes after bathing or sauna.

Bathing accelerates blood circulation, and yoga practice also promotes full blood circulation, which will inevitably accelerate the heart rate and increase the burden on the heart. Yoga practitioners in India usually take a cold bath before practice in order to clean their bodies. The speed of blood circulation in the body slows down, so it will not increase the burden on the heart.

4. Don't take a bath immediately after practice.

Sebum and sweat can form a sebum film, which has a good nourishing effect on the skin (this is also one of the reasons why yoga has a beauty and skin care effect). Taking a bath at once will destroy this beneficial substance. Therefore, it is recommended not to take a shower immediately.

But for high-temperature yoga, strength yoga or body yoga training, the situation is different. These kinds of yoga will make practitioners sweat a lot, and the toxins discharged by sweat need to be discharged through bathing, and sweat stains make people feel uncomfortable. Even so, remember that you can't take a bath until your breathing and heartbeat return to normal after practice.

5. It is not advisable to wear tight clothes when practicing.

Yoga practice is different from general aerobics and physical training. When practicing, you should choose loose, sweat-absorbing and breathable clothes to facilitate physical activities. Because yoga is a kind of exercise to relax our body and mind, too tight clothes are not conducive to relaxation. The clothes you can choose are pure cotton and linen.

You can choose close-fitting clothes for tops. In order to complete some somersaults and handstands. It is best to have loose pants and a waist for the lower body.

6. The practice field should not be too hard or too soft.

It's best to use a professional yoga mat, or spread a blanket or a big towel on the floor, so it doesn't hurt to kneel. It is not safe to practice yoga with aerobic mats in the gym. Too thick will lead to the failure to get proper support when completing some actions, and in severe cases, it will hurt the bones.

On the contrary, if the cushion is too hard and not protected, it will lead to inflammation of the stressed parts, and in severe cases, it will damage the normal functions of joints and bones.

7, posture practice should be slow, with correct breathing, can achieve better results.

Breathing is usually done through the nostrils unless there is a special posture. Breathing generally adopts natural breathing, and some movements will use abdominal breathing to relieve the pressure on the chest. Most of the primary posture exercises are stretching exercises without holding your breath. Take a deep breath and breathe slowly, and the breath should be carried out in coordination with the movements, especially when keeping the movements.

8, posture exercises should be based on their own maximum, and do not have to be the same as the teacher.

Exercise should be gradual, don't rush for success, and it is safest and most effective to reach your limit.

9. Avoid wearing accessories (such as belts, watches, necklaces and earrings).

These ornaments not only affect the movement, but also easily hurt the body when practicing.

10, practice 3-4 times a week, at least 2 times.

According to the strict practice requirements of yoga, keep practicing every day. If you don't practice for a long time, you can practice in several time periods. It is important to form the habit of practice. To achieve results, at least twice a week.

In fact, we don't have to take classes in a yoga studio or fitness center to practice yoga. We spend more than 15 minutes at home and in the office every day practicing yoga postures or pranayama, which can also make monks get satisfactory results.

1 1. If you feel uncomfortable or uncomfortable during the practice, you should stop practicing immediately.

When practicing, you should concentrate on it, so as to achieve better results. And concentration can make you feel that when you feel uncomfortable, stop immediately so as not to hurt yourself.

12, exercise should be carried out barefoot.

This can make the feet relax, better adhesion, direct feel and more stable posture. In addition, it can also play the role of rubbing feet.

13, defecation before exercise.

It is best to empty your body before practice, so that you can clean your body and concentrate on completing yoga practice. Finally, don't forget to communicate with the teacher before and after practice and solve your problems in time.