Notes on self-study yoga 1. There are no special regulations on the diet of employees. But you must have an empty stomach before practice.
Yoga never forces practitioners to be vegetarian, but with practice, you will gradually find that your body and mind are developing in a good direction, and you like a light and healthy diet.
It is best to have an empty stomach before yoga practice, but if you feel hungry, it doesn't matter to eat some fruit or drink a glass of milk, especially for practitioners with hypoglycemia, who need to add a little sugar before practice. You'd better wait for 30 minutes before eating after practice.
2. Warm-up is very important.
Don't do difficult movements from the beginning, so as not to cause sports injuries. It is best to do some yoga warm-up exercises first, step by step, to avoid muscle strain! It's important to warm up when doing yoga!
3. Try to relax when practicing.
A little pain can be tolerated, but don't push yourself too hard or force yourself.
4. Practice yoga at fixed time every day.
It is better to integrate yoga into life instead of practicing yoga several times a week.
5. It is advisable to practice in a quiet and ventilated room.
Indoor air should be fresh and oxygen can be inhaled freely. You can also practice outdoors, but the environment should be pleasant, such as the garden. Don't practice in windy, cold or unclean, smoky air.
One-hour self-study yoga course arranges 60-minute yoga class, which is familiar to most yoga teachers in China at present. However, if the 60-minute course is well arranged, it is a subject worthy of consideration and practice as a yoga teacher.
Yoga teacher's usual courses are usually arranged simply: warm-up and relaxation-posture practice and rest. This arrangement is one of the methods adopted by most yoga teachers at present. Yoga teachers in some clubs basically insert some of these three links, such as: abdominal girdling and breathing. , but mainly practicing posture, so the change is not big. Tip: Yoga class is not a single practice arrangement of "fitness" course. This hint deserves our yoga teacher's attention.
A standard yoga course, according to the study of yoga classics, we can know that the human body and its own intelligence, from outside to inside, from top to bottom, have seven weights. According to the meaning of these seven weights, Yi Chan made a standard yoga class flow arrangement based on his years of teaching experience. This is one of the flow arrangements of yoga teaching in Yi Chan, so as to communicate with yoga teachers. May our teacher do the course better.
The process of yoga seven senses classroom;
Awakening {pranayama}-awareness {sound flow}-asana {dynamic}-pure mind {release}-meditation {rest}-meditation {meditation}-concentration {completion}.
1, wake up (pranayama):
What methods can be used to adjust and awaken body consciousness? The answer is pranayama, and pranayama practice means inhaling and exhaling. The most important thing for us is that life must be interesting. Where are our values? Where does all the life energy come from when we breathe? From inhalation and exhalation.
Respiratory frequency is not the only factor that affects pranayama physically and psychologically. The change of respiratory frequency is actually an easy to observe and operate content of the whole respiratory quality change. In other words, people's cognitive, emotional and will qualities will change with the change of breathing frequency. Conversely, people's psychological changes will also have an impact on breathing, and a quiet psychological state will make breathing smooth. For example, it is difficult for a breathless person to be calm, while a person who is calm as water will not be breathless. So when practicing yoga, the effect of these two people is definitely different.
Therefore, breathing is the prelude to the beginning of yoga practice, the active cause of physical and mental harmony, and effective pranayama is to make the body and mind correspond and build a bridge of connection. Breathing is coordinated from coarse to fine. This subtle and orderly respiratory movement in the human body requires the coordinated activities of multiple organs, among which the regulation of higher nerve center and respiratory center is particularly important. Therefore, in yoga class, teachers should start with breathing exercises.
2, consciousness (sound flow):
Awareness is the practice step of being aware of the body. After practicing pranayama, the students adjusted their body and mind and used it.
The "initial consonant" of the body organ itself is directly opened, which further awakens the consciousness of the body and vibrates the vein of the body. Word wheel itself is an integral part of language, and there are probably many kinds. Humans use language to communicate ideas and express feelings. Language, whether narrow or broad, is a small part of acoustic energy in the universe. According to the classic principle of yoga, the initial of the word wheel is the epitome of the universe and a dynamic energy symbol with special effects. From the perspective of life science, different word turns can constitute different substances and different fields. From the perspective of physical acoustics, the phonemes that human vocal organs can emit can be said to be endless. For example, a nice song and a message of peace can bring peace and tranquility to our day.
3. asana (dynamic):
When entering this step, asana begins to deepen consciousness. In this step, the yoga teacher should guide the students to understand that the significance of asana practice lies not in the practice itself, but in the guidance that asana can do and return to our inner world. The practice of yoga posture, first of all, is not the posture in place, but the overall consciousness in place. Various postures are called "body prints" or "body shackles" in yoga. It is printed in Sanskrit as {Mudra}, which means blockade, or translated into coincidence method. Through the ingenious consciousness guidance of the brain, the purpose is to bring the sense of escape back to the state of mind, and to play an auxiliary means to help purify the state of mind, so as to better purify the state of mind of meditation and finally complete the connection with spirituality. Therefore, posture exercise is not a single special posture exercise we use. Through spirituality, we endow postures with flexibility, so each posture has its own characteristics and significance. We practice body movements through different body postures, and another purpose is to make breath everywhere. In this way, the effectiveness of posture exercises will bear fruit.
Self-study yoga knowledge 1. The most important thing for modern people to practice yoga is attention. Never improve their level when practicing yoga. It is not undesirable for beginners to practice difficult movements or for a long time. Students must pay attention.
2. Yoga has always been considered as the first choice for body cultivation. However, a recent study pointed out that some people who practice yoga for a long time have problems such as degeneration and wear of spinal cartilage (intervertebral disc), and the spine of practitioners in their 30 s has degenerated to 60 years old.
3. A book and a CD can never replace a teacher, because teachers can communicate and have feedback, and a book and a CD can never have feedback. Read a little before studying, or after studying for a period of time, which will help you to know more about yoga. If you have studied yoga for a while and practiced yoga, then practice it according to the CD, which is very good. But now many times it's really a pity.
4. At present, there are many yoga instructors in China with different levels. Of course, I'm not criticizing anyone. I'm reminding you that because yoga is becoming more and more popular now, there is a growing demand for yoga instructors in domestic gyms. Some gyms may offer yoga classes every day. Maybe it's just that you need a yoga instructor, but this yoga instructor is not necessarily a person who knows yoga very well. So there may be some things he doesn't know very well in the process of teaching, such as how to adjust his breathing, how to form his consciousness, and where he should stay. It is very worrying to guide students in this way when he is not sure.
5. Yoga in China should still be in its infancy. It would be better to find some good books, good materials and good CDs. It is true that some people do not pay attention to breathing and muscle direction when practicing because of poor information, and the practice method is incorrect, which may cause some injuries. It's quite possible.
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