How should novices practice yoga at home? Many women practice yoga in their spare time, which has many benefits, but many beginners don't know how to practice yoga. Next, I will show you how beginners should practice yoga at home.

How should beginners practice yoga at home 1 First of all, it is the most basic operation for beginners to know the name of the pose they are learning. Although there are as many as 84 million yoga poses, less than 100 are commonly used.

Therefore, understanding and mastering the name of asana is the first step in learning yoga. Secondly, you have learned how to enter the practice of asana smoothly, and you can keep the movement of asana. Keeping the pose seems simple, but it is actually a very important part. Adjust the details of your movements in the asana, and the participation of breathing takes place in this process. In the process of maintaining the asana, the practitioner can fully test his mastery of the asana.

Finally, after the end of the pose, you can exit the pose safely and smoothly. Out-of-body pose is as important as in-body pose. A complete asana exercise has a beginning and an end. Doing a good job of quitting the previous pose can also prevent beginners from being injured in the pose conversion.

If you test whether your yoga is correct: besides judging whether your yoga practice is correct from the appearance of asana, the most important thing is to find the sensory feedback of the body, and finding the perception of the body is the core criterion to judge whether your yoga practice is correct and effective.

1. With the practice of asana, you will find that your body runs smoothly when doing asana. Simply put, your limbs become very flexible. For example, if you want to bend, bend back, and if you want to bend, bend your legs. Your hands, feet, neck and joints are no longer clumsy, and you can complete the actions you want them to do flexibly and smoothly.

2. Then you will find that your figure becomes more and more tall and straight in continuous asana practice. More specifically, your head and neck become straight, your chest can be completely opened, your shoulders become straight, you no longer bow your waist, bow your head and hold your chest, and your shoulders are not high or low. Your body is straight and your muscles have a smooth sense of lines, which shows that your spine, bones and muscles are all in the pose.

3. Some people think that yoga posture is effective when practicing pain, and the posture is right. This is actually a very wrong concept. Yoga has never been so effective when your body hurts. If your yoga posture is correct, you will feel comfortable all over, the fatigue and tension accumulated in your body for a long time will be released, your whole body circulation will be smoother, and your body and mind will feel extremely relaxed. If you feel extremely painful, it depends on whether you have overstretched your body, or neglected the exercise of weak muscles and joints that need to be opened in pursuit of imitation posture, resulting in compensatory pain. Correct yoga practice is not overstretching and unbearable physical pain.

4. Whether breathing is correct in asana is also a link that many people easily ignore, that is, breathing. Maybe at first, you will find that breathing is often a little difficult because of posture, or you will feel suffocated when switching between body movements, or you will be heavy and short. However, with the deepening of practice, your breathing will become more stable, deep and even. Your breathing becomes smooth because your posture is right, your body. When the limbs become more stretched, qi and blood will naturally become unimpeded in the body. When you don't just hold your breath to complete the pose and learn to control the strength of your body muscles according to the rhythm of breathing, then your pose will be completed smoothly. Breathing and asana have always been complementary and indispensable.

Another level is to see if your breathing is correct, that is, after yoga practice, you will find that your skin becomes more ruddy and shiny, your mood becomes more peaceful, and your mind becomes more open. This is because correct breathing can inject more fresh oxygen into your body, bring more nourishing qi and blood to your body organs, discharge more wastes and toxins from your heart, and make your body more pure. At the same time, breathing can make your emotional brain fall peacefully and your mind fall.

Things that beginners of yoga tend to ignore: in many yoga learning-related materials, many are teaching us how to exert ourselves, how to exert ourselves, and how to make perfect poses. In fact, don't forget the "relaxation" link. For beginners, relaxation is usually a relaxation exercise after each asana sequence is completed, but it can't really make you close your eyes and sleep. "Relaxation" is to let you put waste and stress in your body.

When you learn how to relax your body, you can also feel which parts of your body can't relax and become stiff, so that you can consciously stretch and massage in the next pose, so as to make better progress in yoga.

How should novices practice yoga at home? 2. Beginners practice yoga from scratch.

Tree yoga

Standing posture, legs together, hands folded on the chest in a prayer posture, waist straight, chest high, usually in front. Open your toes, lift your left leg with the strength of thigh muscles, bend your knees, and lift your calves up flat, so that the palm of your left hand can be attached to the root of your right thigh (a novice can help with his hands if he can't finish). Pay attention to keep your body balanced, avoid shaking back and forth, keep this posture and do five consecutive breaths. If the legs are not flexible enough, you can also put the soles of your feet on the knees of your calves. Feel the feeling of a tree firmly rooted in the land with your heart, and take a deep breath.

Xinyue yoga

At the beginning of the tree-like stance, the left foot takes a big step backward, so that the heel of the left foot is lifted, the toes are on the ground, and the legs are straight. The right leg and knees are bent, and the soles of the feet are on the ground, similar to lunges. Lift your arms up, put your palms together on your head, press your shoulders and back, hold for a moment, and breathe evenly for 5 times.

Samurai yoga

Crescent-shaped stance, with the left palm landing and turning 30 degrees, legs straight, upper body turning 90 degrees to the left, so that the right heel and left foot are in line. Bend your right leg, knees and land on your feet. Relax your shoulders and hips, straighten your arms to both sides and lift them flat, palms down. Put your fingers forward and feel the feeling of touching the wall. Keep your eyes on your fingertips for a moment and breathe evenly for five times.

T- yoga

At the beginning of the samurai's standing posture, his hands rested on his hips, his left leg was lifted backward horizontally, his right leg was vertical to the ground, and his upper body was pressed down, so that his back and left leg were in a straight line. Keep your body balanced, with your left leg fully extended and your hips down, facing the floor. Put your arms flat and straight at your sides, keep your palms inward for a moment, and breathe evenly for five times (beginners can put their legs on the back of the chair if they can't complete the leg lift).

half moon

At the beginning of the T-posture, the fingers of the right hand touch the ground (if you can't touch the ground, you can put books and other items on the ground) and shift the body center to the right leg and right arm. Twist the upper body to the left and lift the left leg horizontally, so that the buttocks and left leg are in a straight line. Looking up helps to keep balance and take five even breaths.

triangle

At the beginning of the asana, the left foot takes a big step backward, the foot twists to the right and the left foot moves forward, so that the left foot and the right foot are in a straight line. Bend forward so that your back is parallel to the ground. The left arm is straight up, the fingertips are facing the ceiling, the right arm is vertically downward, the ankle is supported, and the two arms are in a straight line. Keep your head up and look up to keep your body balanced and breathe evenly for 5 times.

How should novices practice yoga at home? Three notes for beginners to practice yoga.

1. There are no special regulations on the diet of employees. You can fill half your stomach with food, a quarter with water and a quarter with empty stomach, that is, don't eat too much to avoid feeling heavy and lazy. Don't eat for an hour before and after practicing yoga, and try to avoid practicing for two hours after meals;

2. Half a year after operation and female physiological period are not suitable for practicing difficult movements;

3. Patients with hypertension and asthma and pregnant women only do simple actions;

4. It is best to be barefoot and wear loosely and comfortably, so that the body can move freely;

5. It is not advisable to practice on hard floor or soft bed. When practicing, you should spread a mat on the floor.

6. If you feel tired or twitching while maintaining a certain posture, you should immediately accept work and massage;

7. 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. Don't practice near furniture, stove or any place that hinders practice, so as to avoid accidents, especially when doing handstand, don't practice under an electric fan; 8. When doing exercises, you can open your eyes and close your eyes, focusing on the feelings generated in your body;

9. If possible, eliminate defecation and reduce the burden;

10, do what you can, don't try to be brave, take your time, don't make a sudden effort, and don't deliberately pursue "standards." When you stretch as far as you can bear, you are doing the right thing. 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, but before starting the exercise, you can walk for 5 minutes or climb the stairs to make your whole body fully active. Step by step to avoid physical shock. Try to relax when practicing, allowing your body to feel a little sore, but don't push too hard or force yourself to do actions;

1 1. Don't laugh or talk while practicing, but concentrate on breathing. Keeping a regular deep breath helps the body relax;

12, it is best to practice every day. Remember to lie down and have a good rest after completing a complete yoga movement.

13, when doing each posture, stick to five complete breathing times, and ensure that the duration of your inhalation and exhalation is equal. When doing this series of movements, do it with one leg first, then change the other leg, bend down and relax, and take a deep breath. If you still want to do it, you can repeat it;

14, if you want to make the balance easier, you can find a point on the floor, about 3-4 feet in front of you. Relax your eyes. As you slowly enter the position, focus on that point, keep a balanced posture and take a deep breath.

15, exercise 3~4 times a week. Although many movements seem simple, some postures, especially balance movements, are not easy for a beginner, so don't be afraid of these movements and correct your plan in time.