The requirements of the practice venue are not very high: a mat (subject to the fact that the legs kneel on it without pain), a piece of soft music, and a little time is enough. Therefore, OL, who has no time to go to the gym, and young mothers who are as heavy as business and family, can do some simple exercises at home and recuperate. Of course, only if you insist.
In yoga, almost every movement is well coordinated. Yoga practice without cooperation can only be regarded as a set of meaningless action gymnastics. But "only, no exercise" breathing practice can still swagger in yoga-this shows its status!
Everyone can breathe, but you must breathe according to the requirements of yoga, and you must practice-
abdominal respiration
This is the most basic method: cross your hands and fingers, put them on your neck behind your head, bow your head when exhaling, close your elbows, and tuck in your abdomen-force all the gas out; When inhaling, raise your head, open your elbows and bulge your abdomen-full of fresh breath. Breathe as softly, deeply and long as possible. Abdominal breathing can strengthen the abdominal cavity and internal organs.
Cooling breathing method
Roll up your tongue (a vertical tongue roll that can be rolled vertically, but not a horizontal tongue roll that can be rolled vertically), inhale from the front or both sides of the roll, and then hold your breath for 3-5 seconds, then you will feel cold from the tip of your tongue to your throat; Then exhale through your nostrils for a long time. This breathing method is especially suitable for practicing in hot and dry summer, and there will be some.
Bellows breathing method
Breathe quickly, inhale quickly through your nostrils, but try to breathe deeply. This method can discharge the waste gas in the body and increase the oxygen content in the blood. For beginners, as long as they breathe and inhale five times a day, they will feel dizzy if they practice too much.
Buzzing breathing method
Tongue against the palate, teeth open, lips together; Breathe in silently through the nose, beep through the nasal cavity when exhaling, and air enters and exits through the nostrils. If you plug your ears with your fingers and listen to the buzz in your body completely, it is very effective to concentrate.
For beginners, it only takes 5 minutes to practice breathing every time, and as long as you stand or sit, you can relax your whole body, make your spine and head perpendicular to the ground, and let your arms hang down naturally or put them on your legs. Therefore, this kind of exercise can be done "quietly" at almost any time and place, but it is important to stick to it.
Yoga practitioners believe that life lies in breathing. If you breathe shallow, you have only experienced half of your life. Practice can make our breathing more and more dense and longer, like a long-lived tortoise and elephant, enhance our physical fitness and improve our physical function.
Misunderstandings in exercises
-Be sure to eat on an empty stomach before practicing yoga.
Wrong. It is best to have an empty stomach two hours before practicing yoga, but eating a little fruit or drinking a glass of milk is also ok, especially for practitioners with hypoglycemia. It is necessary to add a little sugar before practicing. It's best to wait for 20 minutes after practice.
After practicing yoga, I got sweaty, just taking a bath to relax.
Wrong. After yoga, you'd better wait for half an hour before taking a bath. Taking a bath immediately will increase the burden on the heart.
My goal is to make my body as soft as a coach quickly.
Wrong. The instructor's yoga movement is in the eyes of beginners, but if it becomes a short-term practice goal, the consequences will be unimaginable. Yoga focuses on improving the flexibility of ligaments within the scope of self. It's not infinitely stretching the ligament, let alone pulling it hard, which will only damage the soft tissue and ligament of the joint and produce the opposite effect.
-Lose weight easily in the yoga studio.
Wrong. Weight loss in yoga room is more about reducing "visual obesity": through yoga, you can tighten the fat in all parts of your body, thus making the lines better, but unless you persist for a long time, your weight will not change much. On the other hand, yoga is beneficial to lose weight: because yoga is very effective in preventing rebound and maintaining weight loss results.
, suction method, shout