Matters needing attention in practicing high-temperature yoga 1 1. What should I pay attention to when practicing high-temperature yoga?
1. 1, eat 2 to 3 hours before practice.
High-temperature yoga consumes a lot, so you should eat some digestible food, such as fruit and yogurt, two to three hours before practice.
1.2, you can't eat for 2 hours before practice.
Don't eat for 2 hours before high-temperature yoga practice. Otherwise, when you start practicing, you are in the stage of digesting food in your stomach. In a high temperature environment, exercise will affect your blood circulation. The specific symptoms are rapid heartbeat, nausea, dizziness and brain swelling.
1.3. Know your physical condition before practice.
Please know your physical condition before practicing. People who have a bad cold, fever, kidney disease, diabetes, epilepsy, heart disease and high blood pressure are not suitable for practicing high temperature yoga. In addition, practicing high-temperature yoga will bring some pressure to the heart and respiratory system. People with health problems, such as obesity, hypertension, heart disease, hypotension, frequent smokers and people with weak constitution, should pay special attention to moderation.
1.4, it is recommended to drink some water before practice.
Water loss is serious during high temperature yoga. It is recommended to drink a small amount of salt water before practice and replenish water at any time during practice. Of course, you don't need to drink a lot of water before practice. If you drink a lot of water, your body needs a lot of blood to help digest water, which will affect the blood circulation during high-temperature yoga practice. Coaches usually let students drink one or two mouthfuls of water at regular intervals to moisten their throats.
1.5, don't put on makeup before practice.
You will sweat a lot when practicing high-temperature yoga, so it is best not to wear makeup before practicing, because sweating will clog your pores.
2. What is high-temperature yoga?
High-temperature yoga, also known as Bikram Yoga, means that with the cooperation of indoor temperature of about 38℃ and strict ventilation system, it only takes 60 minutes to complete 26 fixed yoga postures, and the most important thing is to detoxify and maintain beauty.
At high temperature, various functions of the human body are in a state of excitement, blood circulation is accelerated, the body is restored to a state of balance, and every muscle, every organ and even bones and muscles can be exercised. Yoga training in this environment will reduce the chance of injury and eliminate the tension of the body. In this way, even if the body lacks exercise at ordinary times, it can easily complete different stretching actions and is not easy to get hurt.
3. What are the benefits of practicing high-temperature yoga?
Weight loss (significant effect on obesity caused by tissue and cell edema).
Burn body fat (by exercising at high temperature).
Enhance the function of the heart, lungs and kidneys (by practicing breathing and general exercise).
Increase the flexibility of the body, reduce the feeling of pain and reduce the chance of injury.
Adjust your mood and pressure, and make yourself calm and optimistic.
Promote metabolism, enhance immunity and improve joint flexibility.
Stimulate the lymphatic system, expel toxins from the body, reduce fat quickly, and make the skin bright and shiny.
Balance diet and regulate endocrine.
By adjusting the pressure, you can promote sleep.
Promote blood circulation.
Precautions for practicing high-temperature yoga 2 Many people think that only with the foundation of yoga training and rich theoretical knowledge can you become a high-temperature yoga practitioner. Of course, having yoga practice experience and theoretical accomplishment is a wealth for a practitioner.
Because experience can make practitioners enter the realm of unification of meditation and body movements more quickly, and it is easier to master various technical movements, thus improving the training effect. However, high-temperature yoga is not the patent of experienced yoga practitioners, but it is especially suitable for practitioners who enter the yoga room for the first time.
This is because: at the high-temperature yoga practice temperature of 38~40 degrees Celsius, the functional basis of human body is in an exciting state, and the physiological characteristics are: accelerated blood circulation, active cardiopulmonary function, increased secretion of lubricating fluid at human joints, and so on.
At this point, the human body can quickly enter the formal training state. Carrying out yoga training in such an environment can greatly reduce the chances of yoga practitioners being injured when doing actions.
An important reason why many beginners finally give up yoga training is that they are injured in practice. The precursor of pain is often that a certain part of the body feels too nervous.
The special atmosphere of high-temperature yoga can first eliminate this tension, so that beginners can achieve the state of meditation and body integration without the risk of pain.
Precautions for practicing high-temperature yoga 3 People suffering from certain chronic diseases for a long time should not practice high-temperature yoga, such as patients with heart disease, diabetes, epilepsy, kidney disease, severe liver disease and hypertension. These patients must consult a doctor before doing any fitness exercise.
Some patients with acute diseases should not do high-temperature yoga, such as colds and fever. This is because high-temperature yoga practice is not conducive to recovery when the body is weak, and acute patients practicing high-temperature yoga can easily lead to dehydration and bring unexpected troubles.
Matters needing attention in practicing high-temperature yoga 4 1. Don't stop if you feel uncomfortable during the practice.
If you feel any discomfort during the practice, such as sweating, dehydration, nausea, fatigue, abdominal pain and other symptoms, please stop immediately and lie down and rest. In addition, if the symptoms still do not improve after several attempts, it means that your constitution is not suitable for this yoga system, and it is recommended to choose other ways.
2. During the physiological period, the movement range should not be large.
If you are in the physiological period when practicing high-temperature yoga, don't do too difficult movements and handstands.
Don't hold your breath when practicing.
Try not to hold your breath when practicing, and breathe according to the coach's instructions.
4. Replenish water in time during the practice.
Pay attention to replenish enough water during exercise, and drink water in small sips at different times to replenish energy for the body, which is helpful to better expel toxins from the body.
Matters needing attention in practicing high-temperature yoga 5 1. Do breathing movements.
Be sure to cooperate with breathing when doing the action. Don't hold your breath without special requirements. All yoga postures should be done with slow breathing, and breathing movements should also follow the principles of SZS.
Step 2 do the action slowly
The most correct and important thing is to stretch the muscles slowly to prevent accidents such as muscle strain or fracture caused by excessive action.
3. Consciousness is concentrated in the main part.
When entering the ground posture, you should focus all your attention on the main exercise parts, carefully understand the feelings of the body, and avoid the drift of consciousness. When you concentrate, a lot of blood will flow to the exercise area, thus promoting blood circulation and removing excess fat.
4. Put an end to laughing and laughing in practice.
Put an end to talking and laughing in practice. Yoga practice is a combination of breathing and physical exercise. Talking with a smile will cause the scattering and loss of breath, especially when doing some handstand and body inversion postures. Deep breathing is especially important.
5. Stay still when completing the posture.
In posture practice, the static state after posture completion is beneficial for practitioners to experience the peaceful feeling of "both static and dynamic", and at the same time concentrate on the practice part with their minds, thus improving their own perception.
6. High temperature ventilation.
High temperature yoga needs high ambient air. Therefore, when practicing high-temperature yoga at home, we should not only create a high-temperature environment, but also maintain good indoor air circulation. High temperature practice environment will make people sweat a lot. If the ventilation is not good, it is easy to dehydrate. The best solution is to open an air humidifier. High temperature yoga is a specific exercise practiced in a specific environment, which can make the body achieve a more comprehensive exercise.
7. Do warm-up exercises before practice.
Do some warm-up exercises before practice. A small amount of stretching and twisting can increase the elasticity of the body and prevent muscle contusion caused by sudden exercise. If you have dizziness, nausea and other adverse reactions during exercise, you should stop exercising immediately. Turn back to normal temperature environment and rest in a well-ventilated place. High temperature yoga needs more oxygen supply in practice. In the process of practice, we should pay attention to adjusting breathing and keeping enough oxygen in the body. Avoid sports injuries.
8, water supply operation in place
High temperature yoga consumes a lot of water, and practitioners often sweat. A normal person may consume nearly one liter of water for one hour of practice. At this time, if you don't drink enough water, your body will feel very uncomfortable and even dehydrated coma. Therefore, before you start practicing, you should drink a large glass of water and pay attention to hydrating during the practice. Don't drink plenty of water after finishing, which will increase the burden on the heart and cause insufficient blood supply to some organs.
Because high-temperature yoga practice will sweat a lot, it is necessary to constantly replenish water to prevent the body from being short of water.
Matters needing attention in practicing high-temperature yoga 6 1. Ventilation should be provided at high temperature.
High temperature yoga needs high air. When creating a high-temperature yoga environment at home, good indoor air circulation should be maintained, because high-temperature environment will make people sweat a lot. If the ventilation is not good, the human body will dehydrate easily. It is best to open an air humidifier to exercise in an environment of high temperature and high humidity and air circulation.
2. Do warm-up exercises before practice.
Doing some small stretching and twisting first can increase the elasticity of muscles, ligaments and tendons and prevent muscle and ligament strain caused by sudden exercise. If you feel dizzy and nauseous during the practice, you should stop immediately, enter the normal temperature environment and rest in a relatively ventilated place.
3. The hydration homework is finished.
High temperature yoga can make people sweat a lot. A normal person can consume a liter of water by practicing for an hour. If you don't drink enough water, your body will be very uncomfortable and may even lead to dehydration and coma. Drink a large glass of water before practice and replenish water in time during practice. Don't drink a lot of water after Bikram yoga, because the heart is heavily burdened at this time, which may lead to the blood supply of some organs not keeping up. Drinking plenty of water will undoubtedly increase the burden on the stomach.
4, not suitable for the crowd, please go around.
Practicing high-temperature yoga actually requires high physical conditions, so it is recommended that people with special physical conditions should not practice forcibly, such as pregnant women, or people who are particularly weak and recovering from a serious illness, which are not suitable for practice. Patients with low blood pressure, high blood pressure or heart disease also had better not practice, so as not to be overwhelmed by high temperature stimulation.
Tips for high temperature yoga:
1, eat some digestible food (fruit, yogurt, etc. ) Two to three hours before practice.
2. Students suffering from hypertension, heart disease, dizziness, initial recovery from a serious illness or shortly after surgery should not practice high-temperature yoga.
3. Don't do too difficult movements and handstands during the physiological period.
4. It is best to wear a sweatshirt with pure cotton texture, which is loose and good in sweat absorption;
5. Prepare sweat towels and bath towels in advance. (Keep a set of underwear for later use)
6. After the practice, you need to take a bath and eat in 30 minutes.
7. If you feel uncomfortable during the practice, please lie down and rest immediately.
8. Drink a small amount of salt water before practice, and during the practice (accurately grasp the drinking time: you don't need to drink a lot of water before practice. If you drink a lot of water, your body needs a lot of blood to help digest water, which will affect the blood circulation during high-temperature yoga practice. Coaches usually let students drink one or two mouthfuls of water at regular intervals to moisten their throats. ) replenish water.
9. Try not to hold your breath during practice and breathe according to the coach's instructions.
10, because practicing high-temperature yoga will make your body sweat a lot, so you should supplement a lot of water containing electrolytes after practice.
1 1. Please don't put on makeup before practice, because sweating will clog your pores.
12. Taking vitamin B before class can prevent dehydration and help metabolism. Taking vitamin Vc and Ve after class can resist oxidation and delay skin aging caused by high temperature.
Practice three times a week: practicing high temperature yoga will sweat a lot and consume a lot of energy. Don't practice hot yoga every day, just four times a week, otherwise it will be counterproductive.
Precautions for practicing high-temperature yoga 7 Precautions for high-temperature yoga
1. People with chronic diseases such as hypertension, diabetes and heart disease need to practice carefully.
2. Patients with acute diseases such as colds and fever should not practice.
Don't eat within 2 hours before practice. Otherwise, when you start practicing, you are in the stage of digesting food in your stomach. In a high temperature environment, exercise will affect your blood circulation. The specific symptoms are rapid heartbeat, nausea, dizziness and brain swelling.
During the practice, you need to replenish water. Just practice as hard as you can, don't hold on. When you feel thirsty and sweat a lot, please take the initiative to replenish water.
Don't rush out of the practice room after practice. It is absolutely forbidden to enter the low-temperature greenhouse directly from the high-temperature practice room. The consequence of this is that the blood vessels in the body will suddenly increase the load.
6. When practicing, if you feel uncomfortable, you must resolutely stop practicing and take a breath. If the symptoms are not relieved, measures should be taken in time. In addition, this situation generally shows that asana is not suitable for practicing high-temperature yoga.
The action of practicing high-temperature yoga
The first style: pigeon king style
It looks like a pigeon foraging on its side, twisting its upper body and head.
Action decomposition: the left leg curls backward to the root of thigh, the right leg points to the back of the body, then the calf is retracted, the hands are buckled on the top of the head, then the body bends to the right, and the arms are close to the right foot.
Turning your face to the left can fully stretch the left side of your waist and reduce fat.
The second type: dog extension
According to Sanskrit translation, this action is a downward extension of the dog.
Action decomposition: arch your body into an inverted "V" shape, straighten your hands in front of your body, push your fingers forward and press your shoulders down; Straighten your legs and press your heels to the ground.
This action distributes the weight of the body evenly on the hands and feet, reduces the pressure on the spine, and increases the strength of the thigh and calf muscles and the elasticity of the shoulders.
The third type: eagle type
It opens its arms on the basis of the bird king style, and the shoulder joint drives the arms to open and close one by one, making an eagle strike the sky.
Action decomposition: keep the posture of the bird king (see 12), then slowly open your arms and try your best to stretch your arms backwards, but keep your elbows slightly bent and straighten your fingers hard, just like the wings of an eagle.
In addition to exercising a sense of balance, eagles can beautify the shape of their arms in all directions.
The fourth type: spider type
The legs, big arms and small arms and hands crossed at the back look like spiders with many feet.
Action decomposition: open your legs, sit forward, pass your hands under your big feet, reverse your back and cross your back.
Chin, shoulders, heels and hips touch the ground at four o'clock. Can fully exercise the flexibility and flexibility of the arm, but also help to relax the back.
The fifth type: locust type
Sanskrit translation is Cao Meng style. And the leg lifting action is very similar to that of locusts.
Action decomposition: belly down, flat on the ground; Lift your hips, put your hands under your legs and straighten your arms; Take chin, chest and abdomen as fulcrums, lift your legs upward when inhaling and slowly lower them when exhaling.
Legs cocked up like locusts. Locusts can exercise the strength and flexibility of the back, shape the lines of the legs, and often do it to relieve back pain.
The sixth kind: tortoise inhales.
It is shaped like a turtle sticking out of its shell. It stretches its neck and then slowly retracts.
Action decomposition: open your knees, sit up straight, and curl your calf back to the root of your thigh; The upper body leans forward, the palms are open, and the cervical spine is driven when inhaling, and the chin is raised. When exhaling, the chin is close to the chest, and the focus of exercise is on the neck.
The efficacy of high temperature yoga
1. Reduce fat and lose weight quickly.
2. Stimulate the lymphatic system and eliminate toxins in the body.
3. Enhance muscle compactness, exercise body softness and prevent sports injuries.
4. Enhance the autonomic nervous system, cultivate concentration and enhance self-confidence.
5. Improve cardiopulmonary function, promote blood circulation and metabolism, help digestion and improve body immunity.
6. It has therapeutic effect on long-term insomnia, migraine, lumbago, cervical spondylosis and gastrointestinal diseases, and can also reduce facial wrinkles and make people feel young.
Matters needing attention in practicing high-temperature yoga 8. High temperature yoga, also called high temperature yoga or thermal yoga. It is to do yoga in a high temperature environment of 38℃-40℃. So what should we pay attention to when practicing high-temperature yoga? Let's get to know each other!
People with colds, fever, kidney disease, diabetes, dysentery, heart disease, serious eye and ear diseases, lying-in women and high blood pressure are not suitable for practicing high-temperature yoga.
First of all, practicing Bikram yoga will bring some pressure to the heart and respiratory system. Use with caution if you have heart disease, low blood pressure or weak constitution. Novices may feel dizzy, which is normal. Pay attention to the control of time during practice, take a proper rest halfway and replenish water.
Secondly, students are advised not to eat for three hours before practice, drink a large glass of water for 20 minutes before practice, and don't eat for 1 hour after practice. Due to the cold in winter and the large temperature difference between indoor and outdoor, special attention should be paid to preventing colds. It is best to bring a thick coat, and the road from Bikram yoga studio to dressing room should not be sloppy. It is best to take a bath after 20-30 minutes of practice, otherwise the muscles and joints that are completely relaxed during exercise will easily become stiff.
In 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.
If you have symptoms such as sweating, dehydration, nausea, fatigue and abdominal pain, please stop practicing immediately and go out for air. If the symptoms are still not improved after several attempts, it means that your constitution is not suitable for this yoga system, and it is recommended to choose another one.
Going to the gym often is more acceptable to people who pay attention to exercise. If you seldom exercise, it is recommended to choose carefully. You can try it first and see if your body can accept it.
People who have a bad cold, fever, kidney disease, diabetes, dysentery, heart disease, serious eye and ear diseases, lying-in women and high blood pressure are not suitable for practicing Bikram yoga.
Don't eat for 2 hours before practice. In the process of food digestion, the blood needed by the stomach can only be deprived from the circulating blood filled with oxygen. In severe cases, hypoxia, dizziness, nausea and tachycardia may occur.
In the process of practice, be sure to replenish enough water, drink water in different periods, and don't drink too much pure water, which will wash away minerals in the body. It is best to drink sports drinks rich in minerals and electrolytes.
Taking vitamin B before exercise can prevent dehydration; Taking vitamin C and vitamin E after class can resist oxidation.
Bring towels and water when practicing. Don't take a shower immediately after practice, wait until the sweat dries and the pores shrink, which is more conducive to the discharge of toxins.
All precautions of yoga are applicable to bikram yoga.
Practice 2-3 times a week for 70-90 minutes each time.
Beginners may have difficulty adapting to the pressure brought by this high temperature on the heart and respiratory system for a while, and they will feel dizzy, which is normal. Now you can lie down and rest.
Practicing bikram yoga can also regulate emotions through breathing, thus achieving the effect of meditation.
Matters needing attention in practicing high-temperature yoga 9 1. Stand up straight, keep your back straight, tighten your muscles, raise your hands horizontally, inhale and exhale slowly, adjust your breathing, and keep 1 min. Yoga is very particular about correct breathing to be effective.
2. Keep breathing rhythm, raise your hands slowly and close your ears. Keep 1 min, thinking that our arm muscles are stretched to the maximum.
3. Keep your arms as straight as possible against your ears and don't bend them, otherwise stretching your upper limbs will have no effect.
4. Keep breathing in balance, lift your thighs and contract your calves, so that the soles of your feet are close to the inside of your knees. This process is difficult and may not be done well at first. After a week, you can master balance and breathe.
Almost every yoga movement labeled stovepipe can really make your legs thinner and thinner. In this sense, I think stovepipe is not difficult at all-of course, if you can't persist, it is easier to make your legs fat.
One-legged standing stretching yoga
1, mountain standing.
2. Exhale, bend your right knee, lift your right leg, and grasp the big toe of your right foot with your right thumb, forefinger and middle finger.
3. Put your left hand on your left hip, keep balance and take deep breaths twice.
4. Exhale, stretch forward, pull your right leg, straighten your right leg, and take two deep breaths.
When you are stable in this pose, hold your right foot with both hands, pull it up and take two deep breaths.
6. Now, while exhaling, put your head, nose and chin close to your right knee in turn and take 3-5 deep breaths.
7. Exhale, release your hand, slowly put your right leg on the ground and return to Yamanashi.
8. Repeat the above actions on the other side.
Exercise effect:
Standing and stretching on one leg is a good stovepipe exercise. From the perspective of the whole yoga system, an important aspect of its magical effect on stovepipe is leg stretching and strength exercise. In these two aspects, standing on one leg and stretching have been done. In addition, it also has a balancing effect, which can make the body more stable and balanced.
Experience sharing:
The soul of this action lies in action 4. If you find it difficult to do steps 5 and 6, stick to step 4, just like Gai Lou. When the foundation is laid, the superstructure will naturally be stable.
What is high temperature yoga?
"HotYoga" was founded by Indian yoga master Bickram Chowdhury and his wife, and it has developed rapidly in the United States. American music superstar Madonna and NBA star Michael Jordan are big fans of bikram yoga. Bikram yoga was very popular immediately after it was introduced into Hong Kong, and officially landed in Beijing in 2005.
"High-temperature yoga" is to complete 26 fixed yoga postures in 60 minutes at room temperature of about 40℃ and under strict ventilation system. For yoga that emphasizes physical stretching, the role of temperature cannot be ignored.
BikramChoudhury once made an image metaphor for high-temperature yoga: after a piece of steel is heated, it is easy to change its shape with a hammer, while the shape of unheated steel is extremely difficult to change. Therefore, indoor temperature of 40℃ can not only raise body temperature, but also accelerate blood circulation and soften muscles and bones hardened by lack of exercise.
In this way, even if the body is very short of exercise at ordinary times, it is easier to complete different stretching actions and it is not easy to get hurt. Therefore, high temperature yoga is very suitable for beginners or people who lack exercise for a long time.
The efficacy of "high temperature yoga"
1. Reduce fat and lose weight quickly.
2. Stimulate the lymphatic system and eliminate toxins in the body.
3. Enhance muscle compactness, exercise body softness and prevent sports injuries.
4. Enhance the autonomic nervous system, cultivate concentration and enhance self-confidence.
5. Improve cardiopulmonary function, promote blood circulation and metabolism, help digestion and improve body immunity.
6. It has therapeutic effect on long-term insomnia, migraine, lumbago, cervical spondylosis and gastrointestinal diseases, and can also reduce facial wrinkles and make people feel young.
Eight points for attention in practicing "high temperature yoga"
1. Wear sweat-absorbent and comfortable sportswear for practice.
2. Don't eat for at least 2 hours before practice. In the process of food digestion, the blood needed by the stomach can only be deprived from the circulating blood filled with oxygen, and in severe cases, symptoms such as hypoxia, dizziness, nausea and tachycardia may occur.
3. Don't talk while practicing.
During the practice, you must replenish enough water. Take a sip of water at different times. Don't drink too much pure water, it will wash away the minerals in the body and make the human body no longer store water. It is best to drink sports drinks rich in electrolytes and minerals, and never let your body exercise at full speed when you are "thirsty".
5. Be sure to cooperate with breathing when practicing.
6. People who have a bad cold, fever, kidney disease, diabetes, epilepsy, heart disease and high blood pressure are not suitable for practicing high-temperature yoga.
7. Don't be late, so you can't finish 26 action systems. It is recommended to practice three times a week.
8. Taking vitamin B before class can prevent dehydration, and taking vitamins C and E after class can prevent oxidation.
High temperature yoga is suitable for people.
High temperature yoga is especially suitable for people who enter the yoga room for the first time. This is because high-temperature yoga is practiced in a closed room at 38 ~ 40℃. At such a high temperature, various functions of human body are in an exciting state, blood circulation is accelerated, and the secretion of lubricating fluid at human joints is increased. At this time, the human body itself can quickly enter the training action state without doing too much warm-up.
Yoga training in such a premise environment will reduce the chance of injury, eliminate the tension of the body, and achieve the unity of meditation and body without the risk of injury.
Matters needing attention in practicing high-temperature yoga 10 1. Do it slowly.
When practicing high-temperature yoga, the most correct and important aspect is to slowly stretch your muscles while doing exercises.
This can prevent accidents such as muscle strain or fracture caused by excessive action. The principle of "stretching within a safe range" must be observed.
2, with breathing to do action
Be sure to cooperate with breathing when doing the action. Don't hold your breath without special requirements.
Don't hold your breath without special requirements.
When practicing all movements, you must cooperate with slow breathing, which is also following the principle of yoga safety.
3. Consciousness is concentrated in the main part.
When doing postures, we should focus all our attention on the main sports parts, carefully understand the feelings of the body, avoid the drift of consciousness, promote blood circulation here and remove excess fat.
4. Ensure that languages are disabled in practice.
Put an end to talking and laughing in practice. Yoga practice is a kind of exercise that combines breathing with body movements. Talking with a smile will cause disorganized breath and loss.
Especially when doing some handstands and body handstands, deep breathing is particularly important.
Only in this way can you ensure that your body can get a good exercise effect after practicing high temperature yoga.
5. Stay still when completing the posture.
In posture practice, the static state after posture completion is beneficial for practitioners to experience the sense of serenity of "moving in silence", and at the same time, with the help of the idea of focusing on the practice part, they can more truly experience the feeling and tension of the body, thus improving their own perception.
6. The 26 movements in Bikram Yoga series are scientifically arranged according to the characteristics of human muscles, ligaments and tendons.
If the practitioner jumps to the next movement without properly giving relevant muscle preparation activities, the effect of exercise will be greatly reduced, which is not conducive to the flow of qi and blood in the body. So when practicing, you should follow the instructions in the book.
7. Five key points of breathing and stretching
(1) Most stretching exercises don't need to hold your breath, but take a deep breath, and the breath is in harmony with the exercise.
(2) Although you are stretching, you should focus on relaxing the whole body.
(3) Stretch to the maximum, keep breathing, pay attention to relaxation, and don't exert yourself.
(4) If you feel pain during stretching, stop immediately, in other words: "If you feel pain, you will get nothing".
(5) Many movements don't need to be rushed, and the more stretching is not the better.