Yoga, which is popular and hot in many different parts of the world in recent years, is not only a popular or fashionable fitness exercise. Yoga is a very ancient energy knowledge cultivation method, which integrates philosophy, science and art. Yoga is based on ancient Indian philosophy. For thousands of years, psychology, body and spirit have become an important part of Indian culture. Ancient yoga believers developed a yoga system because they believed that by exercising and regulating breathing, they could control their thoughts and emotions and keep healthy forever. All sports will have some instructions and precautions before they start, and yoga is no exception. In this chapter, we will talk about some precautions in yoga practice and why there are these precautions.
First, yoga is easy to practice on an empty stomach.
Unless otherwise specified in the exercise, it is best to practice three to four hours after meals and about half an hour after drinking liquids.
Let's look at the reason for this rule. Yoga moves are bending, stretching, twisting and pushing. Bending, stretching, twisting and pushing are the characteristics of yoga. Let's do a little experiment: there is a big plastic bag full of things. What happens when you squeeze this bag? It will explode. If our stomach is full of food and then squeezed, it will only bring unnecessary burden to the digestive system. If we happen to squeeze rice into the appendix, we will be in big trouble. This article is considered from the perspective of our overall health. Since it is considered from the perspective of health, there is no need for dogma. In other words, you only ate an apple for this meal. You just need to digest it and practice on an empty stomach. As long as your stomach is empty, and don't jump around immediately to cause gastroptosis, otherwise it will easily cause food to enter the non-digestive tract. Do you have the feeling that after drinking water, whether you are ready to run or exercise, will you feel like a water bag? You will be embarrassed and uncomfortable, and your gastrointestinal tract will be uncomfortable, so let's not practice immediately after drinking water. If a friend is really thirsty, you can take a sip, preferably within 60 ml. Then we will see that there are other rules in the exercise. What do you mean by not following this example? This is because of our clean work. For example, capra Shanlana, a businessman from Hatta Six Industries, needs to drink a lot of water in the practice of Shangka. It washes your intestines with the help of water and specific actions, so it is otherwise stipulated in practice, and this example is not followed. In addition, there are Bikram yoga exercises. During the whole practice, you sweated a lot and lost too much water. You can drink water in practice.
Second, when doing various yoga moves, you must gently stretch your body at the edge of the limit, and don't push and pull hard. If you exceed your limit, it is a wrong exercise.
There is a word here that may not be clear to everyone. What does it mean to be on the edge of the limit? A group of well-known lyrics say that it hurts and is happy. I stretched forward, stretching beyond endurance, but at the limit of stretching, I felt the joy of exercise. Do it. If it's painful, it won't work. I can't pull the teacher like that. If I pull hard, my muscles will tear and strain. If you want to go further, it will hurt, it will hurt. Although I'm still a little short, I'm painful and happy. This is the edge of the limit. Gentle stretching, controlled exercise. Don't push and pull too much. For thousands of years, yoga has been regarded as a sport with little sports injury. But now, more people are injured while practicing yoga. Is yoga not good? No, everyone didn't follow the rules of the game. Attention, be sure to pay attention to this one. When doing various yoga moves, you must gently stretch your body at the edge of your body limit, and don't push or pull hard.
If you feel tired or trembling during the practice, please take back your work immediately and don't insist too much.
You may have such a situation, for example, where you are on the boat, have you ever experienced muscle trembling? Yes, I did. Why do I tremble? It's muscle fatigue. For example, when you are extremely tired, if I ask you to do the sun ceremony 20 times, you may go on strike. Muscles, too, can't keep shaking. Why did you push it? It will get hurt. So, when you are exhausted and can't do it, don't force yourself to do it. Don't be depressed about what you can't do. As long as you practice regularly and give time, your body's endurance will get stronger and stronger, and your physique will get better and better. ...
Sitting forward can not only calm the whole nervous system, but also calm the brain.
Especially for beginners of yoga, leaning forward in a sitting position is easier than leaning forward in a standing position, because it takes a little more effort and a certain balance ability to complete leaning forward in a standing position.
Generally speaking, as long as you practice reclining posture, you will lay a good foundation for practicing standing posture, and also provide a practical choice for patients with hypertension or other diseases. If they were smart and obedient, they wouldn't put their heads under their hearts.
Leaning forward can affect many energy centers (chakras) and important organs in the body at the same time, but the most beneficial point is Liyuan (also known as the central chakra or the second chakra). This chakra is responsible for the kidneys and adrenal glands. Therefore, practicing forward posture is an effective way to balance and strengthen the functions of these organs.
The forward leaning type is mainly divided into rhombic type, baddha konasana type, straddle type, one-leg exchange stretching type, archery type, back stretching type, cow face type and boat shape.
& lt sitting posture: lean back >
Reclining generally requires strong body and leaning forward requires flexibility. At the same time, leaning back is a good way to strengthen the body and regulate the body, especially for the muscles of the back, legs and buttocks. If you feel that you don't have the strength to do the backward posture, please practice the one-star stance first, such as the warrior posture.
1, backward posture can enhance the flexibility of the spine, help improve the standing posture and sitting posture, and maintain the elasticity of the spine. They can also benefit the nervous system by increasing the blood supply to the spinal region and the nerves extending from the spinal column.
2, stretch the abdominal area, and can help digestion to a great extent, because they can regulate the generally weak abdominal muscles and digestive organs. They can also expand and open the chest area and increase the flexibility of the shoulders, thus helping the chest to expand more. This can create better conditions for deep breathing and benefit the respiratory system. When the body leans back, the brain will also enter a passive state of calm.
3. Reclining will affect many energy centers. For example, the throat chakra, which is located in the energy center of the throat, is affected whenever the neck is straightened or put down.
When performing a full backward tilt, all air wheels will be affected. However, the most affected and benefited chakra is the umbilical chakra, the third energy center, which is closely related to the abdominal plexus.
This chakra is also related to the pancreas. The pancreas has chemical effects on the stomach, liver and spleen. From the point of view of energy, all organs are interrelated and support each other.
The pancreas regulates the sugar content in the body by producing insulin. If the content of insulin is reduced, it will easily lead to diabetes, and muscles can no longer effectively use glucose. The function of the spleen is to distinguish between pure and impure food that everyone eats.
These physical functions and their related chakras also affect our mood. For example, our ability to distinguish the value of things is very important. When the energy of the spleen is blocked, it will lead to negative emotions, which will distract us, worry too much and feel "stagnant". In this way, the spleen affects our ability to make decisions and move on in life.
Lying posture is mainly divided into cat stretching, camel stretching, cobra pose, locust stretching, bow stretching, fish stretching, dog stretching and bridge stretching.
& lt sitting posture: spine bending >
Spinal torsion is particularly useful for arranging the position of various vertebrae, which can effectively twist the spine above the waist. These postures can gently massage the internal organs of the abdomen and provide fresh blood to nourish these organs. They can also enlarge the chest and create conditions for better breathing, especially through the chest.
Torsion of the spine revitalizes the nerve center of the nervous system, which extends from the spine to the periphery of the body. Therefore, these postures have greater influence on the autonomic nervous system than any other postures, especially on the vagus nerve. It has the function of sorting out and calming the body and mind; So it can not only make the body radiant, but also make the delicate chakra system full of vitality.
The autonomic nervous system is controlled by the brain stem and hypothalamus, which is responsible for all the body functions we don't know. These functions include digestion, respiration, gland and hormone secretion, heartbeat, blood circulation and kidney and liver functions.
Vagus nerve is an important part of the parasympathetic nervous system in our body, and it also affects the sympathetic nervous system. Parasympathetic nervous system is a quiet and relaxed part of autonomic nervous system, which can balance the activity and stimulation of sympathetic nervous system.
Vagus nerve extends from the brain to the spine and ends in the abdominal plexus. This nerve is related to seven energy centers (chakras), which are closely related to various sympathetic plexus in the body.
By making the nerve center full of vitality, energy and strength gather together, thus releasing the energy trapped in the body. In this way, energy can be better utilized. We can release energy by performing spinal torsion, and at the same time make all the subtle parts of the body and physical strength (related to the gas wheel) full of vitality.
Lying posture is mainly divided into spinal twist, sitting twist and crescent.
& lt standing posture >
In yoga, reflexive posture is very important for all postures. The purpose of reflexive posture is to restore your body symmetry after completing those asymmetrical standing postures, and at the same time, these reflexive postures can relax and stretch your thighs and spine.
Standing posture is mainly divided into mountain posture, squatting posture, bending posture, side bending posture, warrior first posture, warrior second posture, triangle stretching posture, rotating/rotating triangle posture and side triangle stretching posture.
& lt balance posture: balance between standing and hands >
Refers to the use of the body in a balanced or equal way, so that the body can move flexibly, pose and coordinate its limbs. It can calm your brain and concentrate.
Balance posture is mainly divided into tree posture, samurai posture, half moon posture, eagle posture, dance posture, balance posture, bracket posture, oblique bracket posture, peacock posture, rear bracket posture, crow posture and inverted posture.
& lt handstand posture >
The handstand posture is an indispensable part of yoga training. They can affect the function of the body in various ways, so that we can get physiological, psychological and spiritual benefits, and these gestures can also make the whole system full of vitality again. For example, they can relieve fatigue, insomnia, headache, varicose veins, digestive system diseases and excessive tension and anxiety.
Handstands are mainly divided into shoulder handstands, plow handstands, scorpion handstands and head handstands.
& lt rest and relaxation posture >;
Effective movements are often the time to exert maximum energy and the most relaxing time.
Relaxation posture is mainly divided into supine relaxation, horizontal heroic and half-length supine relaxation.