Recommended books: Teacher Jing Li's Introduction to Yoga for Beginners comes with two VCD teaching CDs.

Teacher Hui Lan's Qigong and Meditation

Personally, I think these two books are very worthy of reference for beginners. There are not only knowledge of yoga in the book, but also very comprehensive training methods for practitioners. Many contents are marked with taboos, and higher-level meditation of yoga is also introduced. Although it is more suitable for beginners, in fact, the second half is more in-depth, and some cultivation theories besides posture need to be understood slowly.

For details of this book, please refer to www.yogawang.com/gonggao.html..

Required reading materials for yoga self-study

Don't blindly follow the trend of yoga fever

Yoga originated in ancient India and has a history of thousands of years. Now it has become a very popular fitness method. However, improper yoga exercise can easily lead to injuries.

Do yoga according to your ability.

Chen Shiyi, director of the Sports Medicine Department of Shanghai Huashan Hospital, said: "There are indeed many patients with sports injuries. I have treated some patients who were injured in yoga practice. They are often too reluctant to take action.

I even hurt my back, waist and neck. Ligament strain, cartilage tear, joint inflammation and neuralgia are all common' yoga diseases'. Therefore, when practicing yoga, we should fully consider our flexibility, balance and strength, and we must follow the principle of doing what we can. If the intensity is too high or the difficulty is too high, it may lead to sports injury.

You can't practice yoga in a hurry.

Wei Limin, coach of Shanghai Hada Yoga Club, said that most of the participants in the yoga class are women aged between 20 and 50, and most of them hope to lose weight by practicing yoga. But you must know that practicing yoga must not be quick and quick. Yoga has always opposed impatience for success. Some people only see one side of yoga, but ignore the essence of yoga-peace of mind, which is one of the reasons for the popularity of "yoga disease". Usually, practicing three times a week is more suitable for beginners, and it takes three months to feel the effect. Shen, a 76-year-old man, has been practicing yoga since 1992. After more than ten years of practice, not only the diseases that plagued him before disappeared, but also his physiological age was younger than his actual age.

Bikram yoga is not for everyone.

Wei Limin said that there is a kind of Bikram yoga that is becoming more and more popular. Bikram yoga is practiced in a high temperature room of about 40 degrees Celsius. People who have high demands on physical fitness and are in poor health should not try it easily. In addition, patients with chronic diseases such as hypertension, hypotension and diabetes can't do Bikram yoga exercise.

References:

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Yoga must learn to warm up.

No matter what kind of sports you are engaged in, it is necessary to warm up. It can prepare you for the later activities, otherwise it will be not fun to flash your waist and twist your feet.

After learning the breathing method of yoga, we will learn "Japanese worship", which is the warm-up exercise before you start yoga and the softening of the foundation of yoga. This is the most reasonable and effective physical adjustment method, which is suitable for all kinds of warm-up before exercise. There are twelve movements, including head → chest → waist → face → legs → buttocks, and the whole body is thoroughly massaged to soften the bones and muscles of the whole body. Therefore, if you are too busy to practice other yoga in your daily life, please spare at least 15 minutes to do "Japanese worship" 3-5 times a day, so that you can relax and be nervous all day, and you will be surprised at the changes brought by this warm-up exercise.

Description of Japanese worship behavior

1 Stand up straight, close your eyes and relax as much as possible, bend your elbows 90 degrees, put your palms together on your chest and breathe twice (abdominal breathing). When breathing, the mind has no distractions, and the consciousness swims with the qi in the chest and abdomen.

Inhale through your nose, naturally lift your arms upward, bend your waist, shoulders and back as much as possible, and feel your chest and abdomen gradually expand and gas gradually pour in.

3 Exhale the nose, slowly recover the upper body, and then bend the upper body forward. If you can't touch the ground, you can use yoga bricks as an aid.

4 Inhale, straighten your left leg backward, slowly touch the ground below your left knee, arch your right knee, naturally droop your arms, stretch your head, neck, chest and back as far as possible, lower your hips, concentrate your consciousness on your chest and abdomen, and then exhale slowly through your nose.

Inhale, put your feet and palms on the ground, put your legs together, lift your hips up, push your thoracic vertebrae inward to form a triangle, then exhale slowly and breathe twice.

6 Inhale, erect your arms, support your upper body and lift it off the ground. Lean your head, neck and chest back as far as possible, push your waist forward, and then exhale. After the above decomposition, press 5→4→3→2, and the whole group repeats 3 times.

Efficacy:

The whole body has smooth blood circulation. At the same time, through breathing, the oxygen filled in the blood can better play a good role in eliminating anemia symptoms. At the same time, it can also enhance the function of internal organs, increase hematopoiesis, correct the skew of back bones, adjust autonomic nerves, and help the posture and figure to be straight and soft, and feel comfortable.

Reference picture: www.52yoga.net/info/1016-1.htm.

Who is not suitable for practicing yoga?

A few days ago, there were media reports in Hong Kong that a 49-year-old woman suddenly fell to the ground while practicing yoga in the gym and stopped breathing when she was taken to the hospital for rescue. It is said that there is no disease in front of women. It's a little scary to die suddenly because of practicing yoga. The Hong Kong media also specially invited experts to explain that yoga is not suitable for everyone.

Who had better not do yoga?

Patients with hypertension and heart disease; People who have a bad rest at night and feel dizzy during the day; There are also women who can't do yoga during menstruation. Because yoga posture changes greatly, especially when people stand upside down and bend over, blood will flow backwards, which will easily lead to insufficient blood supply to the heart and brain, ischemia and shock.

Yoga originated in India and is very popular all over the world, but it is different from other sports. In terms of dressing, yoga practitioners should try to wear loose cotton clothes, do not wear trousers with belts, do not wear halter tops (you will catch cold during meditation and meditation), and walk barefoot. Women had better not wear bras and take off all accessories, such as bracelets, earrings, necklaces and watches.

Diet, do not eat fried food, try to eat less or no meat, do not drink coffee. Don't eat for 2 hours before practice.

In terms of environment, the most important thing to do yoga is to learn to breathe, and those gyms built in the basement without good ventilation should be resolutely abandoned. To choose a training room with relatively good air circulation, you can also do it at home. Open the window and let the breeze accompany you to finish the exercise.

Important intimate tips before practicing yoga

◆ Remind practitioners.

Yoga is a kind of whole body gland exercise, and anyone can learn it, regardless of age. In addition to practicing in the office, gym or home, there are several points that need special attention:

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. 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 being scared.

3. Try to relax when practicing and allow your body to feel a little sore, but don't push yourself too hard or force yourself.

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

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

6. 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.

Choose the yoga that suits you.

After thousands of years of development and evolution, yoga has spawned many different factions. At present, there are mainly Hada Yoga, Chongdao Yoga and Ananda Yoga in China, and there are some differences in postures and theories practiced by different factions.

At present, there are many kinds of yoga classrooms in China, some of which are taught by individuals without professional licenses. How to choose a coach is a headache.

You may wish to make a choice according to your own needs. Want to lose weight, treat diseases, exercise limb flexibility or reduce stress and make some friends through yoga? Or do you just want to seek inner peace?

Different yoga teaching focuses are different. I suggest you think clearly about the purpose of practicing yoga first, and then try the class yourself to experience the teacher's teaching methods and classroom environment. After practicing a few times, your body will know which yoga classroom is right for you.