(A) to understand their physical condition
Know your health, physical condition, etc. The first choice is to judge whether you have any diseases, such as cold, fever, heart disease and so on. Don't exercise in the acute stage of general diseases. For some chronic diseases, you can consult your doctor whether you can do yoga exercise. If you are in good health, you can choose posture exercises with a large amount of exercise. If you are in poor physical strength, you can choose breathing meditation exercises or limb stretching exercises. In short, we should know our physical condition and make an exercise plan according to our own characteristics.
(B) clear their own exercise goals
Although there are many people who take part in yoga exercises, everyone's purpose is not the same. It is necessary to have a clear exercise goal and make a targeted yoga exercise plan according to the goal. For those who want to improve their physical flexibility, they should choose yoga stretching exercises. If you want to lose weight and stay healthy, you should choose some powerful physical exercises. If you want to relax and relieve stress, you should choose breathing, meditation practice and yoga practice to relax your body. For those who choose yoga as a fitness method, a comprehensive exercise plan can be made according to the length of exercise time.
(3) Determine the time and venue for your own exercise.
Make a yoga exercise plan that suits you, and make a clear yoga exercise schedule, including each exercise time and weekly exercise times. According to each exercise time, choose the exercise content. Determine where you can exercise and decide the content and type of exercise. If you can only exercise in the office, you can only choose the standing posture or sitting posture of yoga, and choose to do it in the chair. If the practice area is large enough, or if you exercise in a yoga classroom, you can choose a variety of yoga practice methods to exercise.
Determine the content and type of yoga practice.
First of all, we should have a clear understanding of yoga. For example, the basis of practicing yoga is breathing practice, and yoga breathing has basic breathing practice and high-skill pranayama practice. For beginners or ordinary exercisers, it is more appropriate to choose basic breathing. Basic breathing is divided into static breathing and dynamic breathing. Static breathing is the foundation, and dynamic breathing is the method of cooperating with breathing in physical practice. Beginners should do static breathing exercises first, and then gradually combine them with action exercises.
Secondly, there are so many yoga poses that beginners often don't know how to choose. Therefore, the scientific classification of yoga posture will be beneficial to the choice of exercise content. Yoga posture exercises are mostly carried out around the spine, mainly including spine flexion exercises, backward extension exercises, lateral flexion exercises and torsion exercises. Different ways of spine movement have different exercise effects. For example, the yoga posture of bending the trunk can calm people, help introspection and exercise the digestive system and reproductive system. The yoga posture of trunk stretching can stretch the body, make people active and energetic, exercise the digestive system, respiratory system and circulatory system, and balance the thymus, adrenal gland and thyroid gland; Trunk lateral bending yoga practice can make people take the initiative and coordinate their bodies.
The yoga practice of twisting the trunk can effectively exercise the spine above the waist, gently massage the internal organs of the abdomen, and provide fresh blood to nourish these organs. Spinal distortion can restore the central nervous system and the subtle yoga chakra system. Handstand can restore the human body, make people feel happy, eliminate physical and mental tension, and balance the pineal gland, pituitary gland and thyroid gland. In a word, before all kinds of yoga practice, we should make clear the types and effects of yoga practice, so as to choose the yoga content that suits us.