Matters needing attention in practicing yoga
▲ Avoid greasy and spicy diet. You should not eat for at least 3 hours before practice, and it is more scientific to eat 1 hour after practice.
▲ Try to urinate before practice.
▲ Take a bath at least 15 minutes after practicing yoga.
▲ Don't do yoga in the hot sun.
▲ When doing handstand posture, patients with hypertension and hypotension, patients with head injury, dizziness and heart failure should not do it, and menstrual women should not do it to avoid head congestion and danger.
▲ You don't have to worry that your muscles and bones are hard and you can't bear the torture of various postures. In fact, as long as you follow the teacher's practice procedure and cooperate with the breathing and stretching skills guided by the teacher, let nature take its course and take it slowly.
▲ Yoga should be worn as simply and loosely as possible. It is best to practice barefoot and take off your watch, belt or other accessories.
▲ Try to practice at the same time every day.
▲ Maintaining air circulation during practice is very important for pranayama practice.
▲ The mat should be supportive. Too soft or too hard is not good. Never let your feet slip.
behaviour
Posture 1: Pray.
Practice: stand up straight and put your feet together. Put your hands together on your chest. Relax all over. Take a good breath.
Benefits: establish a state of concentration and tranquility and prepare for the exercises to be done.
Posture 2: Arms extended (arms up)
Exercise: Raise your upper arm above your head, with your arms shoulder width apart. Lift your head and upper body slightly back.
Breathe: inhale when your arms are raised.
Benefits: Stretch abdominal organs, thereby eliminating excess fat and improving digestion. Exercise arm and shoulder muscles. Strengthen the spinal nerve and open the lung lobes.
Posture 3: Forward flexion (hands touching feet)
Exercise: Bend forward until your hand or finger touches either side of your foot or the ground in front of your foot. Touch your leg with your forehead, but don't pull it. Keep your knees straight.
Breathing: Exhale when you lean forward. Try to contract the abdomen in the last position and exhale as much as possible.
Benefits: It helps to eliminate or prevent stomach or abdominal diseases and reduce excess abdominal fat. Improve digestion. Helps to eliminate constipation, make the spine soft and strengthen the spinal nerves.
Posture 4: Riding style
Exercise: Stretch your right leg back as far as possible. Bend your left leg at the same time, but keep it still. Keep your arms straight and stay in the original position. At the end of the action, the body weight should be supported by hands, left foot, right knee and right toe. The last posture, head back, back arched, eyes up.
Breathing: Breathe in when the right leg is extended backwards.
Benefits: Massage abdominal organs and improve their activity function. Strengthen the muscles of both legs and achieve nerve balance.
Posture 5: Yamanashi
Practice: straighten your legs, put your feet together, lie prone, raise your hips in the air, and lower your head so that it is between your arms. The body should be two sides of a triangle. In the last position, your legs and arms should be straight, and try to keep your feet on the ground in this position.
Breathing: straighten your legs and exhale when bending your torso.
Benefits: strengthen the nerves and muscles of the arms and legs. Bend the spine in the direction opposite to the previous posture, thus further contributing to the softness of the spine. Strengthen spinal nerves and supply fresh blood.
Posture 6: throw yourself into the ground.
Exercise: Lower your body to the ground so that only your toes, knees, chest, hands and chin touch the ground in the last position of this posture. Hips and abdomen should be slightly lifted off the ground.
Breathing: Hold your breath after exhaling.
Benefits: strengthen thigh and arm muscles. Develop breasts.
Pose 7: cobra pose.
Exercise: straighten your arms and lift your body from your waist. Head back, this stage is the same as cobra pose's last position.
Breathing: Lift your body and inhale when you arch your back.
Benefits: Abdominal compression helps to squeeze out congestion from abdominal organs. This posture is very useful for all stomach diseases, including indigestion and defecation. Bend over to exercise the spine, soften muscles and restore the most important spinal nerves.
Pose 8: Riding (same as Pose 4)
Exercise: Bend your left leg forward so that it is close to your hand. At the same time, lower your right knee to the ground.
Breathing: Breathe in when the right leg is backward.
Benefits: See Pose 4.
Posture 9: Forward flexion (hand touching foot) (same as Posture 3)
Practice: put your right foot next to your left foot, straighten your legs and try to keep your forehead close to your knees. Don't push if you can't touch your knees, and don't push if you can't bend your legs.
Breathe: Exhale when doing this action.
Benefits: See pose 3.
Posture 10: arms extended (arms up) (same as posture 2)
Exercise: straighten your whole body and raise your arms above your head. Arms are shoulder width apart. Raise your head and put your arms back slightly.
Posture 1 1: Praying (same posture 1)
Practice: stand up straight and put your feet together. Put your hands together on your chest. Relax and breathe. The operation is over.
This set of movements is very suitable for beginners of yoga, but be careful not to use too much force. It's most important to try your best to avoid getting hurt. One more thing, softness is the result of practicing yoga, not a condition. Therefore, don't feel that your body is not soft and not suitable for practicing yoga.