Bikram yoga has a good effect on losing weight, detoxifying and shaping the body, and it is a very popular and innovative exercise mode. At normal temperature, muscles and tendons are stiff, but at high temperature, you will find that your body is surprisingly flexible, which will make you confident in yourself. This is also a major feature of Bikram Yoga.
Long-term practice of Bikram yoga can not only lose weight, but also relieve migraine, low back pain, cervical pain, gastrointestinal diseases and so on. In the introduction of Bikram yoga, such words appear repeatedly, and many people who are interested in practicing Bikram yoga also hold this purpose. Bikram Yoga Class lasts about 1 hour three times a week. Bikram yoga room is always crowded with the most popular people. The floor is covered with yoga mats, and the students are from their early twenties to their fifties, mostly white-collar workers. Exercising the flexibility of human body can improve the flexibility of spine. Squeezing the cervical vertebra in the opposite direction can play the role of relaxing meridians and promoting blood circulation, and treat migraine and cervical pain, especially for people who often sit in offices. Lack of exercise, nervous mental stress and excessive emaciation will all cause people's physique to be cold, and Bikram yoga just combines warmth and exercise to let people experience the "dislocation" of sports fun in the cold.
Bikram yoga is especially suitable for people who enter the yoga studio for the first time. Because high-temperature yoga is trained in a closed room at 38℃ ~ 42℃, various functions of the human body are in an exciting state, blood circulation is accelerated, and the secretion of lubricating fluid at joints is increased, so that the human body itself can quickly enter the training action state without warming up. Yoga training in this environment will reduce the chance of injury and eliminate the tension of the body.
"High temperature of 38-42 degrees Celsius" should be the most distinctive and special feature of Bikram Yoga.
"On the one hand, exercising in a high temperature environment is to restore the local high temperature in India and let the efficacy of yoga naturally erupt from the human body. On the other hand, if you practice yoga without heat, your body will be easily injured, especially in the cold season and for those practitioners who lack flexibility, high temperature is like heating a piece of steel and then changing its shape easily with a hammer. "
"Long-term practice of Bikram yoga can not only lose weight, but also relieve migraine, low back pain, cervical pain and gastrointestinal diseases." In the introduction of Bikram Yoga, the students are from their early twenties to their fifties, and most of them are white-collar workers.
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What should I pay attention to when practicing yoga in summer? 1. As long as you practice yoga indoors without air conditioning in summer, you can have the effect of Bikram yoga. 2. People with dirty diseases, high blood pressure, severe eye and ear diseases, diabetes, recovery from serious illness, lying-in women and sub-health are not suitable for practicing Bikram yoga, so if the environmental temperature is high in summer, these people should not practice yoga. 3. If you often go to the gym and pay attention to exercise, it will be easier to accept. If you seldom exercise, you can try it first to see if your body can accept it. 4. Once you have symptoms such as sweating, dehydration, nausea, fatigue, abdominal pain, stop practicing immediately and go out for air. If the symptoms are still not improved after several attempts, it means that the citizens' physique is not suitable for this yoga system, and it is recommended to choose other ways. Don't take a bath immediately after practice. Wait until the sweat is dry and the pores shrink before washing, which is more conducive to the discharge of toxins. 6. Pay attention to hydration when practicing yoga at high temperature. You don't need to drink too much water before exercise. Instead, you should replenish water or salt (such as 0.9% saline) immediately after sweating. 7. A man of practice should not practice when he is hungry or full. Practice time should be based on personal physique. Generally, it is advisable for beginners to practice for about 30 minutes, and it is forbidden to practice excessively or even overload. 8. After exercise, the human body may suffer from transient brain hypoxia due to loss of body fluids or high temperature environment. Avoid taking a cold bath, blowing air conditioning or drinking cold drinks immediately, and take a hot bath after a short rest and hydration. 9. Don't "sigh the air conditioner" immediately after exercise or blow directly at the air outlet of the air conditioner. 10. If you feel chest tightness, palpitation, shortness of breath, headache and other discomfort during exercise, you should immediately stop practicing and rest in a place with fresh air, good ventilation or normal room temperature. Those who can't relieve themselves after rest or have severe symptoms should seek medical advice in time.
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Exercise efficacy 1, quickly reduce fat and lose weight. 2, stimulate the lymphatic system, 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 metabolism, help digestion, improve the body's 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. 7. Promote sleep by regulating stress. 8. Balance diet and regulate endocrine. 9. Promote blood circulation.
Suitable for people who are healthy, have no serious illness and hidden dangers, and want to lose weight and detoxify. People with heart disease, hypertension, serious eye and ear diseases, diabetes, recovery from serious illness, lying-in women and sub-health are not suitable for practice.
Weight loss effect
"Because bikram yoga has a good weight loss effect, it is quite popular with young women. In fact, except for some patients with organic sexually transmitted diseases such as hypertension and heart disease, bikram yoga is a sport suitable for men, women and children. " Ms. Li Haiyan, general manager of Shandong Today Yoga International Chain, said in an interview that by practicing bikram yoga, through high-speed blood circulation, the organs of the whole body can be thoroughly cleaned, and toxins can be excreted through a lot of sweat.
Bikram yoga requires practitioners to do it at room temperature of 38℃-40℃. On the one hand, the effect of yoga comes out naturally from the human body; On the other hand, it is also easy to get hurt when practicing yoga when the human body is not hot. For women who lack flexibility, high temperature is like heating a piece of steel and then changing its shape easily with a hammer. Therefore, practicing yoga at high temperature will increase the stretching of the body, make the body more flexible and not easy to strain.
Bikram yoga's 26 movements can restore the body to a balanced state within 70-90 minutes, so that every muscle, every organ and even skeletal muscle of the body can be exercised, so that all fresh blood full of oxygen can be systematically delivered to all parts of the body and the body can return to a healthy and natural working state.
Heat consumes excess fat.
Bikram yoga's deep breathing exercise can increase the oxygen uptake of cells in the body, thus increasing oxidation and burning more fat cells. Bikram yoga can activate human glands to the maximum and maximize their functions. By practicing bikram yoga, you can get better muscle lines and higher energy levels, while reducing excess fat in your body. Several postures in bikram yoga's 26 movements are particularly suitable for regulating thyroid, which are directly related to the body's metabolism and can affect the weight. Fat metabolism will also increase due to bikram yoga, so fat will be converted into muscle and energy.
Therefore, bikram yoga can create an ideal weight. If you are not overweight, your weight will remain the same after practicing bikram yoga; If you are underweight, you will gain weight, healthy and solid body tissue, not fat.
Practice method
Asana, breathing and meditation are the three basic elements of yoga practice. Abdominal breathing and throat breathing are two basic breathing methods of Bikram Yoga. The former requires the abdomen to expand when inhaling and contract when exhaling, while the latter requires the tongue to roll in and the throat to contract when breathing, so that you can hear the sound from the throat. The advantage of breathing in this way is that it can activate the human lungs to the maximum extent and discharge the deposited waste gas out of the body. It is definitely easier said than done to implement these action requirements in every breath and inhalation.
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Stand and take a deep breath
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. Keep standing, legs straight, spine straight, heel and big toe close together, fingers crossed on chin, inhale through throat, elbows open as far as possible, the back of hand just touches both sides of cheeks, inhale as far as possible, then head back, elbows close together and exhale as far as possible. This cycle 10 breaths.
Efficacy: Be careful not to close your eyes, try to make your lungs feel completely breathing, and prepare for the later posture.
Half-moon/hand-touch foot type
Keep your body upright, clench your fingers, keep your forefinger straight and close together, keep your arms close to your ears, keep your body on the same side, bend to the left for 10-20 seconds, and then bend your upper body to the right and back for the same time. When bending forward, lean down so that your upper body is close to your legs and your heels are supported by your hands. If you find it difficult, you can bend your knees for 0-20 seconds.
Efficacy: This set of movements strengthens the exercise of waist line, buttocks, thighs and other parts as the beginning of warm-up.
Clumsy type
Stretch your arms forward, shoulder width apart, palms down, knees bent, until your thighs are parallel to the ground, your upper body is straight, and hold for 10-20 seconds, then slowly return to your original position. Then do a set of exercises to raise the heel to the maximum. The action is the same as above, except that when squatting, keep your knees together for 10-20 seconds.
Efficacy: This action is of great help to the blood circulation of thigh, hip muscles, knee joint and ankle joint. People with disc herniation can often practice this action.
Bird king style
The two arms are straight and crossed, the left arm is placed under the right arm, the elbow is bent to make the forearm vertical, and the palm is closed by turning the palm. After controlling the balance, put the center of gravity on the left leg, overlap the right leg from the front, make the back of the right foot hook the left calf, and slowly squat down 10 second. Change the other side, do the same action and keep the same time.
Efficacy: This exercise focuses on exercising leg and balance ability, which can effectively prevent calf muscle spasm.
Standing head touching knee type
Stand with your legs together, grab the center of your right foot with both hands, cross your fingers, and hold your big toe with your thumb. Straighten your left knee, make your right leg parallel to the ground, straighten your arms and upper body for 20 seconds, then bend your elbow, bend forward and move closer to your leg, hold for 10 second, and then do the same action in another direction.
Efficacy: This action also needs a high degree of balance. Exercising people's attention is very helpful to tighten the muscles of the abdomen and thighs.
Dance style
Meritorious posture. When exhaling, bend your right calf backwards and hold it with your right hand. When inhaling, your left arm extends upward from the side. When exhaling again, lean forward with your hips as the axis and lift your right leg upward for 5 seconds. Then practice in the opposite direction.
Efficacy: it can correct bad posture and make the body lines more slender and beautiful.
Warrior third style
Stand with your fingers crossed and clenched, your index fingers straight and close together, your arms extended upward and attached to your ears. Lift your left leg backward, lean forward so that your left leg, body and arm are in a straight line, hold 10 second, and do it again in another direction.
Efficacy: This action can reduce the fat of buttocks, thighs and buttocks while exercising the balance ability, which is also beneficial to the exercise of myocardium and lungs.
Stand with your legs apart and your head touching your knees.
Spread your legs about twice the shoulder width, spread your arms horizontally to your sides, lean forward, hold your heels with both hands, keep your head down, touch the ground with your forehead, and keep your legs straight 10 second.
Efficacy: This action can prevent sciatica and massage abdominal organs well.
triangle
The legs are about twice the shoulder width apart, and the left knee is bent to make the thigh parallel to the ground, while the upper body is bent to the left, the fingertips touch the big toe, and the palms are turned forward. Pay attention to straighten your right leg, keep your right arm up, keep it perpendicular to the ground, and breathe evenly 10 second. Do it again in a different direction.
Efficacy: this action can strengthen the strength of hip joint and side waist, and help to eliminate excess fat at the waist.
Stand with your legs outstretched.
Stretch your hands up and close together, with your head touching your right calf or knee and your hands touching the floor in front of your right foot. Breathe evenly, hold 10 second, and then do it again in the opposite direction. Keep your legs straight, keep your arms straight and stick them to your ears.
Efficacy: Doing this action often can reduce excess fat in thighs, buttocks and buttocks.
Tree type
Place your right foot at the root of your left thigh, palms up, hands crossed on your chest and arms behind your ears.
Efficacy: Nourish and strengthen the muscles of legs, back and chest. Cultivate a sense of balance and concentration, correct posture, promote the stretching of ankles, knees and hip joints, and prevent hernia.