Necessary conditions:
1. Without a solid foundation, a house cannot stand. If there is no discipline and internal principles that lay a solid foundation for shaping character, it is impossible to form a complete personality. Without the foundation of discipline and internal strength, asana practice is tantamount to acrobatic performance.
2. For a yogi, the required qualities include self-discipline, faith, tenacity and perseverance, that is, the determination to practice yoga persistently and regularly.
Cleaning and food
You should empty your bladder and stomach before you start practicing yoga asana. Some inverted poses help bladder movement. If the practitioner suffers from constipation or can't empty his bladder before practice, then practice from handstand posture, shoulder handstand posture and their variants. Try to practice other poses after emptying the bladder. Don't practice advanced yoga poses without emptying your bladder.
have a bath
4. Taking a bath will make it easier to practice yoga asana. After practicing yoga asana, it is best to take a bath after 15 minutes, because your body will become sticky because of sweating. Taking a bath before and after practicing yoga poses can make your body and mind more excited.
food
5. Yoga asana is best practiced on an empty stomach. If it is difficult, drink a cup of coffee, cocoa or milk before practice. If you have a light diet, you won't feel any discomfort after 1 hour. If you are full, you should wait at least 4 hours before you start practicing yoga asana. You can eat it in about half an hour.
time
6. The best time to practice yoga asana is dawn or evening. It will be more difficult to practice yoga asana in the morning because the body is still a little stiff. I feel refreshed in the morning, but as time goes on, my mental alertness and willpower will gradually weaken. Stiffness can be solved by regular practice. The body is more flexible at night than in the morning, so it will be easier and easier to practice yoga poses here. Practicing yoga poses in the morning helps practitioners to start their day's work better. Practicing yoga poses at night can sweep away the fatigue and tension of the whole day and make practitioners feel refreshed and calm. Therefore, those more difficult poses should be practiced in the early hours of the morning when people's will and determination are strong, while those * * * poses (such as head-down, shoulder-down and other variants, and sitting posture with backward extension) should be practiced in the evening.
sun
7. Don't practice yoga poses after going out for a few hours in the hot sun.
location
8. Yoga asana should be practiced in a clean and ventilated place, without bugs and noise.
9. Don't practice yoga poses in open spaces or uneven places. Instead, spread a folded blanket on the flat ground to practice.
Matters needing attention
10. During exercise, facial muscles, ears, eyes or breathing should not feel any uncomfortable pressure.
Close your eyes.
1 1. First, open your eyes. Then you will know what you are doing and what you did wrong. If you close your eyes, you can't understand the movements of your body, or even the direction of the posture you are practicing. Only when you master a specific posture well can you practice with your eyes closed, because only in this way can you adjust your body movements and feel the correct posture even with your eyes closed.
mirror
12. If you practice yoga pose in front of the mirror, make the mirror vertical to the ground and stand on the ground. Because if not, the angle of the mirror will make pose look a little tilted in the mirror. Unless the bottom of the mirror touches the ground, you can't observe the overall movement of the body or the position of the shoulders and head in some inverted poses.
cerebrum
13. When practicing yoga asana, only the body should actively participate, while the brain should remain still and alert. If the brain actively intervenes when practicing yoga asana, then you can't find your own mistakes.
breathe
14. In all asana exercises, you should only breathe through your nostrils, not through your mouth.
15. Don't hold your breath when practicing asanas and keeping asanas. Practice breathing skills in different postures given at the back of this book.
Body posture
16. After you finish the yoga pose, lie down and keep the corpse pose for 10 to 15 minutes, because this pose can drive away fatigue.
Asana and Breathing Control
17. Please read the tips and precautions about breathing control carefully before trying to practice breathing control. Breathing control can be done before morning asana practice or after evening asana practice. ......& gt& gt
Question 2: How to practice yoga at home? What do novices do? You can practice yoga at home.
1. You don't need to wear shoes to practice yoga, just barefoot. On the one hand, barefoot can relax the legs, enhance the perception of the soles of the feet and squeeze the acupoints of the soles of the feet; On the other hand, the friction between the soles of the feet and the ground facilitates the completion of yoga movements, especially balance exercises. Of course, if the weather is cold, you can also put on socks to practice. You should wear loose, sweat-absorbent, breathable cotton or linen clothes, and the coat should fit to complete some handstands. It's best to tie your pants tightly, not elastic. At present, the more popular clothes made of pure cotton and lycra are also better choices.
If you practice at home, it will take at least 30 minutes to have a significant effect. If you don't have enough time, you can practice pranayama or meditate for ten minutes.
3. Early morning and before breakfast are the best time to practice yoga, followed by 3-4 hours at night or after meals. Other times are fine, but after keeping an empty stomach or fully digesting (digesting food). As for meditation, you can choose to practice late at night or around 4 am. If you don't have time to concentrate on practicing, you can also divide the exercise into several or even more than a dozen paragraphs. You can practice one or two yoga postures or carry out pranayama in five minutes: meditation, which is equivalent to a yoga class at the end of the day.
4. When practicing, a lot of * * * will squeeze into the stomach, and after eating, you may feel dizzy, sick and even vomit. Moreover, when practicing, the blood of the body is concentrated on local muscles or organs, which will affect the digestion and absorption of food and increase the burden on the heart. If you feel hungry, you can eat a small amount of digestible food 1 ~ 2 hours before practice, which can alleviate the hunger in practice.
5. Taking a bath will make it easier to practice yoga asana. After practicing yoga asana, it is best to take a bath after 15 minutes, because your body will become sticky because of sweating. Taking a bath before and after practicing yoga poses can make your body and mind more excited.
For beginners of yoga, it is suggested to start practicing from standing posture, such as mountain, triangle stretching and triangle side stretching. It is no exaggeration to say that all standing postures are very necessary for beginners. They can not only enhance the flexibility of the body, but also make the body strong to adapt to more difficult yoga movements.
Yamagata:
One of hatha yoga poses is a common yoga pose. Mountain means mountain. Sama means not to move vertically. It just stood still. Yamanashi is a posture, which means standing firmly like a mountain. This is a basic stance. Yamagata can help all joints in a standard state, strengthen foot strength, make hip and leg muscles healthy and elastic, and also help you to have a good posture, bringing a sense of balance and lightness in daily life. These are the keys to practicing yoga posture safely and effectively, and they are also the focus of long-term health and comfort.
Triangle extension:
One of hatha yoga poses is a common yoga pose. This pose strengthens leg muscles, eliminates leg and hip stiffness, corrects leg deformities, and makes legs develop evenly. At the same time, it can also relieve back pain and neck sprain, strengthen ankles and strengthen chest.
Triangular side extension:
This pose is commonly used in hatha yoga. In this pose, the sides of your body extend from one toe to the other fingertip. When practicing this pose, pay attention to keeping your body stable. Utthita means stretching, elongation, prarsva means side, kona can be translated into angle.
Question 3: What should beginners of yoga do? How to do a specific yoga movement?
Everyone usually does one action, breathing together, and then every few tens of seconds, a group does 5- 10 times
This makes the effect of this action only play 5%.
For example: if you practice typing. Type 10 every day. When can I type freely?
Or: You drive 10 km every day. When can you start?
Or: When will it work to walk 50 meters a day?
Yoga is the same as above: it is all training.
So, first of all, every movement of yoga should be done more than 30 times.
Just try it. If you always do 5- 10 times, try to do an action 30 times.
You will soon feel something you have never felt before.
Tell a joke, a friend of mine, his wife is not nice to him. I said, you've heard: "Women need compliments." He said, "I praise her every day." "How much is it?" "It's usually a sentence." I said, "Try 20 sentences every day." He has made up his mind. It's good. A week later, he said that his wife was moved to tears: "I think you know me."
Obviously: this is not enough.
Yoga should be effective, and the second is to pay attention to the norms of action:
You all know: Tai Ji Chuan, requirements: straight head, neck hanging, chest holding, back pulling, straight waist, calm, slow breathing, relaxation, anal retraction, and so on.
This is the real requirement.
And yoga. Never too few.
But the requirements of yoga can't be summarized in words. It varies from person to person.
Last time I met a net friend, she said: What yoga do you practice?
I suddenly find it difficult to answer her.
I actually want to say, "I practice correct yoga." But after thinking about it, I said a few perfunctory words.
Don't believe in this yoga, that yoga?
It's like, practicing Tai Chi, 24 styles will do. What Yang style, Chen style, Wu style, this style and that style have nothing to do with us. If you practice for 2 hours every day, you can practice 3-5 movements at most. Unlike Indian yogis, they practice more than 12 hours a day. I know a yogi who stands on one foot. How long has it been? 20 years. They need a strict distinction.
Just like vegetarians, there are Mahayana and Hinayana? Also divided into tantra?
I'm not against being so strict, but against being mysterious by these scary names when there is nothing to cultivate.
The design of fitness program is by no means easier than the design of a building.
First of all, everyone must understand: you can't just do one kind of exercise.
Say it again: you can't just do one kind of exercise.
Several sports must be combined.
Design a combination of several sports, namely: fitness strategy.
Second, the design of fitness strategy can only be completed on the premise of knowing your body to the greatest extent.
Third, once designed, it must be implemented.
Fourth: modify while executing.
Anyone who wants to change his body shape and physique should not think that it can be done once and for all by a kind of exercise or a panacea.
On the contrary, the combination of several kinds of exercise, exercise and diet, internal and external combination, and the combination of spirit and flesh are the healthy principles of this accidental life.
Everyone seems to have expectations for me that I can't bear.
Unless you are willing to understand your body fundamentally,
Unless you are willing to study your body seriously with a stranger,
Unless you are determined to enter a new way of life,
Otherwise, tinkering won't help.
Summary: Fitness should have a fitness strategy, based on understanding the body's fitness design, and then closely follow it. Only in this way can we change our body shape and improve our physique.
If a fitness design does not consider the history, present situation, environment, family, personality and conditions of the designed body, then the fitness design is often a failure.
That's why everyone looks so easy, such as all kinds of fitness books that are popular recently. In fact, remove those difficult parts and just look at the outline.
As a friend of mine said, I can't help it. My wife has to buy a BMW to learn to drive. Safety comes first.
Behind this lightness is his support of hundreds of millions of assets.
However, how do outsiders know how much effort and luck it takes to own hundreds of millions of assets?
......& gt& gt
Question 4: What preparations do beginners need to make to practice yoga at home? What should I pay attention to? How do I start practicing?
There are three ways to start practicing:
1) Find a yoga studio for teachers to teach face to face.
2) Start with VCD.
3) Start with books
It's best to have a teacher teach you face to face, and your questions can be answered in time. It is also feasible to practice reading with VCD. At present, many people in China started from books and VCDs. But this kind of communication must be strengthened to avoid the deviation of understanding books.
Can I practice at home?
A: Yoga is a perfect scientific system and you should adopt it.
Accurate method practice. If you can't follow the rules, these
Yoga practice has become a tasteless machine action, which is different from the real one.
Justice runs counter to it. So not many people practice well at home.
Experts believe that yoga is a kind of physical and mental exercise for both men and women.
Suitable, therefore, it is not exclusive to women.
There are many kinds of yoga, which is the best?
A: Any yoga can achieve the purpose of yoga, which is quite popular at present.
What you can do is Hada yoga, because this is an introduction to yoga.
How long does it take to practice each time? Do I need to practice every day?
We suggest that it is best to practice three times a week, each time 1 hour. such as
If not, you can arrange half an hour or even 10 minutes every day.
The key is to keep practicing, otherwise the effect will be greatly reduced. Practice yoga
Jia, you are insisting.
What is yoga?
The word "YOGA" comes from Sanskrit transliteration, which means "connection and unity". The ultimate goal of yoga is to combine spirit and body into the most perfect state. Yoga can be traced back to 5000 years ago, and it is a marginal subject, between philosophy and physical education. The original meaning of yoga is "harmony". The language development of studying it is developed from yoke (the cover of a carriage), with the purpose of providing a way to control one's heart and let oneself control oneself. Yoga is a way of life and a teaching system that integrates body, mind and spirit. Yoga is an oriental philosophy, which contains many philosophies of life and makes people understand the true meaning of life. It is called "the treasure of the world". Yoga originated in the Himalayan foothills of northern India. When practicing body and mind in nature, ancient Indian yogis accidentally discovered that all kinds of animals and plants are born with methods of treatment, relaxation, sleep or staying awake, and can recover naturally without any treatment. Therefore, ancient Indian yogis created a series of physical and mental exercise systems by observing, imitating and experiencing animal gestures, that is, the * * * method. These postures have been tempered for more than 5,000 years. Yoga has taught people healing methods and benefited people from generation to generation.
In China, the development speed is also quite fast, and now there are yoga clubs in almost every city.
Yoga is an attitude and way of life, not only a fitness method, but also a road to enlightenment. How much you can get depends on your own practice purpose. The immunity brought by exercise is temporary, and only by perseverance can we have good effects and feelings.
What are the benefits of practicing yoga?
Some for health, some for inner peace, some for slimming and bodybuilding, some for increasing sexual attraction, some for exploring philosophical concepts, and some for other reasons. Of course, there is no difference between various motives and purposes. Significance of Yoga: Yoga is intended to combine and has the meaning of self-realization. Here are some basic benefits
1) regulates physiology and achieves balance.
Yoga emphasizes that the body is a big system, which consists of several parts. Only by keeping all parts in good condition can we have a healthy body. Yoga adjusts the physiological functions of various organs through methods such as * * * method and pranayama method, so as to achieve the purpose of strengthening the body.
2) eliminate tension and calm your heart.
Through yoga, complete breathing, meditation and various methods, regulate the nervous system and eliminate tension.
3) Cultivate one's mind and cultivate one's nature, be virtuous and carry things.
Yoga advocates a healthy attitude towards life, so that you can naturally get rid of bad habits such as smoking and drinking. By constantly surpassing yourself, you are also full of confidence.
4) Special achievement method and special curative effect.
Yoga is very effective for weight loss, insomnia, anxiety and arthritis. ...& gt& gt
Question 5: How long does it take to learn yoga? See if you want to simply relax or take it as a career. Generally speaking, it depends on everyone's physical flexibility. You must abide by the preconditions carefully. You will remember many simple movements in about ten days, which is very flexible, and you will make them standard in three or two months. But ordinary courses and coaching courses are different. Textual research is much stricter.
Question 6: How do beginners learn yoga? If you just want to lose weight, I think it's best not to choose yoga and buy a CD for aerobics, because it's really easy to get hurt if you don't have correct guidance when practicing yoga.
You can do aerobics and pay attention to your diet. You can definitely lose weight.
If you must practice yoga, please introduce you to a teacher-Krishna Kumari. She is the most famous yoga instructor in China. She has been engaged in yoga since 2000 and knows a lot about yoga. You can go to the bookstore to buy her DVD. There seems to be a book. It's beautiful. It's in good shape.
I wish you success!
Question 7: Does yoga have to be practiced every day to be effective? Key points of yoga practice:
Note: Before you practice according to the following methods, please make sure that you have fully mastered the methods you have learned.
Never practice within 30 minutes after a meal! Also, don't practice when you are tired!
Yoga practitioners should first understand the most suitable time, place, physical condition, sports clothes and other precautions for engaging in this sport.
Time:
Early in the morning, before breakfast is the best time for yoga exercise. You can also practice in the evening or at other times, but practice on an empty stomach or after complete digestion. Generally speaking, it is three to four hours after meals, and you can practice after drinking liquid food or drinks for half an hour. In fact, the more specific practice time is before sunrise in the morning, when the sun reaches the top of the head at noon, after sunset at night, at 12 o'clock in the morning. Practice different contents at different times, such as practicing * * * method in the morning, practicing huge at noon, practicing meditation at night and so on. Practitioners should choose the most convenient time for themselves and try to practice at the same time every day. When practicing yoga, they should keep their bodies in a normal and quiet state. If they feel unwell or have symptoms at this time, try not to practice too hard, or they can not practice at all. Practice yoga as much as possible, and of course never exceed your physical ability.
Location:
When practicing yoga, you should choose a quiet, clean and fresh air place, try to leave indoors and choose an open-air natural place; Pay attention to keep indoor air circulation, which is especially important for pranayama practice. Get into the habit of often opening windows for ventilation, and put green plants around you when practicing yoga. The ground needs to be covered with a soft blanket, and the softness can be easily controlled to keep standing and never let your feet slip; Puxi can be used when practicing sitting yoga, which can effectively prevent fatigue.
Quiet:
You must keep quiet when practicing yoga. Avoid talking and mental activities, relax simple music, and concentrate on your body and mind in short.
Rest:
Yoga rest is not an ordinary rest. Every kind of rest is actually a meditation, which should not be underestimated. He can relax, feel the energy gained, exercise his body and mind, and feel my existence. There are two kinds of rest, the first is a short rest, mainly a 10-30 second rest which is often adopted in the * * * method, generally accounting for about one fifth of the practice; The other is a special rest, which sometimes lasts for several hours, such as relaxing the body, and yogis often practice. This method not only achieves the goal of relaxation, but also consciously controls the energy and spirit in the body.
Sportswear:
When practicing yoga, wear as simple as possible, such as shorts, wide pants or traditional training pants in China; Women can wear shorts or stretch pants. The upper body should be loose
Take a bath:
Practitioners don't have to take a bath before practicing in the morning, and the specific bathing time can be decided according to the convenience of practitioners. Take a bath with hot water after practice, after 15 minutes. Taking a bath can increase people's sense of cleanliness and relaxation, which is more effective in some exercises, so many people choose to take a bath before practice.
Practice method:
In order to achieve the success of yoga practice, we must master the correct methods. Yoga is a perfect scientific system, so practitioners are required to practice in an accurate way. If you can't follow the rules, these yoga movements will become tasteless machine movements, which run counter to the real meaning. Although not everyone can make all yoga poses perfectly, they can undoubtedly master the essentials of yoga practice without difficulty. I hope everyone can practice yoga according to their physical limits and do what they can. Every step of yoga practice should be done carefully, not too hastily, and gradually increase the intensity and difficulty during the practice.
Note for women:
Women should not do yoga during the menstrual period and after four months of pregnancy. In this case, many yoga methods should be stopped and exercised selectively. Yoga practice is very effective in treating various gynecological diseases and is also beneficial to improving women's health. For example, menstrual disorder can be cured by yoga practice, and proper yoga practice for pregnant women can improve the physique of the fetus and even help painless delivery.
● Matters needing attention in practicing yoga 15:
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 yoga, and try to avoid practicing for two hours after meals ... >>