Note: Before you practice according to the following methods, please make sure that you have 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 posture 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 the rest of 10-30 seconds often taken in posture method, which generally accounts 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.

What are the benefits of practicing yoga?

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 posture and pranayama, thus strengthening the body.

2) eliminate tension and calm your heart.

Through yoga, complete breathing, meditation and various postures, 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.

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 practicing yoga, and try to avoid practicing for two hours after meals;

2. Half a year after operation and female physiological period are not suitable for practicing difficult movements;

3. Patients with hypertension and asthma and pregnant women only do simple actions;

4. It is best to be barefoot and wear loosely and comfortably, so that the body can move freely;

5. It is not advisable to practice on hard floor or soft bed. When practicing, you should spread a mat on the floor.

6. If you feel tired or have spasms while maintaining a certain posture, you should immediately accept work and massage;

7. 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;

8. When doing exercises, you can open your eyes and close your eyes, focusing on the feelings generated in your body;

9. If possible, eliminate defecation and reduce the burden;

10. Do what you can, don't try to be brave, take your time, don't make a sudden effort, and don't deliberately pursue "standards". When you stretch as far as you can bear, you are doing the right thing. 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, but before starting the exercise, you can walk for 5 minutes or climb the stairs to make your whole body fully active. Step by step to avoid physical shock. Try to relax when practicing, allowing your body to feel a little sore, but don't push too hard or force yourself to do actions;

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

12. It is best to practice every day. Remember to lie down and have a good rest after completing a complete yoga movement.

13. When doing each posture, keep breathing for 5 times to ensure that the length of inhalation and exhalation is equal. When doing this series of movements, do it with one leg first, then change the other leg, bend down and relax, and take a deep breath. If you still want to do it, you can repeat it;

14. To make the balance easier, you can find a point on the floor, about 3-4 feet in front of you. Relax your eyes. As you slowly enter the position, focus on that point, keep a balanced posture and take a deep breath.

15. Exercise 3~4 times a week. Although many movements seem simple, some postures, especially balance movements, are not easy for a beginner, so don't be afraid of these movements and correct your plan in time.

1) If there is no special need, keep breathing through your nose: nose hair can filter out dirty air and harmful bacteria, calm your nerves and make your body healthier.

(2) Don't eat for an hour before and after practicing yoga: it is the best state to keep an empty stomach and three points full.

(3) Don't do yoga for half an hour before and after bathing: too fast blood circulation, too high blood pressure and too soft muscles are easy to hurt your body.

(4) It is more important to master the slow process of posture and the feeling of whole body movement than to complete posture.

(5) Focusing on a certain part of the body is not only easier to learn, but also more effective.

(6) If you have left and right postures, remember to do the same number of times. You can't do this unilaterally.

(7) Don't just do one posture at a time: only doing one posture to treat low back pain will only make it worse.

(eight) when the breathing frequency is unstable, you can relax with the corpse. Reluctantly entering another posture will not only fail to achieve the effect, but will be counterproductive.

(9) The number of breaths while maintaining posture is limited to your own physical strength. Beginners can keep breathing for three to five times, and then slowly increase the number. First, recognize the goal and persevere.

Only persistent practice can achieve the expected effect.

Modern life is stressful and full of chores. They often stop practicing because of accidental pulling. However, the practice time is not long, but I am single-minded. Doing it once a day, even for a short time, is much more effective than doing it once a week.

Second, don't be forced or impatient.

Any posture should be gradual and let nature take its course. Beginners, in particular, must not rush to make rapid progress and rashly reach a certain posture. Once it backfires, it will definitely cause harm.

Third, be firm and confident and don't lose heart.

Yoga practice is to improve health and fitness. Don't compete with others. As long as you feel good, today's progress is victory than yesterday's progress.

At the beginning, the softness of the body is definitely not as good as you think. You should give yourself more time to adapt, and don't lose heart easily. At the same time, you can use the support of foreign objects such as chairs and walls. After a period of practice, you can gradually reach a balance, and then give up the auxiliary tools.

Stop practicing and rest as soon as you feel uncomfortable!

In practice, once you feel uncomfortable, you should immediately stop and lie quietly for a few minutes.

When lying still, relax your whole body as much as possible, close your eyes, keep your feet apart, shoulder width apart, palms up, and take a deep breath slowly (first use "conscious breathing" to lead the air to your abdomen, and then exhale, remember that exhaling is longer than inhaling) until you feel normal. Or after the guidance of a professional teacher, start practicing again.

Five, the practice area should not be too hard or too soft.

Yoga is one of the most unrestricted activities. No matter in the living room, bedroom, balcony or company office, as long as there is a space to lie flat, you can practice freely even when traveling.

However, because yoga involves many soft movements, it will inevitably squeeze limbs and muscles when practicing, so it should be avoided to practice on a hard floor or a soft spring bed, otherwise it will easily cause bruises or injuries due to losing the center of gravity.

Therefore, it is best to do yoga on the carpet at home. If there is no carpet at home, you can spread a blanket or a big towel on the floor to practice.

Sixth, it is not advisable to wear too tight clothes to practice yoga.

Strictly speaking, there is no fixed dress code for yoga practice, as long as it is loose and comfortable clothes suitable for sports, such as casual clothes, sportswear or rhythmic clothes.

In addition, when practicing yoga, you don't have to wear shoes, and avoid wearing tight accessories such as belts, belts, watches, necklaces and earrings.

Seven, after dinner and two days at the beginning of the month, depending on people's physical condition, decide whether to practice or not.

Generally speaking, there is no time limit for yoga practice as long as you feel in good physical and mental condition. However, it is best for women to decide whether to practice after each meal and the first two days of each month.

Eight, patients with hypertension, epilepsy and heart disease should avoid doing "handstand" yoga.

All patients with hypertension, epilepsy and heart disease should remember-don't do handstands, it is no problem to do more Japanese worship and gentle movements.