skill
All sports will have some instructions and precautions before they start, and yoga is no exception. In this chapter, we will talk about some precautions in yoga practice and why there are these precautions.
First, yoga is easy to practice on an empty stomach.
Unless otherwise specified in the exercise, it is best to practice three to four hours after meals and about half an hour after drinking liquids.
In addition to being full will cause abdominal pain during exercise, others will also cause abdominal pain if they are not fully prepared for activities. When the human body quickly changes from a quiet state to an active state, but no preparatory activities are done or insufficient, the gastrointestinal tract will vibrate due to running and jumping, and the peristalsis of the intestine will also change, leading to the accumulation of digested food and residues in the ileocecal part, which may cause pain under the stimulation of this expansion. In other words, you only ate an apple for this meal. You just need to digest it and practice on an empty stomach. As long as your stomach is empty, and don't jump around immediately to cause gastroptosis, otherwise it will easily cause food to enter the non-digestive tract. Do you have the feeling that after drinking water, whether you are ready to run or exercise, will you feel like a water bag? You will be embarrassed and uncomfortable, and your gastrointestinal tract will be uncomfortable, so let's not practice immediately after drinking water. If a friend is really thirsty, you can take a sip, preferably within 60 ml. Then we will see that there are other rules in the exercise. What do you mean by not following this example? This is because of our clean work. For example, capra Shanlana, a businessman from Hatta Six Industries, needs to drink a lot of water in the practice of Shangka. It washes your intestines with the help of water and specific actions, so it is otherwise stipulated in practice, and this example is not followed. In addition, there are Bikram yoga exercises. During the whole practice, you sweated a lot and lost too much water. You can drink water in practice.
Second, when doing various yoga moves, you must gently stretch your body at the edge of the limit, and don't push and pull hard. If you exceed your limit, it is a wrong exercise.
There is a word here that may not be clear to everyone. What does it mean to be on the edge of the limit? A group of well-known lyrics say that it hurts and is happy. I stretched forward, stretching beyond endurance, but at the limit of stretching, I felt the joy of exercise. Do it. If it's painful, it won't work. I can't pull the teacher like that. If I pull hard, my muscles will tear and strain. If you want to go further, it will hurt, it will hurt. Although I'm still a little short, I'm painful and happy. This is the edge of the limit. Gentle stretching, controlled exercise. Don't push and pull too much. For thousands of years, yoga has been regarded as a sport with little sports injury. But now, more people are injured while practicing yoga. Is yoga not good? No, everyone didn't follow the rules of the game. Attention, be sure to pay attention to this one. When doing various yoga moves, you must gently stretch your body at the edge of your body limit, and don't push or pull hard.
If you feel tired or trembling during the practice, please take back your work immediately and don't insist too much.
You may have such a situation, for example, where you are on the boat, have you ever experienced muscle trembling? Yes, I did. Why do I tremble? It's muscle fatigue. For example, when you are extremely tired, if I ask you to do the sun ceremony 20 times, you may go on strike. Muscles, too, can't keep shaking. Why did you push it? It will get hurt. So, when you are exhausted and can't do it, don't force yourself to do it. Don't be depressed about what you can't do. As long as you practice regularly and give time, your body's endurance will get stronger and stronger, and your physique will get better and better. ...
term
& lt sitting posture: lean forward >
Sitting forward can not only calm the whole nervous system, but also calm the brain.
Especially for beginners of yoga, leaning forward in a sitting position is easier than leaning forward in a standing position, because it takes a little more effort and a certain balance ability to complete leaning forward in a standing position.
Generally speaking, as long as you practice reclining posture, you will lay a good foundation for practicing standing posture, and also provide a practical choice for patients with hypertension or other diseases. If they were smart and obedient, they wouldn't put their heads under their hearts.
Leaning forward can affect many energy centers (chakras) and important organs in the body at the same time, but the most beneficial point is Liyuan (also known as the central chakra or the second chakra). This chakra is responsible for the kidneys and adrenal glands. Therefore, practicing forward posture is an effective way to balance and strengthen the functions of these organs.
The forward leaning type is mainly divided into rhombic type, baddha konasana type, straddle type, one-leg exchange stretching type, archery type, back stretching type, cow face type and boat shape.
& lt sitting posture: lean back >
Reclining generally requires strong body and leaning forward requires flexibility. At the same time, leaning back is a good way to strengthen the body and regulate the body, especially for the muscles of the back, legs and buttocks. If you feel that you don't have the strength to do the backward posture, please practice the one-star stance first, such as the warrior posture.
1, backward posture can enhance the flexibility of the spine, help improve the standing posture and sitting posture, and maintain the elasticity of the spine. They can also benefit the nervous system by increasing the blood supply to the spinal region and the nerves extending from the spinal column.
2, stretch the abdominal area, and can help digestion to a great extent, because they can regulate the generally weak abdominal muscles and digestive organs. They can also expand and open the chest area and increase the flexibility of the shoulders, thus helping the chest to expand more. This can create better conditions for deep breathing and benefit the respiratory system. When the body leans back, the brain will also enter a passive state of calm.
3. Reclining will affect many energy centers. For example, the throat chakra, which is located in the energy center of the throat, is affected whenever the neck is straightened or put down.
When performing a full backward tilt, all air wheels will be affected. However, the most affected and benefited chakra is the umbilical chakra, the third energy center, which is closely related to the abdominal plexus.
This chakra is also related to the pancreas. The pancreas has chemical effects on the stomach, liver and spleen. From the point of view of energy, all organs are interrelated and support each other.
The pancreas regulates the sugar content in the body by producing insulin. If the content of insulin is reduced, it will easily lead to diabetes, and muscles can no longer effectively use glucose. The function of the spleen is to distinguish between pure and impure food that everyone eats.
These physical functions and their related chakras also affect our mood. For example, our ability to distinguish the value of things is very important. When the energy of the spleen is blocked, it will lead to negative emotions, which will distract us, worry too much and feel "stagnant". In this way, the spleen affects our ability to make decisions and move on in life.
Lying posture is mainly divided into cat stretching, camel stretching, cobra pose, locust stretching, bow stretching, fish stretching, dog stretching and bridge stretching.
& lt sitting posture: spine bending >
Spinal torsion is particularly useful for arranging the position of various vertebrae, which can effectively twist the spine above the waist. These postures can gently massage the internal organs of the abdomen and provide fresh blood to nourish these organs. They can also enlarge the chest and create conditions for better breathing, especially through the chest.
Torsion of the spine revitalizes the nerve center of the nervous system, which extends from the spine to the periphery of the body. Therefore, these postures have greater influence on the autonomic nervous system than any other postures, especially on the vagus nerve. It has the function of sorting out and calming the body and mind; So it not only makes the body radiant, but also makes the delicate chakra system full of vitality.
The autonomic nervous system is controlled by the brain stem and hypothalamus, which is responsible for all the body functions we don't know. These functions include digestion, respiration, gland and hormone secretion, heartbeat, blood circulation and kidney and liver functions.
Vagus nerve is an important part of the parasympathetic nervous system in our body, and it also affects the sympathetic nervous system. Parasympathetic nervous system is a quiet and relaxed part of autonomic nervous system, which can balance the activity and stimulation of sympathetic nervous system.
Vagus nerve extends from the brain to the spine and ends in the abdominal plexus. This nerve is related to seven energy centers (chakras), which are closely related to various sympathetic plexus in the body.
By making the nerve center full of vitality, energy and strength gather together, thus releasing the energy trapped in the body. In this way, energy can be better utilized. We can release energy by performing spinal torsion, and at the same time make all the subtle parts of the body and physical strength (related to the gas wheel) full of vitality.
Lying posture is mainly divided into spinal twist, sitting twist and crescent.
& lt standing posture >
In yoga, reflexive posture is very important for all postures. The purpose of reflexive posture is to restore your body symmetry after completing those asymmetrical standing postures, and at the same time, these reflexive postures can relax and stretch your thighs and spine.
Standing posture is mainly divided into mountain posture, squatting posture, bending posture, side bending posture, warrior first posture, warrior second posture, triangle stretching posture, rotating/rotating triangle posture and side triangle stretching posture.
& lt balance posture: balance between standing and hands >
Refers to the use of the body in a balanced or equal way, so that the body can move flexibly, pose and coordinate its limbs. It can calm your brain and concentrate.
Balance posture is mainly divided into tree posture, samurai posture, half moon posture, eagle posture, dance posture, balance posture, bracket posture, oblique bracket posture, peacock posture, rear bracket posture, crow posture and inverted posture.
& lt handstand posture >
The handstand posture is an indispensable part of yoga training. They can affect the function of the body in various ways, so that we can get physiological, psychological and spiritual benefits, and these gestures can also make the whole system full of vitality again. For example, they can relieve fatigue, insomnia, headache, varicose veins, digestive system diseases and excessive tension and anxiety.
Handstands are mainly divided into shoulder handstands, plow handstands, scorpion handstands and head handstands.
& lt rest and relaxation posture >;
Effective movements are often the time to exert maximum energy and the most relaxing time.
Relaxation posture is mainly divided into supine relaxation, horizontal heroic and half-length supine relaxation.
What should I pay attention to when buying yoga clothes?
For beginners, clothing is the most basic equipment. We can often see that the movements of yoga are softer and larger, so the yoga practice clothes must not be too tight. Clothes that are too close to the body are not good for the ductility of the action. The yoga clothes we see are basically tight and loose. Jackets are usually tight, but pants are definitely loose. This is to facilitate movement. As long as the coat can wear its own temperament, while the pants are mainly loose and casual.
Comfortable and natural.
If you have seen the old photos of Indian yogis, you will see that men (Indian tradition is that only men can practice yoga) are almost naked, and only the lower body is wrapped in a piece of cloth. Yes, that's a traditional yoga suit. But it's comfortable to wear like this, but it's not necessarily appropriate.
Procurement suggestion:
Many MM who want to learn yoga don't know where to buy yoga clothes. First of all, if you choose the cheap one, you can solve it yourself. Generally speaking, we used to wear loose pants with a little elasticity, which can be used as yoga pants, knitted, cotton and linen. Third, go to some fashion brand stores that pursue leisure. We know that the best yoga clothes and pants are best with drawstrings, and the length can be adjusted freely as needed, and such pants can be found in many brands of clothing. As for the coat, there is generally no special requirement, as long as it suits you. In addition, in some underwear brand stores, you can also see the figure of yoga clothes, such as admiring underwear, where you can see professional yoga clothes. Of course, we can go to professional sporting goods stores to buy them. Gyms are generally equipped with standard yoga clothes for everyone to choose from.
For many people who don't like to go out shopping, you can find many yoga clothes on the internet, and you can get what you need with a keyboard.
Yoga and Indian philosophy
Yoga has a history of thousands of years, and the only classic is the Yoga Sutra (an important theoretical work of yoga) written by the famous yogi patanjali in 200 BC. Strictly speaking, yoga is the general term for physical and mental exercise. For example, China talked about returning to the origin, guiding and so on. Yoga is also a general term for physical and mental exercise in India. At one time, people who practiced all kinds of physical and mental exercises, regardless of any faction, were regarded as yogis (yogis, female yogis).
There are many schools of religious philosophy in ancient India, but two works are regarded as classics by most Indians. One is the Upanishads, and the other is the Bhagavad gita. Brahmanism in ancient India advocated the theory that "Brahmins are like me". Due to the popularity of Hinduism and the influence of Shankara, another famous yoga founder, these two books were later regarded as classics by most yogis. Yoga is a physical and mental exercise and has nothing to do with religion. It can also be said that it was adopted by any religion in ancient India. Its highest purpose is to realize all the possibilities of human beings, from the unity of spirit (self) and nature (Brahma, self and supreme consciousness) (that is, "Brahma is like me") to becoming a Buddha and an immortal, or the highest purpose mentioned by other sects, yoga is one of the recognized ways.
As the old Indian saying goes, there are two ways to transcend the orbit of the sun (achieve eternity):
1. Die in yoga;
2. Abandon your body on the battlefield.
In fact, this is in line with China's traditional values, such as Taoism's theory of "turning merits into gods" and Confucianism's belief in "martyrs' shrine". It is a reflection of personal values and outlook on life; Return to nature with specific physical potential and fully enjoy the most primitive meditation fun. Show the existence of self to all things, and achieve the eternity of body and mind in the realm of nothingness meditation.
Classification of yoga
Yoga can be divided into six categories: wisdom yoga, career yoga, faith yoga, hatha yoga, raja yoga yoga and Kundalini yoga. Some yoga systems are not mainstream, so I won't introduce them.
According to the true meaning of yoga, it is inseparable, because no matter what kind of yoga, it is a tool to the spiritual world for practitioners. Different tools are used, and methods naturally come from many sources; It's just that modern people always want to emphasize that their tools are particularly good, so they unconsciously start to reject other tools. This idea finally affected more people. I make a distinction here, just hope that everyone can better understand the characteristics of yoga and make it particularly vivid. I hope you don't pay special attention to a certain method and ignore more important things.
Wisdom yoga advocates the cultivation of knowledge concepts, liberating from ignorance and reaching sacred knowledge in order to look forward to being one with Brahma. Wisdom yoga believes that knowledge can be divided into lower and higher levels. The so-called knowledge of ordinary people is limited to the external manifestations of life and matter. This kind of low-level knowledge can be obtained directly or indirectly. The knowledge sought by wisdom yoga requires yogis to turn inward in an instant and experience and understand Brahma, the god of creation, through the essence of all external things. By reading the ancient classics that are regarded as apocalypse, we can understand the real hidden meaning in the book and get the sacred truth. Yoga practitioners rely on yoga practice to enhance their vitality, open the Brahma chakra above their heads, let Brahma enter the body and gain supreme wisdom.
Yoga philosophy holds that the tangible body is only the inner existence or carrier of the soul. More important than it is the "subtle" body (breath), which surrounds the tangible body through many qi veins and energy centers. Yoga philosophy holds that practicing yoga can activate the body's functions.
The lower branches of patanjali trees pay attention to the tangible body, while the higher branches pay attention to the subtle body. Dissecting the latter, we can see that it consists of seven energy centers-chakras and more than 70 thousand nadir. By learning physical training to control breathing and yoga posture, you can control the flow of energy through your body and finally achieve spiritual perfection.
The seven chakras translated from Sanskrit are "chakras" and "circles", which are the energy centers that connect subtle bodies with tangible bodies. Chakras store all human energy or prana, and control the release of energy through breathing. Each chakra is associated with some physical ability or emotion, usually with an element. All chakras except the zenith chakra have their own spells.
These seven chakras are distributed on the main air vein in sequence and at certain intervals, and the midvein forms a vertical path along the spine. The first wheel is located at the bottom of the spine, which is the undersea wheel. It means the foundation or source of life, which is related to life and soil. The reproductive chakra (meaning "where the soul is") is where sexual desire and enjoyment lie, and belongs to water. The next one is the umbilical chakra, which means "the sun". It is related to fire and controls people's willpower and endurance. Heart chakra means "unbeaten", which is related to the victory of love and passion and dominates "Qi". The throat chakra dominates wisdom and creativity. The brow chakra is located in the center of forehead, which is related to perception and consciousness. The last chakra on the chakra is the zenith chakra, which symbolizes eternity and opens the door to wisdom.
Qi pulse diagram Qi pulse is woven into a network of Qi pulse throughout the body. The most basic qi pulse is the midrib, which forms a vertical channel along the spine and connects seven chakras. Located on both sides of the midvein are the secondary air veins, namely, the right pulse and the left pulse, which control the energy in the body and are opposite to each other-described as yin and yang or yin and yang poles, similar to the situation that the left hemisphere and the right hemisphere of the brain control different functions in the tangible body.
Other types of yoga
Season health yoga
Traditional Chinese medicine culture and ancient Indian yoga are combined into one, corresponding to the 24 solar terms. The dynamic balance of human body is adjusted through different yoga positions, and yoga practice is perfectly combined with Chinese medicine health preservation, so as to better adapt to China people's physique and meet people's health preservation needs. This is written by Zhang Mei, a famous senior yoga instructor in China, after 20 years of research.
Tantric classics
The secret inheritance of Tantra Yoga's mentoring for thousands of years focuses on the development of life energy and the practice beyond the mortal realm. Tantra yoga is characterized by complex mandala mode, detailed religious ceremonies, undisclosed contents, the practice of using sexual energy to extract life energy, the practice of changing materials, the practice of using corpses, the practice of solar energy and so on.
High temperature yoga
Bikram Yoga. The key point is to practice posture in the classroom where the temperature is as high as 40 degrees Celsius, and it is fun to sweat a lot. Occasionally, people have symptoms such as vomiting and collapse because of poor health. Because BikramYoga has patent problems, some high-temperature yoga exercises are called HotYoga to avoid it. Different names have the same content, but operators will use better temperature and humidity control equipment to distinguish them.
Soothing yoga
RestorationYoga, a posture exercise that focuses on relaxing as much as possible, focuses on guiding the body to relax and relieve, mainly for people with insomnia and high stress problems. The famous SivanandaYoga faction is similar to this.
iyengar yoga
Yoga is named after B.K.Iyengar, a famous Indian national treasure. He is now over eighty years old and has been engaged in yoga teaching for decades. He is the most respected founder of yoga in the world today. His yoga practice is characterized by accurate posture, emphasis on practice sequence, use of auxiliary equipment, etc., and he is also the most publicly introduced yoga master at present.
Asitang yoga
Yoga Sect founded by SriK. PattabhiJois, and Master Pattabhi is a disciple of Master Iyengar. Astonga is characterized by strong and continuous posture exercises, emphasizing the coordination of movements and breathing, and adopting Ujayi breathing method. AshtangaYoga arranges several groups of continuous posture sequences according to the difficulty level, and each group takes one to two hours or even longer to complete completely, which contains many difficult movements. AshatangaYoga will make practitioners have strong confidence in their bodies.
Double yoga
Yoga, which features couples practicing postures in pairs, is non-sectarian, because yoga classrooms need to add curriculum features to attract students.
Prenatal yoga
As the name implies, it is also because yoga classrooms need to add curriculum features to attract students.
Pregnant women practicing yoga can enhance physical strength and muscle tension, enhance the sense of balance of the body, and improve the flexibility and flexibility of the whole muscle tissue.
In the first stage of pregnancy, pregnant women often can't insist on any strenuous physical exercise and finally give up. It is recommended that pregnant women start exercising from the fourth month of pregnancy. For an active and healthy future mother who has no history of abortion, as long as she feels ready, she can start some moderate exercise to strengthen her physical strength and improve the flexibility and tension of her muscles.
Throughout pregnancy, pregnant women can practice different yoga postures, but it must be based on personal needs and comfort. Yoga practice varies from person to person and must be coordinated with people's physical condition. If you feel uncomfortable during practice. You can change to a more suitable practice posture.
Pregnant women practicing yoga can enhance physical strength and muscle tension, enhance the sense of balance of the body, and improve the flexibility and flexibility of the whole muscle tissue. At the same time, it stimulates the glands that control hormone secretion, increases blood circulation, accelerates blood circulation, and can also control breathing well. Yoga can also massage the internal organs. In addition, practicing yoga in the abdomen helps to reshape the body after delivery.
Yoga is conducive to improving sleep, eliminating insomnia, making people healthy and comfortable, and forming a positive and healthy attitude towards life. Yoga also helps people to adjust themselves and integrate body and mind.
However, it should be noted that yoga is not the only way to make pregnancy and childbirth safer and smoother. Yoga only helps pregnant women to exercise properly throughout pregnancy. "Delivery" consumes a lot of physical strength, so it is normal for most pregnant women to feel scared and uneasy before delivery. Practicing yoga can make this process easy and help pregnant women keep a peaceful mind before giving birth.
Kmy yoga
Yoga postures for parents and children are also produced because yoga classrooms need to add curriculum features to attract students.
iyengar yoga
General yoga asana exercises are supplemented by ropes and other instruments.
Plastic ball yoga
General yoga asana exercises are supplemented by large or small elastic balls and other instruments.
Yoga practice method is divided into eight stages.
Morality:
Morality comes first. Without morality, you can't practice martial arts. We must be guided by virtue, which is the mother of success and the source of virtue. The basic contents of yoga morality: non-violence, truthfulness, non-stealing, abstinence and no desire. This is the first moral standard that yoga requires practitioners to abide by.
Self-purification inside and outside:
External purification is to correct behavior habits and strive to beautify the surrounding environment; Inner purification is to eradicate six bad habits: lust, anger, greed, madness, delusion, malice and jealousy.
Posture method:
It is posture exercise, which can purify, protect and treat the body and mind. There are countless kinds of postures, which have a good effect on muscles, digestive organs, glands, nervous system and other tissues of the body. Not only improve physical quality, but also improve psychological quality, so as to balance body and mind.
Breathing method:
It refers to consciously prolonging the time of inhalation, breath holding and exhalation. Inhaling is the action of receiving cosmic energy, holding your breath is the action of activating cosmic energy, and exhaling is the action of removing all thoughts and emotions, and at the same time eliminating waste gas and polluted air in the body, so as to stabilize the body and mind.
Control mental feelings:
At any time, the spirit is in two opposite contradictory activities. Desire and emotion are intertwined, followed by self-related activities. To control one's psychological feelings is to suppress one's desires and calm one's feelings. Focus on one point or one thing, so as to calm your mind.
Meditation and rest:
It's hard to describe only through actual experience.
Perseverance enters the state of "forgetting me":
That is, I didn't realize that my body was breathing, my spirit and my intelligence were there. Into an infinitely vast peaceful world.
The combination of the above eight stages forms yoga.
These eight stages are realized in four steps.
1 and 2 stages are the ideological basis and preparation.
The third and fourth stages are physical training, and the purpose of getting rid of illness and strengthening the body is achieved through various posture training.
In the fifth and sixth stages, the initial meditation and static work are carried out.
The latter two stages are high-level practice, meditation and meditation.
Yoga skills
Yoga is very slow. When abdominal deep breathing is used to make the oxygen supply in the body sufficient, the muscles and ligaments of the body can be fully stretched through various postures of yoga, which has a good effect on training the softness of bones and muscles. In particular, the action of stretching the spine can stimulate autonomic nerves and promote metabolism. After a class, you will be panting and sweating all over. The weight loss effect of yoga is not as obvious as that of aerobic exercise immediately, but long-term continuous practice of yoga can modify the uniform lines of the whole body curve. After you practice for a while, you will find that your waist and abdomen are obviously looser and more symmetrical when you wear clothes.
Early morning and before breakfast are the best time for yoga exercise, and you can practice it at night or at other times, but you must ensure that you practice it on an empty stomach or three or four hours after meals. In the case of drinking a lot of water, it is best to start practicing half an hour after drinking water. Generally, you can practice posture in the morning and meditation at night for about 40 minutes every day.
The health benefits of yoga.
The following are the benefits of yoga. Be patient. Yoga needs time to show its effect. After a few weeks, you will feel calmer and more focused than before. In a few months, the regeneration of organs and glands will begin.
First, the increase of vitality, the effect of yoga on the brain and glands.
Second, the appearance and mood are young: yoga reduces facial wrinkles and produces a natural "face-lifting" effect. This is mainly because of handstand. Our usual upright posture urges gravity to pull the muscles down. Over time, facial muscles are expelled from the phenomenon of collapse. Standing upside down for a few minutes every day, we can reverse the effect of gravity and make it a boost to our rejuvenation, so that facial muscles will not relax, it will reduce wrinkles and naturally flatten the skin. Yoga handstand posture can often restore the original color of white hair and delay the discovery of white hair. This is because handstand increases the blood flow to scalp hair follicles. This posture increases the elasticity of muscles, eliminates the pressure of blood vessels and nerves in muscles, and makes more blood flow to scalp muscles. In other words, hair follicles get more nutrition and produce more healthy hair.
Third, longevity: Yoga affects all the conditions of longevity: brain, glands, spine and internal organs.
Fourth, increase the ability of disease resistance: yoga exercises to strengthen the body and increase immune function. This enhanced resistance can cope with all kinds of serious diseases, from colds to cancer.
Fifth, improve vision and hearing: Normal vision and hearing mainly depend on good blood circulation and nerve transmission in eyes and ears. The nerves and blood vessels that supply the eyes and ears must pass through the muscles. With the increase of age, muscles lose their elasticity just like other parts of the spine, and nerves and blood vessels may encounter stagnation when passing through the neck. This change hinders the nerve and blood supply of eyes and ears, thus affecting their operation. Yoga posture and yoga neck movement can improve the neck condition, and then strengthen vision and hearing.
Sixth, the improvement of mental mood: Because yoga has the effect of rejuvenating the glandular nervous system, including the brain, mental mood will naturally show a positive state. It makes you more confident, enthusiastic and optimistic. Daily life will also become more creative.