You must warm up before practicing yoga.
Yoga warm-up exercise [warm-up is also called yoga] Warm-up exercise is a preparatory activity before yoga practice, which consists of some systemic activities; Before the main activity, move your limbs with a small amount of activity. All sports are not suitable for hair-trigger, so it is important to warm up before exercise. Yoga seems soft and gentle, but in fact, in the process of stretching and stretching, the body consumes a lot of heat energy, so it is more necessary to warm up according to the law of step by step:
Reason 1: prevent yoga injury
Warm-up exercise can help us raise the temperature of muscles and our own body temperature, and ensure the safety of exercise. Warm-up exercises can "warm up" our bodies, relieve the rigidity of our bodies, make it easier for our bodies to pose and prevent our bodies from being hurt; In addition, practicing yoga can reduce the stiffness of the body, because increased oxygen supply and circulation can reduce the lactic acid produced by muscles.
Reason 2: Focus on breathing.
An important reason for warming up before practicing yoga is that it allows you to concentrate on your breathing. Through warm-up, we can adjust our psychological state and let us devote ourselves to sports more quickly. And increase the inhaled oxygen through deep breathing, thus enhancing physical strength and preparing for practicing yoga. These warm-up exercises can also wake up the body in the morning or calm down at the end of a busy day.
Reason 3: Improve the practical effect.
Yoga warm-up exercise can increase the blood flow of the body, accelerate the diffusion of oxygen and increase the oxygen supply of muscles. Therefore, the blood circulation at the end of the body is improved, which is very helpful for feeling the stretching of the body posture. The biggest advantage of warm-up is that you can better complete yoga movements and have a stronger awareness of body placement. This process helps the brain to focus on the yoga posture to be practiced.
Through practice, you will find that warm-up exercise is a good relaxation exercise, which can be done at any time and any place in the day!
Key points of yoga warm-up exercise:
Number 1. Heating head
Bow your head, feel the neck muscles stretch, and keep your chin as close to your chest as possible. Turn your head clockwise from the right and return to the position of lowering your head. Raise your head and adjust your breathing. Looking back, I feel that the muscles of my chin have been stretched. Turn your head counterclockwise from the left. Put your head back to the center and adjust your breathing.
No2. Warm up the neck
Hands akimbo, back straight, legs together. Turn your head slightly forward, backward, left and right. Then turn right four times from front to left and back, and then turn left four times from front to right (shoulders and neck will naturally relax when turning).
Third place. Shoulder warm-up
Stand up straight, put your legs together, put your right hand down naturally, put your left hand on your left shoulder easily, turn from front to back for 4 times, and then turn from back to front for 4 times. Change the left hand to droop naturally, and put the right hand on the right shoulder easily. Turn four times from front to back, and then turn four times from back to front.
Fourth place. Warm-up of chest and back
Hands akimbo, legs together, head, neck, shoulders forward, make the back tight. Then spread your chest back, relax your neck, push your elbows back as far as possible, and open your chest. Repeat this exercise 4 times.
Fifth place. Turn your hips to warm up.
Hands akimbo, feet shoulder width apart, hips slowly turn 4 times from left to right (knees straight), and then slowly turn 4 times from right to left.
Sixth place. Torsional preheating
Open your feet shoulder width, cross your hands, put your fingers on your chest, and open your elbows shoulder height. First twist it to the left and rear (keep your back straight), then twist it to the right and rear.
Seventh place. Warm up all over
Stand up straight, put your legs together, put your hands and fingers together, evert, stand on tiptoe and stretch as much as possible. To do this, repeat the exercise 3 times.
Precautions for getting started with yoga:
1, don't do yoga on an empty stomach.
It is best to finish eating one hour before yoga, but if you are too late to eat an hour ago but are hungry, you can eat a banana 20 minutes before yoga, which can resist hunger without indigestion.
Don't be shy to show off your figure.
People who practice yoga in advertisements are slim, but they can practice yoga well regardless of their waistlines. In fact, research shows that yoga can help people lose weight and avoid getting fat.
3, don't have to pursue the ultimate
You may have seen a yogi twist his body like noodles, but this is only the best state of practice. Even if you are born stiff, your body will become flexible through practice. In addition, you should know that yoga is not only about posing, but also about adjusting breathing and relaxing.
4, do not need socks and gloves
Non-slip gloves and socks will make you feel wrong about the position of your body when practicing yoga posture, which will lead to the inability to do specific yoga movements and the effect of yoga practice will not be exerted for a long time.
Step 5 adjust your breathing
Yoga classes usually begin with breathing exercises and end with slow, deep breaths. When you don't know what to do, focus on exhaling and inhaling, which is the best way to stay calm and help yoga posture.
6. Baby style is a good partner for beginners.
In yoga class, the teacher may make everyone have different degrees of movements, so when some movements are really impossible, don't panic, you can try to make a more relaxed baby posture. When breathing is not smooth, you can also try to do the baby pose to adjust your breathing.
7. Take a bath at least 15 minutes after practicing yoga.
8. When doing handstand posture, patients with high blood pressure and low blood pressure, patients with head injury, dizziness and heart failure should not do it, and menstrual women should not do it, so as to avoid head congestion and danger.
9. Don't worry that your bones and muscles 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.
10, yoga should be as simple and relaxed as possible. It is best to practice barefoot and take off your watch, belt or other accessories.
1 1. It is very important to keep the air circulating during pranayama practice.
12, the mat should have supporting force, it is not good to be too soft or too hard, and never let your feet slip.
Basic yoga moves 1 1:
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: * * abdominal organs, 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.