How to get started with primary yoga? Yoga helps to cultivate our body curves. Yoga can also keep fit. This is an indoor relaxation exercise that many friends like. So how do you get started with primary yoga? The following is an introduction.
How to get started with primary yoga? 1 1. First put it on the yoga mat, and then raise one foot to the ear.
2. Sit on the yoga mat, with your back straight, your knees bent, your feet together, and then press your knees with your elbows to make them as close to the ground as possible.
3. Put your hands together on your chest from fingertips to elbows, and lift them up to the place where your eyes can look up, without gaps.
4. Lie on your back on the ground, then bend your knees, put your knees in the position of your chest, then lift your legs together and make a 90-degree angle with your upper body.
5. Lie on your back, then cross your hands on your chest and do five sit-ups.
6. Stand on the ground, hold the ankle of the other foot with one hand and stand on one foot.
7. Lie on your back on the floor, put your hands on your sides, then lift your legs together, making an angle of 45 degrees with the ground, and then write English from A to Z with your toes.
8. Stand on the ground, then separate your legs to shoulder width, then slowly lower your head, straighten your proportions, and touch the ground with your hands.
The above eight items are a detailed introduction to the knowledge of yoga movements for beginners. I believe that everyone should have a further understanding and understanding of beginner yoga now, and I hope it will help you. Yoga is a very good way to help people keep healthy physically, mentally and spiritually. It is very important for everyone to learn safety guidelines before practicing yoga postures.
How to get started with primary yoga? 2 1. Choosing a special place to practice will help you find a sense of tranquility and easily enter the state of yoga meditation.
2. Choose a fixed time-morning and evening are ideal.
3. Use the same time and place to relax and calm down faster. & gt& gt& gt Primary Yoga One-Day Practice Plan
4. After sitting down, keep your back, neck and head in the same straight line, facing north or east.
5. In the process of meditation, keep your body warm (you can put a blanket on your body when it is cold) and guide your consciousness to keep calm.
6. Keep your breathing regular ―― Take a deep breath for 5 minutes first, and then let your breathing calm down.
7. Establish a rhythmic breathing structure-inhale for 3 times and exhale for 3 seconds.
8. When your consciousness begins to drift, don't care too much and don't force yourself to settle down.
9. After calming down, let the consciousness stay at a fixed goal, which can be the position of the eyebrows or the position of the heart.
10. Use the meditation technique you choose to enter the meditation state.
1 1. Before a very pure meditation state comes, don't force it, let the free state continue to exist naturally.
12, after a period of practice, the free state of mind will gradually get the news, and finally enter the pure samadhi (the state of the highest consciousness).
Five-step adjustment of yoga meditation
First, adjust your diet.
There is an important correlation between human body and diet. Poor diet adjustment can easily affect peace of mind. When eating, we chew food, digest it in the stomach and nourish the body. All kinds of nutrients are concentrated in the blood for the whole body to use. Therefore, diet is closely related to the body of life.
However, you can't eat too much food, that is, you can't overeat. People who are full make the gastrointestinal tract indigestible, which often increases the functional fatigue of gastrointestinal function, making it difficult for essence to be absorbed and excreted. This kind of person is called gluttony, seeing that the diet can't be self-made, and the delicious diet stimulates the sensory cells too much, and often the body is lazy and lax after eating.
This is precisely the fatigue caused by the double work of increasing the gastrointestinal tract. The result of this kind of fatigue is that qi fills the whole body, and qi is full of impetuous upward movement, which causes the body to get angry and makes meditation restless; However, if the diet is too small and the nutrition is not enough, it will cause weakness and it is difficult to sit still effectively. So we say that when adjusting the diet structure, moderate diet is the best.
Second, adjust sleep.
People's life and work, physical strength and mental power are inseparable from rest time. The purpose of sleep is to restore the physical strength and spirit of the human body, so it is also very important to have a good rest.
As we all know, it is appropriate to sleep for eight hours. The ancients said that "lying down for a long time hurts the spirit, and sleeping less hurts the spirit." Sleeping too much will make you sleepy, which is not conducive to sitting still. Sleep less, physical strength is not restored, the spirit is in a trance, and I can't sit still. Therefore, we should keep moderate sleep. When we are conscious and refreshed, we can sit still and produce fruitful results.
Third, adjust yourself.
Before sitting, we should always keep a quiet and serene mind in our four laws of walking, living, sitting and lying, and always remember the first law of the eight branches of yoga: moral respect. Don't be rude and upset. Rough and restless movements are not good for yourself and do not correspond to the environment. If you are angry and frivolous, it is difficult for people to decide.
When people sit still, they should take off their clothes (the padding should be one or two inches high), sit calmly, choose their own legs, double boards or single boards, then put their hands together, fold the back of their right palms on the palm of their left hands (opposite to men and women), cling to their abdomen and gently put them on the roots of their legs;
Then shake your legs four or five times left and right, relax and reconcile, then straighten your body, keep your spine straight, light and natural, and your neck is dignified, neither high nor low; The nose is perpendicular to the umbilical chakra (abdomen); Start breathing, exhale the gas accumulated in the abdomen for three to seven times, put your tongue on your forehead, slowly inhale the gas through your nose, and gently close your eyes. If you sit for a long time or feel your body leaning, correct it at any time (the sitting time depends on your ability).
Fourth, interest rate adjustment.
Breathing through the nose is called breathing, and breathing through the nose is called pranayama. The most important thing for a nanny is to adjust her breathing.
There are four ways to breathe:
1. Throat breathing: breathing behind the head. This kind of breathing is the shallowest and shortest, and it only goes in and out of the larynx, but it can't achieve the effect of absorbing oxygen and expelling carbon (carbon dioxide), and the blood circulation is poor. This kind of breathing is a bad influence and should be changed.
2, chest breathing: this is slightly better than the throat chakra, the gas can reach the chest, full of lungs, usually broadcast gymnastics breathing activities, women often use this breathing, can do this breathing, but not pranayama.
3. Abdominal breathing: one breath and one inhalation; Gas can reach the abdomen (umbilical chakra). During inhalation; The lungs are full of the whole body; Comfortable expansion of lung base; The diaphragm is pressed down; At this time; Chest cavity is empty and abdomen is protruding. When exhaling again, tighten the abdomen and push the diaphragm upward on the lungs to make the turbid air in the lungs dissipate as much as possible. This is the pranayama method of meditation, which can effectively regulate the relaxation of the body. Learners should also pay attention to the fact that breathing should not be deliberate or hard at all. Breathing should be light, thin and deep, and naturally reach the abdomen, and even their own ears can't smell breathing. This is the pranayama stage; Breathing has gone through the stages from coarse to fine, from fine to fine, from fine to suspended inhalation and finally into the body.
4, asana breathing: This kind of breathing can be done by people sitting deep. I can't breathe carefully and I don't know how to get in and out. If you don't breathe, although it has organ function, it is useless. The breath seems to come in and out from the pores of the whole body. So far, it has reached the extreme of interest rate adjustment, which is very calm.
Fifth, adjust the mentality
There is truth and falsehood in the heart, which is the noumenon of the heart, and falsehood is the illusory function of the heart. From birth, we are obsessed with our own heart and mind, our eyes, ears, nose, tongue, body and mind, just like an ape, which is difficult to adjust and overcome.
When we sit still, we can have two kinds of psychological images: first, we are confused and indecisive; Second, I am confused and easy to doze off. To cure the disease, we should put everything in our hearts down, see through our bodies and ignore them, and concentrate on humming between our lower abdomen, so as to make a decision.
To cure dizziness, you should be on tenterhooks, pay attention to your nose and cheer up; Or get up and sit down again; Or cultivate the concept of counting interest, from one to ten, counting is not chaotic, heart and interest are interdependent, continuous and dense, faint and scattered.
Generally speaking, the experience of the mind from dyeing to cleaning goes through five levels: First, the mind is scattered and flies with the outside world. Second, Shen Xin, who fainted, was dull and hazy, and was in a coma. Third, uncertainty is more dispersed than stable. Fourth, wholeheartedly, the heart can be in one place. Fifth, be centered and calm. The latter two are the phenomena obtained from practicing yoga.
Conclusion: Meditation yoga is of great help to people's spiritual purification and physical health, and has a good effect on regulating breath and heart. However, it is necessary to keep in mind the principle of meditation yoga in order to give full play to the efficacy of yoga.