Preparation for self-study yoga
1, yoga supplies preparation
When practicing yoga, you can prepare towels, mats and other training AIDS. See the column "Yoga supplies", especially for beginners. Incense, essential oil or soft lighting and soft music can help you practice smoothly in a quiet atmosphere. At the same time, you should prepare a set of yoga clothes with good extensibility when practicing, so that you can practice freely and comfortably.
2. Site preparation
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.
You must keep quiet when practicing yoga. Avoid talking and mental activities, relax simple music, and concentrate on your body and mind in short.
3. "Practice plan
There is no specific time requirement for yoga practice, and the most suitable time is to conform to your own life and work rules. If you go to work during the day and don't have the habit of getting up early, then evening is of course the best for you. If you always get up early, then morning suits you best. It is best to arrange the practice time according to your personal situation. If you don't have to work, you can arrange practice time at any time.
Generally speaking, getting up in the morning and before eating is the best time to practice yoga, because it is the quietest time of the day and it is not easy to be disturbed, but you can also adjust the practice time flexibly, but try to choose an undisturbed time to avoid being unable to concentrate on practice because of external interference.
Step 4 get ready
When practicing yoga, you should relax and keep a happy mood. At the same time, it is natural for beginners to do badly at first. They must have confidence and determination, open their locked brows, don't frown, smile happily and practice yoga in the most relaxed and happy mood.
Don't eat 2-3 hours before yoga practice, clean your bladder before yoga practice, try to wear loose and comfortable clothes, barefoot, and try to practice in a sunny and warm place. Small towels can be used to help complete some difficult movements.
Common methods of yoga
1, lunge leg press style
Essentials: Yoga moves are that the front legs and knees are placed behind the toes in a big lunge, the rear legs are placed on the ground, the center of gravity is lowered, the upper body is upright, the hands are raised above, and the eyes are on the hands.
Efficacy: Reduce excess fat on buttocks and the back of thighs, make the center of gravity of buttocks move up, reduce excess fat on abdomen, and promote digestive function.
2. Triangle stretching type
How to teach yourself yoga? Legs open, toes forward, toes side open 90 degrees, upper body bends down and touches the ground with one fingertip, the other hand extends upward, arms are perpendicular to the ground, and upper body is in line with legs.
Efficacy: reduce excess fat on both sides of waist, flex and stretch spine, and stretch ligaments of arms and legs.
3. Golden Rooster Independent Style
Essentials: Grasp the same foot with the same hand, slowly lower the upper body, and at the same time extend the leg upward from the ground, and extend the other arm forward to keep the body balanced.
Efficacy: This slimming yoga can exercise the ability of balance and concentration, strengthen leg muscles and strength, and exercise the accessory parts, abdomen and lumbosacral region.
4. Tiger style
Essentials: kneel down, stretch one leg backward, and raise the arm opposite to the leg. How to teach yourself yoga? When practicing yoga, you must pay attention to keeping your body balanced.
Efficacy: Strengthen back, legs and knees, and relieve lumbosacral pain.
Matters needing attention in practicing yoga
1, keep an empty stomach for one hour before and after practice.
You can't eat before practicing yoga, because when practicing yoga, the blood of your body is concentrated on local muscles or organs, which will affect the digestion and absorption of food. Therefore, we should pay attention to keeping an empty stomach for one hour before and after practice. If you feel hungry before practice, you can drink a glass of milk or eat some liquid and digestible food. Rest for at least half an hour before eating after practice. Fruits and vegetables are the most suitable food. It is best to eat fresh vegetables, fruits and bean products in your daily diet. Eat a small amount of meat and don't overeat. At the same time, should not eat fried, * * food, drink less cola and other drinks.
2. You can't take a shower immediately after yoga.
Taking a bath just after practicing yoga will not only greatly reduce the effect of practice, but also cause unnecessary harm to the body. At the end of exercise, the body is often in a state of extreme excitement. At this time, if you take a hot bath immediately, the blood vessels will expand rapidly, which will increase the burden on your heart, and the cold and hot * * * will hurt your body. Practitioners, especially those with arthritis, are encouraged to take a bath before practice, and then rest for 20 minutes to half an hour, which can increase the sense of cleanliness and relaxation, raise body temperature, reduce muscle tension and help stretch the body.
3. Dress comfortably.
Yoga practice should be dressed loosely and comfortably, so that the body can stretch, lift and bend. When practicing, you should go barefoot, take off watches, jewelry, glasses and other items, and complete the movements on the yoga mat. Don't practice on the smooth ground, lest you sprain your body. Remember to do what you can, don't deliberately compare with others, and be tolerant of yourself. Yoga practice focuses on the process rather than the result.
Women's sports often make mistakes.
1, lifting weights will only make fat accumulate.
Many women refuse barbells or dumbbells because they hear that weightlifting can only accumulate fat, but can't consume fat at all. This statement is not correct. Weightlifting can not only reduce body fat, but also continue to consume body fat in human metabolism. Using dumbbells with proper weight as exercise equipment and insisting on regular exercise will make the effect more remarkable.
2. The more you sweat, the more successful you will be in losing weight.
When you exercise in the gym, you don't shed a drop of sweat, while your partner is sweating. Do you feel anxious and depressed? Don't worry, scientific research has proved that sweating consumes water, salt and minerals, not fat. Whether you sweat during exercise has nothing to do with whether you consume fat.
3. Warm-up preparation before formal exercise is unnecessary.
Many women rashly think that it doesn't matter whether they do warm-up exercises or not, which is wrong. A muscle that has not been exercised is easily sprained, because it is not fully prepared for sudden big movements. Any warm-up action can improve the adaptability of muscles and make joints flexible. Please remember that warm-up before exercise is good for your cardiovascular system, so it is good for your health.
?