? The benefits of practicing yoga
1. Create a perfect figure for women
Through yoga asana and continuous practice, you can make great changes in your body. Such as strengthening the chest, beautifying the chest curve and preventing breast sagging; Soft waist; Beautiful buttocks: avoid gluteal muscle sagging and beautiful buttocks.
2. Prevention of chronic diseases
Practicing yoga can stimulate internal organs of the body, further promote blood circulation, stretch stiff muscles and make joints flexible. Balance gland secretion, strengthen nerves and prevent chronic diseases of the body.
Eliminate tension and fatigue
Yoga breathing, through conscious breathing, can eliminate waste gas, virtual fire and physical tension and fatigue.
Keep young
Yoga's complete breathing method promotes cell aging and ruddy complexion. Yoga can also adjust the mood, so that people are always in a peaceful and happy state. The postures of twisting, squeezing, stretching and pulling in yoga practice can dredge the meridians and qi and blood of the whole body, activate the functions of zang-fu organs, inject vitality into the body and keep people young forever. ? .
lose weight
Most obese people eat too much. By practicing yoga, you will have more control when facing the temptation of food. But only with the help of various forms of yoga, weight loss effect is not very good, aerobic exercise (running, swimming, cycling, etc. ) in order to achieve good results.
Train your attention.
Yoga regulates the disturbed mind by dispersing the blocked airflow in the body. It should be noted that when you calm down because of irritability, depression and stress, your attention will become more focused and your insight will become more profound.
7. Relieve psychological stress
Focus on stretching and strengthening muscles through yoga practice and relaxation. When the body and mind are completely relaxed and concentrate on stretching their limbs, they can release tarsal emotions and make people have positive thoughts, and gradually reach the state of "relaxation of body and mind" and "integration of body and mind". Using yoga's complete breathing method can strengthen abdominal organs, control breathing speed, regulate autonomic nerves, control heart rate and relieve tension.
? Disadvantages of practicing yoga
1, improper yoga practice is easy to get hurt.
Because everyone's physique is different, if there is no exercise process, it is difficult to do it at once. And it will do harm to the body.
Difficult postures have high demands on all aspects of the body and often require long-term stretching or support. For some people with insufficient muscle strength and flexibility, it is easy to cause tendon injury and make joints unstable. Stable.
2. People who are too thin can't practice yoga.
Yoga itself is a sport that requires muscle strength. For thin women, thin muscles are easy to strain. Doctors suggest that some too thin women should do some basic strength training before practicing yoga.
3. Many people are not suitable for practicing difficult movements.
People with high blood pressure and heart disease are not suitable for handstand and wheeled. When you do the wheel movement of handstand, the blood will flow backwards, which will easily lead to insufficient blood supply to the heart and brain and ischemic shock.
If you feel joint pain or tendon inflammation after each yoga practice, your body may not be flexible enough to perform difficult yoga moves.
Basic yoga movements for women
1, Lotus Sitting: Improve upper body blood circulation, nourish all organs in the heart and abdomen, help lower blood pressure, regulate nervous system and relax leg muscles. People with severe knee arthritis should not practice.
2. Eagle style: adjust the muscles of legs, knees, ankles and feet; Promote the balanced development of trunk muscles, abdomen and back muscles; Conditioning abdominal and back, leg muscles.
3, shoulder varus: shoulder varus is a kind of shoulder varus, beneficial to all parts of the body, increase blood supply to the brain, stimulate the pineal gland, pituitary gland, thyroid gland, parathyroid gland, regulate endocrine, improve human metabolism. People with serious eye diseases, high blood pressure and heart disease should not practice.
4, tree: strengthen thigh and hip muscles, exercise balance, eliminate physical and mental fatigue, cultivate concentration, reduce hip and leg fat. Adjust mental disorders, cultivate brain balance and focus on decision-making.
5, camel style: this style, the spine bends backwards, the elderly and people with spinal injuries can try.
6, dance: standing and balancing movements, often practicing to make the body gradually have the strength and flexibility needed for dancing.
7. Leg and back stretching: stretching the spine can enhance the health of the spine, enhance the blood transport of the spine, nourish the sympathetic nervous system and parasympathetic nervous system, and relieve constipation. Those with severe lumbar spondylosis should not practice lumbar disc herniation.
8. Figure-eight twist posture: balance hand posture, strengthen arm strength, improve attention, concentrate, and adjust arm and shoulder muscles.
9. Bow: This style can strengthen the muscles of the abdomen and thighs, soften the muscles of the back and buttocks, enhance memory and relieve sore throat. People with waist injuries should not practice this posture.
10, sitting angle: enhance the flexibility of the inner thigh and crotch, stretch the back and nourish the reproductive organs. People with severe hypertension and heart disease should keep their heads above their hearts.
1 1, upper spine posture: strengthen and adjust the abdominal and back muscles, increase the sense of balance, nourish the stomach, and shape the legs and crotch.
? Matters needing attention after practicing yoga
1. Diet: You can eat after practicing for half an hour, and try to eat fresh and natural food. Yoga divides foods into inert foods (meat), denatured foods (peppers) and pleasant foods (fruits, vegetables and milk). Yogis suggest eating more pleasant food, less inert food and avoiding eating denatured food. Don't eat a lot after exercise 1 hour. Because the stomach is in a state of relaxation and rest just after exercise, eating will immediately lead to gastric overload. In addition, the blood of the body is distributed in the limbs, bones and muscles of the body after exercise, so eating immediately will increase the burden on the heart.
Don't take a bath immediately after practice. It is recommended to take a bath after 30-60 minutes. After yoga practice, the pores of the skin will open and the body will feel sharp. Hot and cold stimulation is not appropriate. It may harm the body and wash away some secretions that are beneficial to the body. Qi (energy).
There is no fixed time to practice yoga. You can use it for a few minutes or more. Keep doing it every day and make it your lifestyle. After completing each group, you should use pranayama to relax.
4. During exercise, once you feel unwell, such as cramps, convulsions, nausea, headache, dizziness or tingling in a certain part, you should immediately stop exercising, sit down or lie down to rest, breathe slowly and continue to practice until you feel normal. If the similar situation continues, please stop this yoga practice.
When practicing yoga, don't compare with others, because everyone's physical condition is different. Some people are born with soft ligaments, while others are born with enough strength and excellent balance. Therefore, practitioners are required to try their best to stretch within their own scope.
6. It is not advisable for women to practice the movements of head lower than abdomen and excessive abdominal pressure during menstruation; Pregnant women and lying-in women must consult a doctor before practicing.
Last but not least, self-taught practitioners should understand his written instructions before doing each pose, and then practice carefully as needed.
8. When practicing yoga, be careful not to eat too much. It is best to practice on an empty stomach. You can't go after taking a shower, which will increase the burden on your heart. Although practicing yoga is really good for your health and can cure some physical diseases, if you are seriously ill and in pain, don't neglect normal treatment because of yoga.