1. The function and significance of Yoga
Cultivate self-cultivation and calm the mind. Long term practice of yoga can achieve peace of mind, forget all unpleasant things, better cultivate your own sentiments, make yourself more confident and love life more.
Increase resistance. Long term practice of yoga can not only strengthen the body, but also strengthen the resistance. For example, it can reduce the occurrence of colds and other diseases.
Improve personal mood. Because yoga can rejuvenate the glandular nervous system, including the brain, the mind and mood will naturally take on a positive state. It makes you more confident, enthusiastic and optimistic. Everyday life will become more creative.
Regulate physiological balance. Long term practice of yoga can maintain the state of all major systems in the body, and at the same time, it can adjust physiological functions to strengthen the body.
2. The best time to practice yoga
Practice time:
The best time to practice yoga is in the morning, before breakfast and in the evening. You can also practice at other times, but make sure to practice on an empty stomach or after complete digestion.
Generally speaking, it is three to four hours after dinner. Drinking liquid food or drink can be practiced in half an hour, and eating one hour after practicing is more scientific; Take a bath at least 15 minutes after practicing yoga.
Suggestions: practice different contents at different times, for example, practice asana in the morning, ponda in the noon, meditation in the evening, etc.
Reminder: try to practice at the same time every day.
3. Who can’t practice yoga
People after middle age
Ligaments and joints degenerate, and muscles are relatively stiff. For yoga movements that are difficult to practice without strong muscle protection and support, it is undoubtedly a huge “challenge” to the already fragile cervical vertebrae and vertebrae, which is very easy to lead to muscle strain and vertebral dislocation. Unless you have been practicing yoga since you were young, your body is flexible.
Patients with osteoporosis
Especially for women with severe osteoporosis. Due to the decrease of bone hardness and increase of brittleness, if you don’t pay attention to yoga, you may cause compression fractures or vertebral body fractures.
Patients with cervical and lumbar diseases
If you practice some yoga movements, such as plough pose, it is easy to cause intervertebral disc herniation or the original condition is more serious.
Patients with cardiovascular disease or obesity
If the action is intense, such as doing handstands, it is likely to increase the burden on the heart and cause discomfort.
What are the breathing methods of Yoga
[abdominal breathing]
Method: lie on your back, put your hands on your abdomen, breathe in slowly through your nostrils, relax your abdomen, feel the air sucked into your abdomen, and feel your hands lift your abdomen higher and higher. In fact, at this time, the diaphragm descends, pressing the air into the bottom of your lungs. When you exhale, slowly contract your abdominal muscles, and the diaphragm rises to expel the air from your lungs.
[chest breathing]
Practice: sit cross legged, with your back straight, put your hands on your ribs, inhale slowly through your nostrils, and feel your ribs expand outward and lift upward with both hands, so that you can feel your ribs move downward and close inward.
[Full breathing]
Method: sit cross legged, one hand on the abdomen, the other on the ribs, breathe in slowly, feel the abdomen slowly bulge, first fill the lower half of the lungs with air, then fill the upper half of the lungs with air, now the air fills every corner of the lungs, you have inhaled to the maximum capacity of both lungs, then exhale slowly, relax the upper part of the chest, then the lower part of the chest and the abdomen, and finally contract the abdominal muscles to completely exhale the air.
What are the precautions for practicing yoga
1. Don’t do yoga on an empty stomach
It’s best to finish eating one hour before yoga, but if you have time to eat one hour before but are hungry, you can eat a banana 20 minutes before yoga, which can resist hunger without indigestion.
2. Don’t be shy about your body
The people who practice yoga in the advertisement are slim, but no matter what one’s waist circumference is, they can practice yoga well. In fact, research shows that yoga can help people lose weight and avoid gaining weight.
3. Don’t pursue the extreme
You may have seen yogis twist their bodies like noodles, but this is just the best way to 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 your breathing and relaxing your mood.
4. No socks and gloves
Non slip gloves and socks will make you feel wrong about the position of body extension when practicing yoga posture, and in the long run, you will not be able to do specific yoga movements and exert the effect of yoga practice.
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