Yoga breathing in and out

1. Yoga breathing in and out

Breathe through your nose. When inhaling, inhale fresh air slowly and deeply into the bottom of the lungs. With the deepening of the inhalation, the diaphragm between the chest and abdomen will drop, the internal organs in the abdomen will move down, and the lower abdomen will slowly bulge like a balloon.

When exhaling, the abdomen is tightened inward and toward the spine, and the diaphragm naturally rises, completely expelling the turbid gas in the lungs and restoring the internal organs to their original positions.

Try to make the exhalation time longer than the inhalation time, or use the same time for both.

2. The origin of Yoga

Yoga originated in India and has a history of more than 5000 years. It is called “the treasure of the world” by people. Yoga originated in the foothills of the Himalayas in northern India. When yoga practitioners in ancient India practiced their body and mind in nature, they inadvertently discovered that various animals and plants had natural methods of healing, relaxing, sleeping, or keeping awake. When they were sick, they could recover naturally without any treatment. So yoga practitioners in ancient India created a series of physical and mental exercise systems, namely postures, based on animal posture observation, imitation and personal experience. These postures have been tempered for more than 5000 years. The healing method taught by yoga has benefited generations.

3. Benefits of yoga practice

As a very ancient energy knowledge cultivation method, “Yoga” is not just a popular or fashionable fitness exercise. Modern people absorb its beneficial essence and find the benefits of Yoga countless.

Yoga can accelerate metabolism, remove waste in the body, repair the body, regulate the beauty from inside to outside,; Yoga can bring you elegant temperament and light posture, and improve people’s internal and external temperament; Yoga can enhance body strength and body elasticity, balance the development of limbs, and make you become more and more cheerful, energetic and physically and mentally happy; Yoga can prevent and treat various physical and mental related diseases, and has significant effects on back pain, shoulder pain, neck pain, headache, joint pain, insomnia, digestive system disorder, dysmenorrhea, hair loss, etc; Yoga can regulate the physical and mental system, improve the blood environment, promote endocrine balance, and be full of energy.

Taboo group of Yoga

1. Those with blood clotting disease should avoid yoga. Yoga requires positioning, limb stretching and twisting. In the process, it may lead to a decrease in peripheral blood flow, which is more likely to lead to serious blood coagulation and cardiovascular diseases.

2. Osteoporosis, exercise carefully. Some yoga movements must use hands or feet and other limbs to support the weight of the body. If there is osteoporosis, it is likely that the strength of the core muscle group is not well trained, so that when the elbow is supported, it is accidentally broken.

3. People with spondylolisthesis and intervertebral disc herniation should avoid excessive bending of the waist. Among the most basic movements of yoga, “Sun Salutation” is one of them. The practitioner must bend his waist downward. At this time, people with spondylolisthesis may have spondylolisthesis again because of such movements; Or those with intervertebral disc herniation may also cause more severe nerve compression of the lower limbs due to careless bending.

4. Yoga should not be practiced in poor health, early recovery from serious illness and early fracture. Yoga needs to be in good physical condition to achieve the effect of exercising physical functions and muscle groups. If the physical condition is not good, muscles, joints and ligaments can not exert their strength, and it is easy to be injured when practicing yoga.

Common yoga postures

Kapotasana

The side waist and hip are easy to be injured during the exercise, which should be completed step by step according to the physical condition. If you feel severe pain at the waist eye position during the rotation, you should immediately relax to avoid injury.

Side support type

It is easy to be injured due to the great pressure on the wrist and elbow joints during practice. It is best not to do this action for the practitioners with tenosynovitis.

Shoulder inverted

Relatively speaking, this is an action that is harmful to the body when danger occurs. Because the main load-bearing parts are the cervical vertebra and lumbar vertebrae, it is best not to do this action for practitioners with cervical spondylosis and lumbar spondylolisthesis. Beginners should not imitate this action, especially without the protection of a coach.

Triangular extension

As long as you master the key points of keeping all parts of the body in a straight line and not leaning forward, there will be no danger in general. Most of the practitioners are injured by bumps when they can’t support themselves.