1. Definition of high temperature Yoga
High temperature yoga, also known as heat yoga. It is to do yoga in a high temperature environment of 38 ℃ – 40 ℃. It is composed of 26 stretching movements, belonging to flexibility movement, which can improve the softness of the spine and is suitable for office workers. At the same time, it can directly stimulate the nerve and muscle system through some static actions of twisting, bending and stretching, which can reduce weight. This kind of hot yoga from the United States became popular in China around 2004.
2. Precautions when practicing high temperature Yoga
Stop if you feel unwell during the practice. If you feel any discomfort during practice, such as excessive sweating, dehydration, nausea, fatigue, abdominal pain and other symptoms, please stop immediately and lie down to rest. In addition, if the symptoms still do not improve after several attempts, it means that your constitution is not suitable for this yoga system. It is recommended to choose other methods.
The range of action should not be large during physiological period. If you are in a physiological period when practicing high-temperature yoga, don’t do movements and handstands that are too difficult.
Don’t hold your breath while practicing. Try not to hold your breath during the practice, but follow the coach’s instructions to breathe.
3. Precautions after practicing high temperature Yoga
Do not eat or bathe immediately after practice. After the practice, eat 30 minutes later and take a bath three or four hours later.
Pay attention to hydration after practice. Since the practice of high-temperature yoga will make the body sweat a lot, a large amount of electrolyte containing water should be supplemented after the practice.
Don’t rush out of the yoga room after practice. After the practice, don’t rush out of the practice room. It is absolutely forbidden to enter the low-temperature room directly from the high-temperature practice room. Such a bad result is that the internal blood vessels of the body will suddenly increase the load. Especially in the severe winter, it is easy to get cold, resulting in fever or joint pain in some cases.
How many times a week do you practice high temperature Yoga
The length of a high-temperature yoga class is about 60 minutes. The movement arrangement is basically fixed, and the exercises must be practiced one by one in order. After 60 minutes of practice, the body can reach a state of balance. The best practice is 2 to 3 times a week, and there is no need to do too much. For children’s shoes who have never practiced high-temperature yoga (or never practiced yoga), the advice of healthway.com is to take your time, starting from 1-2 times a week, first adapt to the temperature and postures, and then gradually.
After you get used to the temperature, posture and teacher, you can gradually increase the frequency of practice, such as three classes a week. However, it should be noted that it is better to have a little interval between the three classes. Don’t take a three-day break after three consecutive days. If you start a certain frequency, please try to keep it.
If you are an experienced practitioner, you don’t need me to tell you how many times a week. Your own body will tell you. For many years, practitioners have kept the frequency of 2-3 times a week, and there are also those who feel uncomfortable without practicing every day. There are no fixed rules, good or bad, right or wrong. Listen to your body!
What are the postures of high temperature Yoga
1. Bird King
Efficacy: improve body balance, coordination and concentration. Eliminate more fat in lower limbs, prevent and eliminate calf muscle spasm.
Action Essentials:
Inhale and raise your hands horizontally. Keep your feet together.
Stick the rear side of the right thigh to the front side of the left thigh, the tibia of the right calf to the left calf, the big toe of the right foot to the left ankle, and the left leg to slightly bend the knee to maintain balance.
Exhale, bend your upper body forward to 90 degrees, and keep your head up.
After 2 repetitions, inhale and raise the upper body. Exhale, put down your hands and relax your fingers.
2. Standing bow
Efficacy: promote blood circulation, improve cardiopulmonary function, allow blood to flow fully to viscera and glands, and promote physical health; Improve the ability of attention, patience and determination. Strong abdomen and thighs. Tighten the muscles of upper arm, hip and hip. Improve the flexibility and strength of most muscles in the north of Xia and the whole body.
Action Essentials:
Inhale, put the body’s center of gravity on the left foot, bend the right calf backward, pull the instep of the right foot with the right hand, lift the left arm to be perpendicular to the ground, and straighten the waist.
Exhale, and your body and left arm should be parallel to the ground, with your eyes looking straight ahead. At the same time, pull your right leg up with your right hand to maintain your balance.
Inhale, straighten your body and relax your limbs. Do another exercise in the opposite direction.
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