1. Precautions for practicing yoga
1.1. Find a suitable Yoga type
There are many kinds of yoga, and not every kind of yoga is suitable for you. Each yoga studio provides certain free experience courses. You can experience it before making a decision.
1.2 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.
1.3. Mentality is the most important
Compared with a set of yoga practice clothes and a professional mat, the most important thing is to have an open and peaceful mind. When practicing, you should be free of distractions.
2. Who is not suitable for Yoga
2.1 after entering middle age, ligaments and joints degenerate and muscles become stiff.
For yoga movements without strong muscle protection and support, it is undoubtedly a huge “challenge” for the already fragile cervical vertebrae and vertebrae to forcibly practice difficult yoga movements, 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.
2.2. Patients with osteoporosis, especially 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.
2.3. 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.
3. Yoga suitable for white-collar workers
3.1 sit with your legs straight forward, bend your right leg and put your right foot on the base of your left thigh.
3.2. Exhale, turn the upper torso to the left, retract the left arm into the back as far as possible, extend the right hand forward, and grasp the left foot.
3.3 turn your head to the right, look your eyes out of your right shoulder, breathe normally, hold this position for 10 to 20 seconds, release your right foot to restore, and exchange left and right to repeat this pose.
Tips: when rotating, consciously twist from top to bottom in the order of neck, chest and waist, and use the neck to cause the spine to straighten up.
Benefits: eliminate the congestion of shoulder and neck, make the spine softer, and prevent back pain and waist rheumatic pain. When you feel tired or nervous at work, you can practice this skill for 1-3 times, which will make your mind clear and enhance your work vitality.
What are the benefits of Yoga
1. The increase of vitality is due to the effect of yoga on the brain and glands.
2. Youthful appearance and mood: Yoga reduces facial wrinkles and produces a natural skin pulling effect. This is mainly due to handstand. Our normal upright posture causes gravity to pull the muscles down. Over time, facial muscles gradually collapsed. Standing upside down for a few minutes every day, we can reverse the effect of gravity, making it a boost for our rejuvenation, preventing facial muscles from relaxing, reducing wrinkles and naturally flattening the skin.
Yoga handstand posture can often restore the original color of gray hair and delay the phenomenon of gray hair. This is because handstand increases the amount of blood flowing to the hair follicles in the scalp. This posture increases the elasticity of the muscles, removes the pressure of the blood vessels and nerves in the muscles, and allows more blood to flow to the scalp muscles. In other words, hair follicles get more nutrition and produce more healthy hair.
3. Live longer: Yoga affects all the conditions for longevity: the brain, glands, spine and internal organs.
4. Increase disease resistance: yoga exercises a strong physique, and immune energy also increases. This enhanced resistance can cope with all kinds of serious diseases, from colds to cancers.
What can’t I do after yoga
1. Gluttony for cold drinks
After yoga exercise, the digestive system of the human body is still in a state of inhibition, and the digestive function is low at this time. If you eat some cold drinks in order to be cool and quench your thirst for a while, it is easy to cause stomach cramps, abdominal pain and diarrhea, and induce gastrointestinal diseases.
2. Squat and rest
If you squat down to rest after practicing a lot of yoga moves, it will hinder the blood flow of the lower limbs, affect the blood circulation, and further deepen the fatigue of the body. In serious cases, it will also produce shock.
After each exercise, we should adjust the breathing rhythm and carry out some low calorie activities, such as jogging or deep breathing. Simple relaxation exercises can let the blood of the limbs flow back to the heart, accelerate the blood supply of oxygen, and eliminate fatigue at the same time.
3. Take a bath immediately
If you take a cold bath after yoga, it will be more harmful to your body. Because when we practice yoga, our body’s metabolism will accelerate, the subcutaneous blood vessels will expand, and then we will sweat a lot. If you take a cold bath immediately after yoga, a large amount of heat in your body will not be released, forming internal heat and external cold, destroying the balance of the human body, and it is easy to get sick.
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