1. How does yoga test flexibility
1.1. Orthostatic forward flexion
Methods: the toes of the subject’s feet were slightly separated, leveled with the horizontal line at the front of the platform, the heels were close together, and the legs were straight. Bend your body forward as far as possible, straighten your arms and fingers, and gently push the cursor on the scale to slide with the fingertips of both hands. Note that there should be no sudden downward shock until you can’t continue to extend downward. Record the displayed scale reading.
1.2. Prone lifting arm
Measurement method: the subject stood upright with both hands hanging down on the side of the body, and the length of his right arm was measured. The subject lies prone, his jaw lands on the ground, his legs are straight, his arms are extended forward, his hands are shoulder wide apart, he is holding a wooden stick, and then his arms are lifted up as much as possible. Keep your elbows straight and your arms at the same level. The tester holds the ruler in front of the subject and places the zero end of the ruler on the ground. When the two arms of the subject are lifted to the highest point, move the ruler up quickly until it touches the midpoint of the lower edge of the stick. It is required that the lower jaw always lands on the ground during the test. Measure twice and record the reading of the gauge.
2. Yoga pose to improve flexibility
2.1. Lie on your back with your legs bent to your chest, hold your bent legs with both hands, turn to the left side first, and then turn to the right side. Repeat this for 20 times in a group, and persist in three groups a day.
2.2. Straddle the legs, bend the body to the left leg, stretch the left arm straight and press it down to the left foot, stretch the right arm straight and upward on the same line as the left arm, and persist for 5 seconds to change the other arm. Repeat this. 15 people are in a group, and persist in three groups a day.
2.3. Straddle your legs, then turn your body to the right, extend your arms horizontally, and then fold your palms at the butterfly bone on your back in reverse direction. At the same time, press your head backward. 15 people are in one group, and persist in three groups a day.
3. People who are not suitable for practicing yoga
3.1. Patients with cervical or 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.
3.2. 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.
3.3. 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.
3.4. 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.
Benefits of Yoga
1. Enhance strength and flexibility
Each type of yoga has a history of thousands of years. It can strengthen and extend the connective tissue in the body. Whether your body is soft or stiff, weak or strong, yoga can improve your body and mind, and help improve your physical condition.
2. Improve self-confidence
If you practice yoga regularly, it can make you more healthy, flexible and strong, and also improve your image, so that you can become more confident. In life, you will also become energetic and do things more smoothly.
3. Relieve stress
If the stress of daily life is not well relieved, it may lead to serious illness. Regular yoga practice can restore calm to your body and mind, expel toxins caused by stress, and is the best treatment for you after a tiring day’s work.
4. Control breathing
Breathing also has quality, and often directly affects our psychological condition. In daily life, we don’t need to pay attention to breathing skills, but when we learn how to control breathing, we will know how to control your physical strength and mood.
The harm of being too hard in yoga
1. Physical pain
Hardening of the body will lead to slow blood circulation, and the body will become “cold”, often with backache, shoulder and neck pain.
2. Weight gain
The energy and fat taken in by the human body need to be burned through muscle movement. Once the muscle is stiff and unable to fully move, it will lead to the decline of metabolic function, and fat can not be burned and accumulated.
3. Fear of cold
About 40% of body heat is produced by muscles. When muscles decline, harden, and blood circulation deteriorates, the amount of heat generated will be reduced, resulting in lower body temperature.
4. Easily injured
The hardening of thigh muscles will increase the load on the knee joint, which is easy to cause knee pain and movement obstacles. It will make it difficult for the connected psoas muscle and femoral joint to move, making it impossible for people to walk with big strides and easy to fall.
5. Often tired
When muscles harden, the capillaries distributed in them will also harden, resulting in abnormal blood flow, poor blood circulation function and easy fatigue.
6. Rough skin
Hardening of muscles or blood vessels will affect the blood circulation of the skin, resulting in dryness and color spots on the face. Dullness, wrinkles, relaxation and other problems.
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