1. Safety tips for Yoga
If you want to practice yoga that day, don’t eat within one hour before and after yoga. If you are full, try to avoid practicing within two hours after dinner.
It’s important to warm up. Don’t do difficult movements at the beginning to avoid sports injury. It’s best to do some yoga warm-up actions first, step by step, to avoid physical injury.
When practicing, try to relax your mood and allow your body to ache a little, but don’t overexert or force yourself to move.
Don’t laugh or talk while practicing. Breathe with concentration. Maintain regular, deep and long breathing, which helps the body relax.
It’s best to practice every day. After finishing a whole set of yoga poses, you must lie down and have a rest in the body spreading pose.
It is advisable to practice in a quiet and well ventilated room. Indoor air should be fresh and free to breathe. If the weather is suitable, you can also practice outdoors, but the environment should be pleasant, such as the garden. Do not practice in the strong wind, cold or dirty air with smoke smell.
Wear the most comfortable clothes, elastic and breathable clothes are the best, and it’s best not to be too loose and fat, otherwise some inverted postures will be hindered.
2. What are the benefits of Yoga
A woman’s long-term practice of yoga postures can make her chest more beautiful and her curves more clear; Can make the female waist soft and powerful; Can avoid female gluteal muscle sagging; Reduce excess body fat and effectively lose weight; It can increase the elasticity of women’s hamstrings and make women’s legs more long and beautiful.
Women who do yoga exercises for a long time can effectively relieve the fatigue of human muscles and bones through the massage action of both hands. Through yoga breathing and various postures, they can promote human blood circulation and make human joints more flexible.
By practicing yoga’s complete breathing method and body twisting, squeezing, pulling, stretching and other movements and postures, women can make the body’s meridians and blood flow smooth and strengthen their functions. Yoga exercises can also regulate people’s mood, make people’s mind more peaceful and stay young.
Yoga can regulate the mood by combing the air flow in the human body, calm people’s mood and drive away irritability. Over time, it can improve personal observation and judgment, and make women more intelligent and confident.
3. How to practice the basic skills of Yoga
3.1 Sun Salutation
Stand straight, with your legs together, your hands in front of you, your eyes in front of you, adjust your breathing, when you inhale, lean back, extend your arms backward, and your knees straight. When you exhale, tilt your upper body forward, touch your hands with the ground, and keep your head as close as possible to the front of your thighs. Hold the posture for several seconds.
3.2 rear extension type
Sit on the yoga mat with your legs straight, your hands behind your body, your body tilted back, your eyes looking forward, and then adjust your breathing. When you inhale, bend your knees, support your body with your palms, relax your head, hold the posture for 10-30 seconds, and slowly recover to the original posture.
3.3 snake stretching
Lie prone on the yoga mat, put your arms behind your back, clasp your hands, lower your head, and contact your jaw with the ground. Then adjust your breathing. When you inhale, tighten your hips, tilt your head back, and stretch your hands backward as far as possible.
3.4. Angle type
Sit on the yoga mat, straighten your legs, straighten your spine, put your arms naturally on both sides of your body, look ahead, adjust your breathing, open your legs, straighten your chest and abdomen, straighten your back, hold your heels with both hands, press your body down, and keep your head close to the ground.
The best time to practice yoga
1. After getting up in the morning
Just getting up in the morning and practicing yoga for 10 minutes can make people’s minds become clear and energetic all day long. Generally, the yoga pose suitable for morning practice is the Sun Salutation pose. Practicing Sun Salutation can make your body flexible and full of energy after practice.
2. Before lunch
After a day’s work, people are often very tired, so practicing yoga before eating can relieve physical fatigue, and also burn fat, which is helpful for weight loss. Usually, it is appropriate to practice yoga on an empty stomach, which will not cause discomfort.
3. Before going to bed at night
Before going to bed at night, in order to relax and promote sleep, you can practice yoga for 10 minutes. If you feel that your body has strong adaptability, you can also practice more movements to help you slim your abdomen and waist. However, it should be noted that do not practice movements with too much intensity, so as to avoid injury, physical discomfort and affecting sleep.
Who is not suitable for Yoga
Middle aged and old people. After entering the old age, joint degeneration is serious, and most of these people have osteoporosis, hypertension and other diseases, so they should not participate in yoga requiring handstand, bending and other items. It’s easy to get hurt.
Patients with cardiovascular and cerebrovascular diseases or hypertension. Jia’s action requires positioning, limb extension and twisting, which may lead to reduced peripheral blood flow, more likely to lead to serious blood coagulation and cardiovascular diseases.
High IOP, high myopia, headstand is not recommended. Bending forward or standing upside down will increase the intraocular pressure. Therefore, yoga is not recommended for people who have high intraocular pressure and high myopia.
Patients who have 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.
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.
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