These common knowledge should be known for yoga beginners

Cultivate tranquility with movement and cultivate mind with tranquility

Yoga has a total of 80 - 104 movements, which are divided into many factions. Among them, the most praised one in Western countries is "BIKRAM" yoga. Taiwanese Coach Mo Huiping is a representative figure of this school of yoga. Teacher Mo Huiping said that BIKRAM is also called hot yoga. It is best for practitioners to practice at a temperature of 38 - 40 degrees Celsius (or at a constant temperature). Just like practicing in a sauna, it can not only fully move the joints, but also maximize the stretching of muscles and ligaments. She told reporters that practicing yoga must first make your body and mind peaceful before cooperating with breathing exercises. By using your body and mind reasonably, you can give full play to your potential abilities and complete the posture. The ideas of "using exercise to cultivate tranquility" and "using tranquility to cultivate the mind" are very consistent with yoga, which is why she is so friendly to this ancient way of fitness.

"Yoga needs to be practiced in a peaceful state of mind," Teacher Mo told reporters before the practice began. Looking at the people who practice yoga around you, you can feel relaxed and peaceful, as if you have eliminated any distracting thoughts, meditate and cultivate your own cultivation, and focus all your attention on the feeling produced by every action, while not allowing your mind to worry too much about any part. Reporters who are used to acting are really not used to it. They always observe the people around them consciously or unconsciously. As a result, they are always unable to persist in halfway through their movements. It seems that they still lack the perseverance to cultivate one's character.

Everyone can practice yoga

In this gym of dozens of square meters, there are teenagers and elderly people in their seventies, both men and women. Yoga fitness has long been recognized as a way of exercise and one of the safest and most productive aerobics. Yoga allows the body to stretch slowly. It is easy to learn, requires no equipment, and will not deviate. It doesn't have strenuous exercises such as aerobics and body exercises, and it doesn't have to stretch your ligaments hard. There is almost no possibility of injury. Even if you have never participated in any other sports and think your body is stiff, you can practice. You just need to be where you can reach it. Teacher Mo said: "Although everyone stretches differently, as long as you stretch to the most comfortable position and stay where you can for a while, you will achieve the effect of exercise. Don't force yourself to feel uncomfortable."

Not only that, yoga practice is very beneficial to a person's muscular system, mental system, endocrine system, and digestive system. Yoga exercises can relax your muscles after you finish the equipment and help stretch your muscle lines. It can help people's body shape become more symmetrical and have beautiful lines; it also has the effect of calming nerves, and many people will reduce fatigue after practice. Yoga, which focuses on practicing internally, can also balance various glands in your body and relieve them from physiology to psychology; a large number of forward bending, leaning back, twisting, tilting, squeezing and other movements in yoga movements can massage people's internal organs and are very beneficial to digestion. Some yoga postures can also treat diseases such as gallstones and lumbar muscle strain.

Although there are no strong ligaments, yoga is very helpful for the flexibility of the body. People of different ages and genders, as long as they do yoga and stretch regularly and regard it as a way of life, it will not be difficult to notice changes in their bodies after a few weeks. In addition to self-cultivation, yoga also focuses on cultivating the mind, which is very helpful to calm the mind and enhance life endurance.

Practice guide

time

1. You can practice yoga at all times except meals; preferably three to four hours after a meal.

2. Early morning or evening is a good choice.

3. Movements in the evening are generally more flexible than in the morning, so yoga postures will be done in place.

4. Practicing in the evening can help eliminate the fatigue of the day and restore energy.

location

The location of practice is particularly important for yoga. In the annoying city, it is difficult for people to find fields or forests to practice, so try to choose a quiet, clean, comfortable and ventilated room.

ground

You should choose a cushion made of natural materials and of suitable thickness. It is not good to be too soft or too hard. The cushion must support your spine well.

dress

Since yoga has a lot of movements that twist and stretch the trunk and limbs, it is best to do it in loose clothes, barefoot, and remove watches, belts or other ornaments before starting the practice, which may interfere with the movement.

diet

Practice yoga on an empty stomach. Try to do exercises three to four hours after a meal. Try to avoid eating something that is too greasy, spicy and can easily cause excessive gastric acid; eat it 1 hour after the exercise is over.

warnings

1) Do not force yourself. When doing yoga poses and other exercises, remember not to force involvement. Beginners may find that their muscles or ligaments are stiff, and after a few weeks of regular practice, their muscles and ligaments will become more elastic and flexible.

2, tinnitus or retinal problems should try to avoid doing those reverse body movements.

rules

1. Use your nose to breathe throughout the entire process: nose hair can filter dirty air and harmful bacteria, and can also calm nerves and make your body healthier.

2. Don't eat for an hour before and after practicing yoga: Keep an empty stomach.

3. Grasping the slow process of postures and the feeling of body movement is more important than completing the posture.

4. Maintain the number of breaths when completing the posture, limited to your physical fitness. Beginners can keep the number of breaths from three to five, and slowly increase the number later.

5. If you practice yoga, you can achieve results as long as you persevere and exert your best ability.

6. It is not advisable to practice difficult movements six months after surgery and during female physiological periods.

7. Patients with high blood pressure, asthma and pregnant women only perform simple movements.

(Internship Editor: Wang Yu)