Be careful! If you practice yoga improperly, you will get sick

Don't think that yoga is a very safe exercise. If you don't practice properly, you may cause injuries. If you want yoga to help you keep fit and body shape, you should not know the following common sense.

What is "yoga disease"?

A: A spinal neurologist in San Francisco, USA, was nicknamed "yoga doctor" after yoga became popular. The doctor said that 20 to 30 of the patients he treated every week were injured due to improper practice of yoga. It seems that we must pay attention to the possible injuries caused by improper practice of yoga.

There are indeed many patients with sports injuries nowadays. Shanghai Huashan Hospital has admitted many patients injured by yoga in recent years. They pushed themselves too hard when doing the movements, causing injuries to their backs, waist, neck, etc. Ligament strains, cartilage tears, joint inflammation, neuralgia, etc. are common "yoga diseases."

Therefore, when practicing yoga, everyone should fully consider their flexibility, balance and strength qualities, and must follow the exercise principle of doing within their capabilities. If the intensity or difficulty is too high, it may lead to exercise injuries.

Can practicing yoga help you lose weight quickly?

A: When many people choose to practice yoga, their first consideration is that practicing yoga can lose weight. The mentality of most yoga practitioners is eager for quick success and instant benefit, which runs counter to the ancient yoga movement. Yoga has always opposed the anxious mentality of rushing for success. These people only see one side of yoga, but ignore the essence of yoga-peace of mind, which is one of the reasons for the popularity of "yoga disease".

Practicing yoga can achieve balanced development of the body, that is, fat people can lose weight, and thin people can become fatter. But the prerequisite is that fat people must adjust their eating habits, because practicing yoga will improve their physique and have a stronger absorption capacity. If the diet is not reduced, it will be difficult to lose weight. To lose weight, it is definitely more consuming than supplementing. This is the same rule. However, thin people are very likely to gain weight and become stronger and stronger because their absorption capacity is enhanced after their physique is improved. How to control it moderately, of course, we must make a moderate balance between diet amount and exercise consumption.

No exercise can achieve the effect of losing weight in the short term, so practicing yoga to lose weight is not extravagant. Loving and appreciating yourself is far more important than pursuing a perfect body shape. It is recommended that all yoga practitioners should comprehensively improve themselves from three aspects: body, mind and spirit. If you really devote yourself to yoga, you will experience the surprise of deep changes in your body. Moving your eyes away from pure physical training will not only help reduce sports injuries, but will also truly change your life.

How to reduce the chance of injury?

A: Remind yoga practitioners that warm-up and finishing movements cannot be ignored before and after exercise. Warming up is to warm up the body and effectively prevent injuries, while organizing exercise can completely relax the nervous body.

In addition, you must learn to read your own body. For example, it is normal for muscles to feel soreness after exercise. This is a reaction to the production of lactic acid metabolites in the body. However, if you feel that your muscles feel pulling pain, you should pay attention, and it is best to temporarily stop practicing.

For beginners, it is also necessary to know how to do what you can. People's flexibility varies, and can be gradually improved through practice. Even if you can't do certain movements at once, don't worry. For beginners, it is generally suitable to practice 3 times a week.

Is yoga just a twist?

A: In many publicity about yoga, you can always see photos of difficult movements, so that people always think that yoga is about bending the body. In fact, this is not the case. Only people who practice to a certain level can make difficult styling. It has a gradual process.

The yoga we are talking about now is more as a fitness method, focusing on the combination of limb stretching and internal breathing to relax from the inside out. For beginners, they must first master some basic yoga movements and not blindly pursue difficult movements. Coaches don't have to ask students to do the same as themselves when teaching.

Expert tip: 6 precautions when practicing yoga

1. You can only practice yoga 2 hours after eating. After practicing yoga, it is better to eat about half an hour later.

2. After practicing yoga, please drink appropriate amounts of boiled water to help expel toxins from your body.

3. Please wear comfortable sportswear when going to court. When practicing yoga, do not wear belts, ties, accessories, etc.

4. When practicing yoga, you should try to relax and not compare yourself with others.

5. If you experience severe pain in some parts of your body or feel dizzy while practicing a certain yoga pose, you should stop practicing and notify your instructor.

6. If you are pregnant or have just given birth, you must also explain it to your mentor.

Four categories of people practice yoga carefully

a. People with chronic diseases and recovering from surgery;

b. Patients with high or low blood pressure, people with head injuries, patients with vertigo, and people with heart failure;

c. Yoga practice helps the growth of the fetus and smooth delivery, but it must be carried out under the guidance of a coach. Pregnant women should stop practicing 3 months before giving birth. During practice, all postures that press on the abdomen should be avoided, especially not holding their breath;

d. For women in the physiological period, practicing yoga can help stabilize their emotions and relieve dysmenorrhea, but it should be noted that postures should not be practiced in the first 2 days of menstruation. You can practice meditation and meditation breathing.

Hot yoga is not for everyone

Nowadays, there is a hot yoga that is gradually becoming popular. Hot yoga is practiced in a room with a high temperature of about 40 ° C. It requires high physical fitness. People with poor physical fitness should not try it easily. Patients with chronic diseases such as high blood pressure, low blood pressure, and diabetes are especially not allowed to exercise hot yoga. (Internship Editor: Yan Lili)