The most effective way to practice yoga in winter

Most yoga practitioners believe that doing yoga should require sweating. If you don't sweat enough, it will seem like you don't have enough exercise and the effect will be poor. In winter, it can be a few degrees cold, and sometimes it is difficult to sweat a lot after a yoga session unless you wear a long-sleeved top. Therefore, how to make people not feel too cold and feel like doing yoga is a challenge for teachers. Practicing yoga can make a big difference in your mind and mind

What to do when it's cold?

Outdoor yoga melts outdoor yoga in green: Feel the ultimate realm of unity between man and nature. How to do outdoor yoga in cold weather?

One point is to drink some warm water before warming up the body to raise your body temperature a little. After that, no matter whether you warm up or enter the main position, you will get into the condition faster. It is best to warm up the body in cold weather with large movements and repeated large muscle movements. For example, standing and doing leg muscle training will warm up the body faster. Although you don't have to sweat to warm up your body, if you drive on the road if you don't have enough warmth, you will feel that many actions are hard to do when the weather is cold.

Then there is the part of the postures method. If you want to keep yourself from getting too cold, there are only two ways: breathe with the movements, and do it more deeply. You can inhale into the floor of the lung cavity with ujayyi breathing method, where the diaphragm protrudes out and makes a hissing sound, or inhale into the abdominal cavity with abdominal breathing method, where the abdomen protrudes. As long as you focus on the coordination of movement and breathing, you will find that sufficient oxygen will allow us to burn more calories and allow us to quickly enter the situation.

And letting yourself do it deeper means: when you stay in a certain posture, you don't just stop where you are, but you have to constantly lengthen or twist it to make the posture deeper. But during a big break, please remember to keep warm, otherwise you will easily catch a cold when you just sweat a little and the pores open.

Practice of breathing method

What breathing methods are suitable for doing in winter? Generally speaking, breathing with left and right nostrils and rapid exhalation can make the body slightly warm, which is more suitable for practice in cold weather.

The left and right breathing method is to use the thumb and ring finger of the right hand to alternately press and place the two nostrils. When exhaling, press your left nostril with your ring finger and inhale through your right nostril. Maintain the same position and inhale through your right nostril. Change sides when exhaling, press your thumb on your right nostril and release your left nostril at the same time. Maintain the same position while inhaling. Exhale and change sides. Take turns inhaling and exhaling in both nostrils for five to ten minutes.

Next, you can do rapid breathing. After taking a deep breath, press your left nostril with your ring finger and exhale 20 times quickly through your right nostril. After spitting, take a deep breath through your right nostril, change to press your right nostril with your thumb, and exhale quickly 20 times from the left. Finally, release both nostrils, inhale from both sides at the same time, and then exhale 20 times through both nostrils quickly. After doing it, adjust your breath for a while, then do two rounds. You can practice for three rounds at a time.

With the cooperation of breathing method and posture method, you don't need to feel painful doing yoga in cold weather. I know that many people choose to do hot yoga in order to make themselves sweat faster, or even feel sweating profusely in cold days, but I would not recommend this kind of practice in a hot, dry room, squeezing with a group of people. Sweat and breathing in a meager amount of oxygen. As far as I know, many people feel unwell during or after practicing. If they want to enjoy yoga, they really have to choose a healthier method, right? (Internship Editor: Li Jianhong)