13 basic knowledge for beginners in yoga

Many people only rely on enthusiasm when they start yoga and don't understand the basic knowledge of yoga. Therefore, they are easily injured in yoga. They often lose interest due to slow progress, and they give up from then on, and finally leave it. Instead, they complain that practicing yoga is useless. In fact, this is wrong.

This article summarizes the basic common knowledge that yoga beginners need to know, which will help yoga students understand yoga and cultivate their own interest in yoga.

1. It is best to keep an empty stomach for 3-4 hours before practice, and it should also be at least 1-2 hours. The burden on your stomach should not be too heavy. The postures of yoga are centered on the spine of the human body, stretching and squeezing forward and backward, left and right. Excessive burden on the stomach will cause the practitioner to experience nausea, headache, chest tightness during the practice, and even severe cases may occur. vomiting.

2. Don't eat a lot of food within 1 hour after practice. After practice, our intestines and intestines are in a state of relaxation and rest, and eating immediately will cause an excessive burden on the intestines and intestines. In addition, after the exercise, the body's blood is distributed in the bones of the body. Eating food immediately will cause a large amount of blood to flow to the stomach, and the blood flow to the heart will be greatly reduced. Causes increased burden on the heart.

3. Taking a bath, yoga should not be done within 30 minutes after Sang Zhang. Bathing speeds up blood circulation, and yoga practice also promotes full blood circulation, which will inevitably increase the heart rate and increase the burden on the heart. Yogis in India usually take a cold bath before practicing. The purpose is to clean the body. The speed of blood circulation in the body is slowed down and will not increase the burden on the heart.

4. Don't take a bath immediately after practice. Sebum and sweat form a sebum film, which can play a very good role in nourishing the skin. This is one of the reasons why yoga has beauty and skin care effects. Taking a bath immediately destroys this beneficial substance. Therefore, it is recommended not to take a bath immediately. However, for high temperature yoga, strength yoga or body yoga training, the situation is different. These types of yoga will cause practitioners to sweat a lot. The toxins discharged by the sweat need to be discharged by bathing, and the sweat stains all over the body make people feel uncomfortable. Even so, remember to wait until breathing and heartbeat return to normal after practice before bathing.

5. It is not advisable to wear tight clothes during practice. Yoga practice is different from general aerobics. During physical training, clothes that are loose, sweat-absorbing, and have good breathability should be chosen to facilitate physical activities. Because yoga is an exercise that relaxes our body and mind, too tight clothes are not conducive to relaxation. The clothes you can choose from are pure cotton and linen materials. You can choose clothes that are close to the body. In order to complete some flip and handstand type movements. It is best to use loose pants with waist straps on the lower body.

6. Avoid wearing/wearing accessories such as belts, watches, necklaces, earrings, etc. These ornaments not only affect movements, but also easily harm the body during practice.

7. The practice venue should not be too hard or too soft. It's best to use a professional yoga mat, or spread a blanket or large towel on the floor so that it doesn't hurt when kneeling on your knees. The mats used in the gym for aerobics are unsafe to practice yoga. Too thick will cause failure to provide proper support when completing certain movements, and in severe cases, bones may be damaged. On the contrary, if the cushion is too hard, it will not provide the protection it deserves. In the lighter case, it will lead to inflammation of the stressed part, and in the severe case, it will damage the normal function of joints and bones.

8. The movements should be slow when practicing posture, and better results can be achieved with correct breathing. Breathing is usually done through your nostrils unless specifically stated. The breathing method generally adopts natural breathing, and some movements use abdominal breathing to relieve the pressure on the chest. Most primary body exercises involve stretching exercises without holding your breath, breathing deeply and slowly. The breath must be carried out in conjunction with the exercise, especially when maintaining movement.

9. Posture and movement practice should be based on your own maximum, and it is not necessary to do the same as the teacher. Movement practice should be gradual and should not be rushed for success. Reaching your own limits is the safest and most effective way.

10. Ensure to practice 3-4 times a week, and at least 2 times. According to the strict practice requirements of yoga, you should practice every day. If you don't have a long period of time to practice, you can practice in several time periods. The important thing is to develop the habit of practicing. To achieve results, you should make sure to do at least twice a week. In fact, we don't have to take classes in a yoga studio or fitness center to practice yoga. We spend more than 15 minutes at home every day doing yoga positions or recuperation training in the office, and we can also get results that satisfy the temple people.

11. If there is any discomfort or discomfort during the practice process, you should stop practicing immediately. You should concentrate on practicing so that you can get better results. And concentration can allow you to immediately feel and stop when your body is out of view, so as not to hurt yourself.

12. Practice should be done barefoot. This allows you to relax your feet and make your feet better adhesion, feel direct and have a more stable posture. In addition, it can also play the role of rubbing your feet.

13. It is best to empty the debris in the body before practicing, so that you can clean the body and complete the yoga practice more intensively.

Before practice. After practice, communicate with the teacher in time to solve your questions in a timely manner. (Internship Editor: Yan Lili)