Learn yoga from scratch: A prelude to body-warming yoga practice

----Learn yoga from scratch series----- 001: Is it suitable for me to practice yoga 002: What kind of yoga is suitable for me 003: Is it good to study yoga at home 004: How to choose a yoga venue and trainer 005: How to buy yoga supplies 006: Things to know before practicing yoga 007: Yoga practice, starting with breathing 008: Warm up, prelude to yoga practice 009:3 Steps and 8 Points of Yoga Practice 010: Must read for entry: Basic sitting posture of yoga 011: Yoga posture: Learn to talk to your body

Yoga Warm-up [also known as yoga] Warm-up is a preparatory activity before yoga practice. It is a combination of certain whole-body activities; before the main activity, move the limbs first with a lighter amount of activity. All exercise is not suitable for hair-trigger, so it is important to warm your body before exercising. Yoga exercise may seem soft and gentle, but in fact, during the process of stretching and stretching, the body consumes a lot of heat, so it is necessary to warm the body according to a step-by-step rule: Reason1: Preventing yoga injuries and warming exercise can help us improve the muscles. Temperature and your own body temperature ensure the safety of exercise. Body warming exercise can "warm up" the body, relieve the stiffness of the body, make it easier for the body to pose and prevent the body from being harmed; in addition, it can reduce the stiffness of the body after practicing yoga because of the increased oxygen supply and circulation reduce the lactic acid produced by muscles.

Reason2: Focus on your breathing An important reason for warming up before practicing yoga is that it allows you to focus on your breathing. By warming up, you can adjust our mental state and allow us to engage in exercise more quickly. Go. And increase the amount of oxygen inhaled by deep breathing, thereby enhancing physical strength and preparing for practicing yoga. These body-warming exercises can also wake up the body in the morning or calm down at the end of a busy day.

Reason3: Improve the effect of practice Yoga warm-up exercises increase the blood flow to the body, accelerate the diffusion of oxygen, and increase the oxygen supply to muscles. As a result, blood circulation at the end of the body is also improved, which is helpful for feeling the stretching of your body posture. The biggest benefit of warm-up is that it allows us to complete yoga movements better and have a stronger awareness of where our bodies are positioned. This process helps the brain focus on the yoga pose we will practice.

Through practice, you will find that warming up is a great relaxation exercise and can be done at any time of the day and anywhere!

站图片位置No. 1. Warm up your head and lower your head, feel the neck muscles being stretched, and bring your chin as close to your chest as possible. Turn your head clockwise once starting from the right side to return to the lowered position. Raise your head and adjust your breathing. Lift your head back and feel the muscles in your jaw stretch. Turn your head once counterclockwise starting from the left side. Return your head to the center and adjust your breathing.

No2. Warm up the neck with hands on your hips, straighten your back, and put your legs together. Gently bend your head forward, lean back, turn to the left, and turn to the right. Then turn it around 4 times from front → left → back → right, and then turn it around 4 times from front → right → back → left (the shoulders and neck naturally relax when rotating).

No3. Warm up your shoulders and stand straight, with your legs together, your right hand hanging naturally, and your left hand easily on your left shoulder. Turn 4 times from front to back, and then 4 times from back to front. Change your left hand to hang naturally, place your right hand easily on your right shoulder, turn 4 times from front to back, and then 4 times from back to front.

No. 4. Warm up chest and back with hands on your hips, legs together, and head, neck and shoulders retracted forward to make your back bow tightly. Then expand your chest and lean back, relax your neck, and put your elbows back as far as possible to expand your chest. Repeat the practice 4 times as before contraction and after expansion.

No. 5. Turn your hips to warm up with your hands on your hips, open your feet as wide as your shoulders, slowly turn your hips from left to right 4 times (straighten your knees), and then slowly turn it 4 times from right to left.

No. 6. Twist and warm up. Open your feet at shoulder width, intersect your hands with ten fingers in front of your chest, and open your elbows at chest height. Twist to the left and back (keeping your back straight), then to the right and back.

No7. Warm up your whole body and stand straight, legs together, hands clasped and turned upward, toes high, and stretch your whole body upward as much as possible. Repeat this exercise 3 times.