High temperature yoga: Use heat to fight drugs in summer

In the scorching summer, the scorching heat is unbearable. Are you feeling inexplicably annoyed while sitting at home and feeling that the ultraviolet rays are too strong when you go out to exercise? Maybe yoga will be your best choice at this time. As an indoor static exercise that integrates fitness, mental health and entertainment, yoga can enable people to achieve the harmonious unity of body, soul and spirit. It originated in India and is popular in the world. It is one of the oldest physical strengthening techniques in the East. After evolution, it has developed into a fashionable fitness exercise suitable for all ages.

The biggest feature of yoga is that during the practice process, we must pay attention to the combination of body and mind and breathing. When the practitioner enters the deepest level of meditation, he will awaken the highest state of life and consciousness, thereby awakening the inner sleeping energy and obtaining the highest understanding and greatest pleasure. It is reported that at present, more than half of China people have joined the ranks of yoga, and more than 80% of female enthusiasts in Guangzhou are keen on practicing yoga.

There are several factions of yoga in India, such as Hatha Yoga, Tantra Yoga, Wisdom Yoga, Yoga Yoga, Faith Yoga, and Octa-branch Yoga. Most of the postures that the public is exposed to now originate from Hatha Yoga and Octa-branch Yoga. Speaking of factions, Coach Kang added specifically,"Usually the public mistakenly regards Pilates as a category of yoga. In fact, it originated from Germany and is essentially different from yoga."

According to different scientific principles, modern people have gradually derived courses such as beauty yoga, slimming yoga, aromatherapy yoga, high temperature yoga and various health yoga from the most basic yoga positions. Coach Kang told reporters that yoga classes are almost full, and the most popular among them are beauty, slimming and health yoga courses.

High-temperature yoga has become a favorite for summer M's

Among the many yoga courses, which yoga course is suitable for practicing on a hot summer day? According to Coach Kang, since summer is here, high-temperature yoga stands out for its extremely fast detoxification and slimming effect. It has been favored by many M's and has become the only choice for summer yoga. Currently, among yoga practitioners in Guangzhou, more than 80% prefer high-temperature yoga. However, Coach Kang reminds everyone that the practice of high-temperature yoga requires moderation.

In an environment above 38 ° C, combined with body position, breathing and meditation, high-temperature yoga can help you gain the dual effects of powerful detoxification and fat reduction in a short period of time. High-temperature yoga can make practitioners sweat a lot, and the process of sweating is also a process of detoxification of the human body. This is the most obvious fitness effect. What's more, the high temperature environment can also raise the body to a new level and make it possible to make normal yoga positions. This is especially suitable for young women who do not exercise often but have weak flexibility, because when the high temperature makes people's blood flow smooth, not only will people feel much easier when practicing movements, And the fully stretched body will become more relaxed and comfortable.

Don't over-practice, just twice a week

However, many people have a misunderstanding when practicing high-temperature yoga. They believe that the more you practice in a short period of time, the faster you will lose weight, and a lot of sweating can eliminate more toxins. As everyone knows, in addition to toxins, a lot of sweating during practice also takes away a lot of water and minerals from the body."If a normal person practices high-temperature yoga for an hour, one liter of water in the body can be consumed. If you don't replenish water in time, it may even lead to dehydration and symptoms of heatstroke." Moreover, sweating also represents the divergence of yang qi in the human body. When a person sweats excessively, the yang qi in the human body will be deficient and yin qi will be abundant, resulting in imbalance of yin and yang, which may easily lead to physical discomfort. "If your body is not in good health, the human body naturally cannot metabolize normally, so the effect of slimming cannot be achieved." Therefore, Coach Kang reminds everyone that high-temperature yoga is enough twice a week and must not over-practice.

Adjust the body and adjust the mind to gain a peace of mind

The busyness, stress and competition of urban life have caused many people to suffer from insomnia and depression for a long time. They often feel that they are not energetic and physically exhausted. Their bodies are in a sub-healthy state for a long time, which also seriously affects their quality of life.

Although yoga can reduce weight, it is by no means the ultimate goal of practicing yoga. According to Coach Kangwei, the deepest connotation of yoga is not only to regulate the body, but also to regulate the mind; persistent practice can lead people to gain a peaceful and tranquil mentality, a healthy and happy lifestyle, and the greatest sense of happiness.

Yoga can relieve stress and anxiety, control pain, and soothe emotions. It has an auxiliary therapeutic effect on diabetes, hypertension, depression, insomnia, obesity, back pain, asthma, indigestion, premenstrual discomfort, migraine, etc.

The biggest advantage of yoga is that it can calm people's hearts down through breathing practice and no longer feel idle. Coach Kang, who studied martial arts, said that her temper was once very grumpy, but yoga completely changed her."I have been practicing yoga for more than ten years, and I have completely changed from my impatient mentality." When people are at peace of mind and healthy, people will be more sensitive to beautiful things, which brings heartfelt joy.

Explanation of noun

In addition to improving previous yoga movements, high-temperature yoga also requires 26 fixed yoga poses within 60 minutes with an indoor temperature of 35 ° C-42 ° C and a strict ventilation system. High-temperature yoga can lose weight, enhance heart, lung and kidney functions, increase body flexibility, regulate mood and stress, promote metabolism, enhance immunity, improve joint flexibility, and can also help expel toxins in the body, make the skin bright and shiny, regulate endocrine, promote sleep and other effects. It is very helpful for body exercise, posture shaping and physical health.

The biggest effect of high-temperature yoga on the human body is its detoxification process. Through the practice of temperature and speed, it makes the body's perspiration several times more than usual. Excess fat in the body is discharged through sweat, thereby detoxifying and eliminating fat. effect.

course options

Let your body tell you which yoga is suitable for you

There are many types of yoga courses. How can enthusiasts choose the yoga that suits them? Coach Kang told reporters that after thousands of years of development and evolution, yoga has spawned many different sects. The postures and theories practiced by different sects are somewhat different, so practitioners should make different choices based on their different needs. This requires them not only to understand their physical condition, make choices based on their physical condition and condition, but also to do within their capabilities and not to be eager for quick success.

Different yoga teaching emphasizes different focuses. Coach Kang suggested that everyone first think clearly about the purpose of practicing yoga, and then go and try the class in person to experience the teacher's teaching methods and class environment. After practicing a few times, your body will know which yoga classroom is right for you.

Practice suggestions

Beginners should be 3 times a week

Beginners of yoga can practice three times a week, for 30-40 minutes each time. After a period of time, you will feel that your body's flexibility has been strengthened and your physical strength has increased. Generally, after about 4 weeks, you can change it to every other day. Practice; so usually, if it is for fitness, it can be three times a week; if it is to lose weight, of course, it will be the best effect every day; if you need to use yoga to cure certain chronic diseases, you must practice under the advice of your doctor. Some friends who love yoga will practice 2-3 times a day, but it is recommended not to exceed 3 times as much as possible, because the body takes time to recover, and overloading practice will affect the practice effect.

costs

1-on-1 teaching: starting from 300 yuan/hour;

Major classes can be held for more than 5 people, and a maximum of 40 people can attend a class: about 80 yuan/hour.

preparations

of time

4-6 a.m. is the best time to practice

As long as you keep an empty stomach, you can practice at any time of the day. However, it is not advisable to practice yoga within 3 hours after a meal. In the eyes of real yogis, 4-6 o'clock in the morning is the best time to practice yoga. At this time, everything around is still, the atmosphere is purest, gastrointestinal activity basically stops, the brain is not yet active, and it is easy to enter a deep practice state.

locations

Don't practice in windy, cold or polluted air

It is best to practice yoga in a clean and comfortable room with enough space to stretch out and avoid getting close to any furniture. The air in the room is fresh and ventilated, and oxygen can be inhaled freely. It is best to place green plants or flowers, or play soft music to help relax your nerves. Never practice in strong winds, cold or polluted air, or in direct sunlight except at dawn, when the light is soft and good for your health.

Clothing and supplies

Use cotton and linen texture as best, try to choose professional ones

When practicing yoga postures, you should wear loose and soft clothes, preferably made of cotton and linen. You must ensure breathability and your body is not restrained during practice. Shoes must be taken off, and socks must also be taken off. When it is cold, your feet must be kept warm. Watches, glasses, belts and other accessories should be removed.

Of course, it is better to use a professional yoga mat to practice yoga. When the ground is too hard or uneven, the yoga mat can play a buffering role and help you maintain your balance. However, if you don't have a professional yoga mat, you can put a carpet or a folded blanket on it. Don't practice on hard floors or beds that are too soft, and be careful not to slip under your feet. Beginners can also use some props to assist in practicing certain postures, such as yoga bricks, yoga ropes, even walls, tables and chairs, etc. You can use corresponding props for many postures to help you practice step by step and at the same time more accurately grasp the feeling each postures conveys to your body.

bathing

The stimulation of being hot and cold hurts the body

Don't practice yoga within 20 minutes before taking a bath, because yoga practice will make the body feel extremely sensitive. If you give stimulation that is hot and cold at this time, it will harm the body and consume the stored energy in the body. It is not advisable to practice yoga within 20 minutes after bathing, because blood circulation accelerates and muscles become soft after bathing. If yoga is practiced immediately, it will not only easily cause injuries to the body, but also cause increased blood pressure and increase the burden on the heart. Patients with heart disease, hypertension, hyperthyroidism and other diseases should pay special attention to this point. Also, do not practice yoga poses after a long sun bath. Taking a cold shower about an hour before practicing yoga can make the practice achieve better results.

catering

Avoid greasy and spicy food

As mentioned earlier, it is not advisable to practice yoga poses within 3 hours after a meal. However, you can eat a small amount of liquid food or drink, such as milk, yogurt, honey, juice, etc., about 1 hour before practice. While practicing, you can drink a little water to help expel toxins from your body. When practicing duck style, you should even drink a lot of water. It is best to eat 1 hour after yoga practice. It is best to eat some natural foods and avoid eating greasy, spicy or foods that cause excessive gastric acid. Eating in moderation, eating too much will make people feel bored and lazy. In addition, after practicing yoga, the amount of food is reduced, and the exhaust and defecation increase are normal phenomena.

Exercise Notice

"Self-awareness" fitness exercise needs to be gradual

According to a survey in the United States, only two out of every 1000 yoga moves are at risk of injury, and many people still leave yoga classes with sprained wrists, sore backs and strained muscles. Coach Kang pointed out that yoga is a fitness exercise that is "self-aware", and practitioners must proceed step by step according to their own situation and within their ability.

Myth 1

Dance aerobics as a warm-up

Some yoga instructors use aerobics as a warm-up exercise before doing yoga, which is not advisable because the body is in a state of excitement after aerobics and cannot enter the meditation state required by yoga.

In addition, the excitement of the body after jumping exercises can easily lead to too rapid yoga movements, resulting in various strains. In formal yoga courses,"Japanese salutation" is usually used as a preparatory action to put the joint muscles into a relatively relaxed and soft state.

Myth 2

Practice your own movements at home

There are many yoga enthusiasts who like to practice their movements at home following tutorials such as CDs or books because they don't have time to go to the training ground or for other reasons. In this regard, yoga instructor Wang Yilin pointed out that this practice is dangerous and undesirable, especially for beginners. If you must practice at home, you must first have a certain foundation in yoga and only do what you can do, while beginners can just do some meditation. Because when you practice, you focus on pursuing the action itself, ignoring meditation and breathing. Yoga learners who don't know their body and their limits will fall into blind practice and increase their chances of injury.

Myth 3

Just sweat.

After a yoga class, you should have a good feeling of unity between your body and mind. If only a certain part of your body feels good, sweating profusely, or feeling headache, soreness and excessive excitement, it is a sign of physical injury. You should give yourself a questionnaire after the end of each class to ask yourself how your body feels and see if it exceeds the limit, so as to formulate an exercise plan to achieve the best results. (Internship Editor: Li Jianhong)