Seven styles of high-temperature yoga to relieve cooling and help detoxify

What is high temperature yoga?

As the name suggests, high-temperature yoga is doing yoga in a relatively high temperature environment. Usually, the room temperature will be controlled between 38 and 40 degrees Celsius, which is slightly higher than normal human body temperature. In such temperatures, it will be easy for people to sweat even without moving., let alone do some yoga movements to explore their limits. You will easily sweat and the fitness effect is much stronger than ordinary yoga.

Tips：

When doing high-temperature yoga, use nose breathing throughout the entire process, unless there is a special breathing method that will give special instructions.

The slow process of completing the movement and the feeling of moving the whole body's strength are more important than achieving a certain frozen position, so don't ask yourself what limits you must achieve.

Hold a few breaths to deepen the movement when completing the posture, which can be determined based on the individual's physical fitness.

Whether it's summer or winter, do hot yoga once a week.

When doing yoga at home, you can choose some music that you can feel peaceful after listening to, which can help you get into the state faster. For example, Quan Soo-Yeon's "PerphapsLove" and Enya's "One by One" are both yoga instructors often choose.

What should I pay attention to in high temperature exercise?

1. Ventilation must also be carried out at high temperatures

High-temperature yoga has high requirements on air. When creating a high-temperature yoga environment at home, good indoor air circulation should be maintained, because the high-temperature environment will cause the human body to sweat a lot. If the ventilation is not good, the human body will easily be dehydrated. It is best to turn on a separate air humidifier and exercise in an environment of high temperature, high humidity, and ventilation.

2. Warm up before practice

Doing some small stretching and twisting first can increase the elasticity of muscles, ligaments and tendons to prevent muscles and ligaments from being strained due to sudden exercise. If you feel dizzy, nausea and other discomfort during practice, you should stop immediately, enter a room temperature environment, and rest in a place with relatively good air circulation.

3. Do your water replenishment homework in place

High-temperature yoga can cause a lot of sweating. A normal person can consume one liter of water for an hour of practice. If you don't drink enough water, your body will be very uncomfortable and may even lead to dehydration and coma. You should drink a large glass of water before starting your exercise, and you should also replenish your water in time during your exercise. Don't drink a lot of water after doing hot yoga, because the burden on your heart is heavy at this time, which may cause the blood supply to some organs to fail to keep up. Drinking a lot of water will undoubtedly increase the burden on your stomach.

4. Please detour for unsuitable groups

Practicing high-temperature yoga actually has high requirements on physical conditions, so people in special physical conditions are advised not to practice forcibly. For example, pregnant women, or people who are particularly weak and have just recovered from serious illnesses, are not suitable for practice. People with low, high blood pressure or heart disease are also best not to practice, so as not to be unable to withstand the stimulation of high temperatures.

NO.1 Standing breathing (throat breathing)

1. Keep standing and breathe deeply.

2. Slowly lift your head and exhale, while raising your elbows and touching your ears with your forearms.

3. Push your chin down and move your arms back. Be careful not to bend forward and retract your chin.

Efficacy: Regulate the nervous system, relieve insomnia, and quickly restore energy. It can also lower heart rate. People with cardiopulmonary diseases can do this breathing alone to protect their health.

NO.2 Triangle

1. Spread your legs about two shoulder widths apart, and raise your arms horizontally to the sides.

2. Move your left foot 90 degrees to the left, exhale, and tilt your upper body to the left side of your body. Touch the ground with the palm of your left hand, extend your right hand upwards as much as possible. Turn your head and look at the fingertips of your right hand, and hold for 10 seconds. Inhale and restore and turn to the other side.

Effectiveness: It is one of the few postures where the spine bends to both sides. It is an excellent posture that increases overall softness and flexibility, and has an effect on improving pain in the neck and shoulder joints.

NO.3 Cobra Style

1. Put your legs together, sit with your hips on your feet, and lie on your face.

2. Inhale, lift the upper body to the limit by the neck, bend the back back as much as possible, look up, hold for 10 seconds, and exhale to restore.

Efficacy: Enhance spinal flexibility, eliminate back pain, and improve menstrual disorders.

NO.4 Half Moon Style

1. Stand with your feet together, breathe in, straighten your arms upward from the side of your body, cross your fingers and clench it tightly, straighten your index finger and merge it, and straighten your arms close to your ears.

2. Exhale, keep the upper body in the same position and bend it in three directions: backward, left and right.

Efficacy: This action can stretch the spine and increase flexibility. It also eliminates excessive fat on the waist, outer buttocks and outer thighs, and relieves lower back pain and sciatica.

NO.5 Tree Style

1. Keep your feet together, stare at a point in front, focus on your left foot, slowly lift your right foot, grab your right foot with both hands, and place it at the base of your left thigh with the soles of your feet facing outward.

2. Maintain balance, straighten your spine, tighten your hips, and put your hands together in front of your chest for 10 seconds.

Efficacy: This pose strengthens the body's balance, reduces fat at the buttocks and thighs, improves concentration, and develops the cerebellum. (Internship Editor: Wu Jinyu)