Yoga: 38 ° C pulls the body to its limit

The location of the

is at a high temperature of 38 degrees Celsius. It is difficult to regulate breathing well, let alone do such difficult movements while sweating profusely.

Discover the secrets of hot yoga up close

Venue: The venue is spacious and bright, with smooth and smooth composite wood floors, and heating equipment is laid in a relatively concealed manner. At first glance, the hot yoga room is almost identical to the room temperature yoga room next door.

Temperature: Indoor doors and windows are closed, and the temperature has reached 38 degrees Celsius, similar to a sauna. About 30 minutes later, the face and joints began to turn red, breathing was a little difficult, and sweat poured out a lot. Beginners are best advised to stay close to the door, breathe when they feel uncomfortable, and constantly replenish moisture.

Difficulty: Because most members are beginners, the coach only taught a dozen movements in 90 minutes. The movement does not seem to be too difficult. However, for people who have poor balance and hand-and-foot coordination, and lack exercise in ordinary times, some movements cannot be achieved in one step when they start learning.

Feeling: After exercise, most people feel very tired. But after a thorough shower, you will slowly feel lighter, refreshed, and happy.

Preparation for activities: Calm down first

Before practicing hot yoga, take 5 minutes to adjust your breathing and calm yourself down first. Sit cross-legged on the mat, close your eyes, place your hands on your knees, and breathe in and out through your nose. When inhaling in, you can feel the diaphragm opening outward, and the breath goes up and straight to your forehead. The exhalation time should be twice the inhalation time. While breathing in meditation, relax your shoulders, but keep your spine upright and your lower abdomen tight. At the same time, a soothing music can be played.

Basic movements: Beginners coordinate their balance first

half moon

Movement disassembly: Keep your feet together, place your center of gravity between your feet, lift your hands from the sides of your body, close them on the top of your head, cross your fingers, and move your index finger upward. First, swing slightly left and right, stretch your hands upward, inhale, exhale, and slowly move your body to the right side to the maximum extent, push your hips in the opposite direction, completely stretch your waist, inhale, restore your body, exhale, inhale, and fall in the opposite direction. Step forward.

Action points: Hold your head tightly with your arms, never lower your head when bending sideways, and always keep your eyes straight ahead.

Trikonasana

Movement disassembly: Keep your feet together and place your center of gravity between your feet. Lift your hands from the sides of your body, put your palms together, and take a big step with your right foot to the right. At the same time, lay your hands flat in large characters. First turn the toes of your right foot to the right. Inhale, move your right knee towards the toes, keep your spine straight, exhale, slowly bend your body to the right side, put your right elbow against your right knee, place the fingertips of your right foot outside your right foot, turn your head upward, straighten your left arm upward, and your palms facing forward. Inhale, restore, and form a large character. Then put your right toe forward and your left toe to the left, taking the same step.

Action points: When moving sideways, make sure your shoulders and your hips are on the same horizontal plane. When bending sideways, you should also ensure that the junction between your toes and elbows is on the same level as your shoulders and hips.

tips

1. Prepare towels and bath towels to wipe sweat in advance.

2. The sweatshirt is best made of pure cotton, loose and has good sweat absorption.

3. If you are worried that you can't stand the dry and hot environment, you can use clean water to moisten your nostrils and eyes before class.

4. Taking vitamin B before class can prevent dehydration and help metabolism. Taking vitamins Vc and Ve after class can resist oxidation and delay skin aging that may be caused by high temperatures.

Weapons and equipment:

Yoga mat: Not only can it prevent slipping, shockproof, but also has thermal insulation effects.

Yoga Brick: Can help you complete softening, stretching and other movements step by step.

Yoga Belt: When practicing waist or leg stretching, it can provide support for lifting feet or waist.

Internship Editor: Tong Wenchong's

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