Yoga jogging helps you relieve stress effectively

Jogging improves mental concentration and clarity, and at the same time makes people flexible and energetic. Joggers have relatively stable physical and emotional responses because they do not secrete many stimulating hormones under sudden shocks or constant stress. Joggers sleep less than the average person, but sleep better, so they are often clear-headed and not groggy. Jogging can enhance lung function, strengthen the muscles around the lungs, make the lungs stronger, increase lung vitality, reduce residual old gas in the lungs, and fully utilize the condensed lungs. Jogging in turn enhances heart function and makes the heart strong and powerful. Because jogging can reduce the beating rate of the heart, the beating rate of the heart and the level of exercise are balanced with each other. During jogging, the heart pumps more blood every time it stirs, so the beating frequency of the heart is reduced and energy is preserved. After jogging, your muscles become stronger and stronger. Although jogging consumes the body's calories, more importantly, it can readjust the appetite function in the brain, so jogging can reduce the amount of food you eat and lose weight. In addition, joggers secrete less gastric acid than normal people, thus reducing the possibility of developing ulcers. Jogging can also act as a natural laxative, so joggers have normal gastrointestinal function and rarely suffer from constipation. Jogging can also treat diabetes and normalize low blood sugar and other blood sugar problems. At the same time, it also purifies all systems in the body and helps the intestines, bladder, pores, mucous membranes, lungs and cells excrete waste. When jogging, you will feel that your whole body is smooth and calm.

Although jogging is popular nowadays, many people have a great misunderstanding of the method of jogging, and they jog in the wrong way, resulting in sports injuries. Some people force themselves to tighten their muscles and try to run faster, making jogging a self-torture. It's best to wear warm and sweat-absorbing clothing, such as a cotton sweatshirt, when jogging, but any loose clothing will do. Keep your body warm and increase the amount of sweating to help your body's metabolism. Wear any comfortable running shoes, but if you're jogging on the road, you need to have good insoles. Jogging on dirt is better, but pay special attention to avoid falls or sprain. Before jogging, it is very important to warm up and practice deep breathing. When jogging, the pace is slow, even and regular so that it can last for a long time without being tired. The appropriate breathing method for jogging is better with diaphragm breathing. You should breathe through your nose and exhale twice as long as you inhale. When exhaling out, you should breathe out completely to eliminate toxins from your body. While you are fully focused on exhaling, listen quietly to the sound of breath passing through the soft palate through the nasal cavity. A good way to adjust your jogging pace is to determine the amount of air you need. If you can't breathe enough air through your nose, it's because you're running too nervously and too fast. You should slow down a little or switch to walking until your breathing is balanced. If you can still breathe in and out through your nose, you can still use your abilities to the maximum. If you can jog at 3/4 of your physical fitness, jogging is comfortable and beneficial.

The best way to jog is to run on your toes, which can keep your pace light and stimulate the effect of jogging. Don't open your mouth or swing your arms violently while jogging. Keep breathing through your nose, close your lips, lift your arms lightly to your chest, clench your hands, swing back and forth regularly, and bring your elbows close to your body. Be sure to relax your shoulders and hold your head up, keep your spine straight, and let your abdomen move naturally inward and outward as you breathe. When jogging, you must concentrate your attention, especially with your breathing and enjoy the fun of jogging. Because the muscles are relaxed, oxygen in the lungs and blood can flow freely, and the mind is at peace. Be especially careful when encountering downhill slopes while jogging. Slow down and lighten your steps so that you won't hurt your knees or feet. Jogging itself should be rhythmic and natural, and the movements should be gentle and elegant. There are various changes to jogging, and twist jogging is a good one. The so-called twist jogging is to twist the trunk from one side to the other according to the rhythm of the pace. When the arms are rowed, power is generated, and the extent to which the hands are lifted determines the twist point. This twist strengthens the spinal nerves and massages the internal organs. Another variation is to jog with your arms raised above your head and your hands together. This expands the chest, allows more fresh air to flow into the lungs, and allows good stretching of your arms, chest and abdomen. The third way is to raise your knees while jogging, and then kick your hips with your heels. This type of jogging can help move the knee joints, but it requires more effort to do it well. Don't stop immediately at the end of your jog, otherwise your body will become stiff. If you breathe correctly, you will sweat a lot, and your system will be cleaned.

Bathing should take at least half an hour after jogging, otherwise it will hurt the body, and pores need time for waste to be excreted. Your body should stay warm at this time. Warm up and stretch after jogging can avoid cramps or muscle soreness, and yoga exercises have a great effect on this. Doing yoga before jogging can relax the whole body and boost your spirits. Doing yoga after jogging can keep the mind calm and balanced throughout the day. If you are obese, older or physically weak, start walking before jogging. In the early morning, the air is particularly fresh and suitable for jogging. In the evening, when your energy is low, it is another good time to jog. Because jogging re-regulates your metabolism and makes you full of energy. The most difficult thing is to persevere and develop habits. Never run soon after a meal, at least a few hours after a meal.

Jogging outdoors is better than indoors, but running indoors or in place is better than not running at all. It is best to practice twice a day in the morning and evening. It does not take more than 15 minutes to get results. Running 500 steps at an easy and comfortable pace and breathing about 100 times is a good run. Running 4,800 meters every day is a goal that should be worked hard to achieve. Long-distance running is not as effective as short-term regular jogging, and it is less likely to achieve physical and psychological benefits. Women can also practice jogging like men, but avoid it during menstruation, the last five or six months of pregnancy, and the six weeks after delivery. Women should protect their breasts while jogging and wear clothing or bras that fix them. When women are jogging, their toes must touch the ground gently to avoid causing uterine displacement. Jogging is particularly beneficial to women because they are less engaged in other types of physical activities and are more fragile. Jogging is also good for children. Although children often run, jump, play, and have fun, most people are not physically fit because they do not receive systematic and regular practice, and jogging can correct this defect.

His Holiness Lama was born in 1925 in a Brahmin scholarly family in the Himalayas, India. At the age of three, he was enlightened by a great saint in the Himalayas. When I was young, I often traveled among the Himalayas and visited more than 120 Indian masters, masters and hermits. He is the founder, principal and spiritual guru of the world-famous Himalayan Institute of Yoga Science and Philosophy. He is also a consultant to the Minningzhe Foundation in Topka, Kansas and other places in the United States, and is engaged in the "Automatic Control of the Inner Spiritual World" research project. (Editor in charge: Tian Tian)