Ancient yoga relaxes the city's body and mind

Yoga, which has been passed down from India, has gradually been recognized and accepted by urban people who have increased pressure from life and work, and has become a popular way of fitness and relaxation. But how to practice yoga, what is the effect of practicing yoga, and who are suitable for this sport? I am afraid that with these questions in mind, the reporter interviewed the famous yoga teacher Wang Yuan.

The actual meaning of yoga in Sanskrit refers to performing a specific posture with unity of mind and concentration of mind. Many people think that yoga is just a physical exercise to stretch muscles. This concept is wrong. Yoga is a self-treatment method. It directly stimulates the nervous and muscular system through some static movements of twisting, bending and stretching and the rest time between movements. It has a therapeutic effect on insomnia, headache, migraine, neurasthenia, scapulohumeral periarthritis, low back pain, cervical spondylosis, stroke, hypertension, gastrointestinal diseases, etc.

Practice has proved that yoga can enhance metabolic functions in the body, make the body flexible and full of vitality, change people's sub-health status, and promote children's intellectual development. Yoga meditation also has the effect of calming nerves, reducing negative emotions, and treating insomnia, memory loss, disorder, depression, neurasthenia and other diseases. Pregnant women should do some yoga exercises properly under guidance, which can also enhance the physical fitness of the fetus and help painless delivery.

In addition, many people practice yoga to lose weight. Using yoga to lose weight will not hinder the normal life of obese practitioners, nor will there be any side effects that harm health and physiology. Even if you stop practicing, as long as you still eat as required, your weight will not regain.

Yoga can have many curative effects on the human body, mainly because yoga has a complete training method. Therefore, in order to achieve the best results of practice, practitioners must master the correct practice methods. If you can't practice according to the prescribed method, you are just doing a unnecessary mechanical action, and it is difficult to achieve the expected results. In addition, although not everyone can perform all movements perfectly, after systematic teaching and careful practice, everyone can master the essentials of practice without difficulty.

Experience yoga rigor first (experts suggest) Yoga practitioners must be rigorous in every step and not rush it. It is best to practice under the guidance of a yogi when first practicing.

Time exercise should be done about two hours before or after a meal. Before breakfast (early morning) is the best time to practice the breathing and circulatory system. You can also practice at night or other times, but you must ensure that you are on an empty stomach or eat too much.

Maintain the habit of practicing at the same time every day. It is best to practice only once every 24 hours, and practice at least five or six days a week before the results can be seen.

location

It is best to practice yoga in a peaceful and beautiful natural environment. If you practice indoors, you should sit on the ground rather than on a bed or stool. Keep the practice place clean and sanitary, windows should be open frequently, and fresh air should be changed frequently in air-conditioned places.

Maintaining a quiet environment and avoiding intense psychological activities helps practitioners to more intensively appreciate the changes occurring in their own bodies. Especially for beginners, concentration can make you feel the nuances of physical tension and relaxation.

diet

Daily food should include salad (preferably as a starter to lunch or dinner), fresh vegetables, fresh fruits (you can eat one or more fruits at a time), and raw nuts (to keep you energetic).

In addition to not overeating, do not eat fried, roasted, scalded and excessively stimulating foods; do not smoke or drink alcohol; do not drink more than two cups of tea or coffee a day; do not eat 2 hours before going to bed at night; try not to drink water during meals. If you are thirsty, you should drink it half an hour after a meal; you should maintain the drinking amount of about 8 to 10 cups of water every day to remove impurities in your body.

rest

There are two rest methods in yoga. One is to take a short break, that is, rest for 6 to 8 seconds between repeating the same posture or exchanging two postures; the other is to take a long break after completing a set of posture, qi-controlling method or other postures in succession., usually 1/4 of the time required to practice.

Choose sports casual clothing or professional body training clothing that keeps warm, absorbs sweat and is easy to stretch. Wear soft-soled gymnastics shoes, cotton socks or bare feet when practicing.

shower

Since bathing can increase the feeling of cleanliness and relaxation, it is best to take a bath before practicing or 15 minutes after completing the exercise.

Before practicing in other details, you should first defecate and remove various ornaments and ornaments on your body; pay attention to relax during practice, and your movements should be slow and clear. Don't rush to practice and stretch your body hard; unless otherwise specified, use your nose to breathe during practice; don't rush for success or compete with others.

Treating and practicing yoga for symptoms

Treatment of gastrointestinal diseases: leg rotation, deflation, ostrich, half-moon, warrior three poses, leg flexion, snake, locust, forward flexion, and big fit.

Treating diabetes:

Cobra style, upper wheel style, semi-ship style, fish style, recumbent hero style, bow style, Ferris style, plow style, reverse arrow style, abdominal contraction style.

Treating respiratory diseases:

Heroic stance, Salute to the Sun stance, Camel stance, Crocodile stance, Shoulder stand stance, Legged Exchange Stretch stance, Cat Stretch stance, Fish stance, Lotus Sitting stance, Bellows Adjustment stance.

Relieving stress:

Boat pose, Crane Zen pose, Double Corner pose, Salute to the Sun pose, Triangle Extension pose, Plow pose, Cool Adjustment.

Treating obese people:

In the first week, unilateral supine pose, supine pose, and rest; in the second week, continue to practice the two postures required in the first week, and then add snake pose, locust pose, and rest; in the third week, add balance pose, leg flexion pose, rest technique; in the fourth week, add Yang Praying pose, reverse bow pose, and rest technique; in the fifth week, add semi-lateral pose, forward flexion pose, and rest technique; in the sixth week, add sleeping thunder pose and fish king pose.

Treating mental illness:

In the first week, the reclining posture is victorious in the qi-controlling method, the Yang Praying stance, the supine stance, and the rest technique; in the second and third weeks, the forward flexion stance, the snake stance, the triangle stance, and the rest technique are added; in the fourth week, the locust stance, the fish stance, the reverse bow stance, and the plow stance are added.

Treating neck disease:

Do tree pose, triangle pose, and snake pose in the first week, and add bull mouth pose and hero pose from the second week.

Treating spinal disease:

The first week, leg flexion, cobra, full locust, supine posture, rest; the second week, leg flexion (supine posture), cobra posture (moderate exercise, do not be too nervous), full locust posture (lifting one leg each time), supine posture (lifting one leg each time), unilateral supine posture, breathing breath, and rest. (Internship Editor: Wu Jinyu)