8 things yoga instructors should tell yoga students to pay attention to
The meaning of yoga is "combination","balance" and "unity". It is not only intellectual and emotional, but also rational practice of "it". Yoga is a movement that allows us to practice it. All exercises have some instructions and precautions before starting, and yoga is no exception. Today's yoga blog will introduce in detail some precautions for yoga practice and why there are these precautions.
1. It is advisable to practice yoga while maintaining an empty stomach. 3 to 4 hours after meals. It is better to practice about half an hour after drinking the fluid. This rule is not followed if otherwise specified in the exercise.
We analyze the reasons for this provision. The movements of yoga are bending, stretching, twisting, pushing, and squeezing, which are the characteristics of yoga. Let's do a small experiment: What will happen if you twist and press a big plastic bag full of things? It'll explode. Similarly, if our stomachs are full of food and then squeezed, it will only put an undue burden on the digestive system. If we happen to squeeze rice grains into our appendix, we'll be in big trouble. This precaution is considered from the perspective of our health.
Since it is considered from the perspective of physical health, there is no need to be dogmatic. In other words, if you only eat one apple for the meal, you only need to digest it and you can practice when you feel empty. As long as the stomach is empty and does not bounce right away, stomach droop or cause food to enter the non-digestive tract. After drinking the fluid, you should wait 30 minutes before practicing. Do you have the feeling that when you run or do other exercises after drinking water, you will feel your stomach making a "clang, clang" sound like a water bag. It is very embarrassing and the gastrointestinal tract is also very uncomfortable, so we should not drink water. Practice immediately. If a friend is really thirsty, you can sip it in small sips, and it is advisable to use it within 60 ml.
What does it mean by "this rule shall not be followed if otherwise stipulated in the exercise"? This refers to cleansing work. For example, Shanka Prashanlana in the six khammas of Hatha requires drinking a lot of water for practice. It uses water to combine with specific movements to flush the intestines. Therefore, if there are other provisions in the practice, this example is not followed. In addition, there is also the practice of hot yoga. During the entire exercise, a lot of perspiration is carried out and too much water is lost. During the exercise, you can sip a sip to replenish your water.
2. When doing various yoga exercises, you must gently stretch your body on the edge of your limit, and never push and pull hard. Doing movements that exceed your limits is the wrong way to practice.
There is a word here that may not be clear to everyone. What does "on the edge of the limit" mean? In the popular saying, it means "pain and happiness." Stretch forward, stretch until it is unbearable, but feel the joy of exercise at the limit of stretching. If you stretch hard to reach the teacher's position, your muscles will tear and strain. If you want to stay further forward, you will be "painful and painful". Although it is still a little closer now,"painful and happy" is the edge of the limit. Stretch gently and practice in control, yoga has been considered to be the sport with few sports injuries for thousands of years. But nowadays, many people are injured by practicing yoga. Is yoga bad? No, it's because everyone didn't follow the rules. You must note: When doing various yoga exercises, you must gently stretch your body on the edge of your body's limits, and never push and pull hard.
3. When doing yoga practice, please pay attention to the feelings that the movements make your body feel. And stay for no less than 4 seconds in each posture.
In the practice of yoga, pay attention to the feelings that the movements make your body. In fact, this should belong to mobile meditation. We can define meditation this way. When the eyes, ears, nose, tongue, body, and intention continue to flow in one direction under the control of your mainstream consciousness, meditation has been formed. When you are practicing, your body completely attracts your attention. When you pay attention to the feelings of your body and muscles, you will be more able to listen to the conversation between your body and you. You will feel comfortable in the position, and the feeling of your body's movements will be achieved very quickly. Focusing on the body can effectively perceive the effect of the action and make the body quickly guided in a positive direction by this action.
4. If there is physical weakness or body trembling in the process of practice, please immediately recover and restore, do not insist too much.
You may have had such a situation, such as doing a boat position muscle trembling, because of what? Muscle fatigue. For example, if I ask you to do 20 solar salutes when you are extremely tired, you may strike. The muscles are also shaking and can't hold on anymore. Why do you still force it? It will get hurt! So when you are exhausted, don't force yourself to do it. Don't force your body when it cannot complete an action. A student had not exercised for a decade or two, and suddenly he said at this time,"Come to Hanuman, the divine monkey. If you go down with a vertical fork, what will be the consequences?" Injured. You must pay attention to this. Don't let your body complete things that it cannot do for the time being. Especially when your body is exhausted or tremors, you must withdraw your strength and restore it, because when your body is exhausted, you cannot control it. If your body loses control, you will be injured. Don't be frustrated by what you can't do. As long as you practice frequently, over time, your body's tolerance will become stronger and stronger, and your physique will become better and better.
5. Delayed muscle soreness may occur in any exercise. Such as muscle tightness and soreness after practice. Please give appropriate massage and ice compress. Delayed muscle soreness, also known as DOMS, occurs after 12 to 48 hours of exercise. The specific cause is unknown now, but it is probably due to slight inflammation caused by friction between cells and muscles after strenuous exercise, damaging the cell membrane. If it is very serious, massage and ice compress can be done appropriately. In other words, if the muscle pain is severe the next day after practice, don't rush to apply hot compress, but massage and apply appropriately.
6. At the beginning and end of each yoga position, let the student completely relax and breathe in a rhythmic manner.
As a yoga practice, physical and mental relaxation is absolutely necessary. The body's activity and force lead to the body's demand for blood. Depending on the amount needed when completing the yoga position, all parts of the body can be fully supplied from the total blood when relaxing, which is extremely beneficial to the body and mind. As coaches, we should develop the habit of tirelessly explaining these precautions and reasons clearly to all new students. Entering this position is more about responsibility and love. Don't run yoga just for the sake of economic interests. Everyone should always remember that as coaches, we are legally responsible for the physical health conditions caused by students in our classroom.
7. Friends with serious injuries to the neck, shoulders, back and waist that have touched nerves, friends with extremely old and osteoporosis, and pregnant women. We do not advocate following public training classes to practice. Breastfeeding women must give special instructions before practicing. Major surgery or two months after delivery (including abortion and abortion); no practice is recommended within three months after fracture. For pregnant women, yoga is strictly stipulated for pregnant women, as the fetus grows, what movements cannot be done each month. This is very strict: For friends who are too old and have too loose bones, the chance of fractures is quite high; friends whose spinal injuries have touched the nerves have restrictions on movements cannot be ignored. In order to ensure the safety of practice and be responsible for everyone's body, we do not encourage these friends to practice with large classes. If conditions permit, private teaching courses can be formulated for coaches with private teaching qualifications.
Yoga is self-detoxification, because milk is also a product of the body itself, and it may also expel toxins, so for nursing women, we want to explain this situation. It is up to him or herself to decide whether to start practicing immediately. At this point, our coaches have to explain clearly. Usually, the clearer the explanation is, the more the students will trust us.
When practice is not promoted, it is entirely because it is responsible for the health and safety of the members. Almost all sports have limitations for these situations.
8. Please pay attention to the arrangement of reverse movements in the course design, which means that you should pay attention to stretching backwards after flexing forward. After outreach, you must receive it internally.
This rule is to allow the body to be practiced in all directions and helps avoid muscle cramps, rigidity, one-way tightness, and soreness caused by practicing positions. (Internship Editor: Wu Jinyu)