How to practice yoga at home when you sit still and chant?
How to practice yoga at home?
Whether you can practice yoga at home depends on your own situation. It is generally not recommended to practice yoga at home.
The specific reasons are as follows:
1. The rhythm is not compact enough. The picture comes from the Internet.
General instructors take into account the intensity, time, transition and other information of the movements when assigning classes, if not their own yoga enthusiasts do not have a comprehensive understanding of these. Often according to their own preferences to do the pose, for the length and strength of each pose can not be effectively balanced. It is easy to cause the inconsistency and asymmetry of the two training intensity of the body.
2. It is impossible to identify whether the standard picture of the pose comes from the network.
When practicing yoga in a yoga studio or gym, there is a large floor-to-ceiling mirror next to it to check your cue standards; the instructor will also check to see if the pose is correct. If you practice at home, everything is based on feeling, there is no reference, can not be checked, non-standard asana is twice the result with half the effort, because the loss outweighs the gain caused by inaccurate strength or lack of protection.
For example, when I first started yoga, I practiced at home by myself. Once I accidentally pulled a ligament and stopped practicing yoga for a long time.
3. The content is not enough. The picture comes from the network.
A complete yoga class includes meditation, warm-up, a combination of high-intensity asanas and rest poses, and rest techniques. If you practice by yourself, you usually do a few movements and warm up less, which is more likely to cause injury.
But everything is not absolute, if you really can't go to the gym for some reason, you can follow video yoga. I followed the video when I started yoga myself. The picture comes from the Internet.
There are a few points to pay attention to when doing yoga at home:
1. Floor anti-skid
2. the environment is quiet, it is better to have some light music.
3. Don't do difficult poses.
Pay attention to the beauty of yoga, yoga together, and begin to be the best you can be.
To practice yoga at home, you must first have the foundation of yoga.
There is a quiet space, undisturbed. Put on the yoga mat and prepare other accessories, such as yoga blocks, yoga stretching belts, etc.
You'd better have a big mirror on the wall to see whether your pose is standard or not.
As for whose video to watch, there are many choices. Download an APP to practice yoga. The APP I use is daily yoga. I hear keep is fine, too.
There are a lot of teachers' courses in it. Choose the course you like and suit you, and then open the video and practice it together. Start to choose the simple, from easy to difficult, step by step.
If you have a lot of yoga experience to practice yoga at home, it is not recommended for beginners to practice yoga at home, in fact, the essence of yoga does not lie in posture, and the main effect of yoga is not to lose weight. You think that yoga is just a slow-motion stretching exercise, which shows that your understanding of yoga is only superficial, you only pay attention to the asana of yoga, but do not understand the meaning of yoga. The key to practicing yoga is to cooperate with breathing. If any yoga pose fails to cooperate with breathing practice, it will not receive the corresponding effect. Your problems, such as cervical spondylosis and straight back can be improved through correct yoga practice, but the O-leg is not guaranteed, especially if you are born, the O-leg is mostly caused by bone problems, admittedly, practicing yoga does bring a lot of benefits to the body, but yoga is not omnipotent, or it can be said that no exercise in the world is omnipotent and panacea. It is also incorrect for many people to believe that yoga can lose weight. Yoga can make people achieve a balance. Fat people will achieve a certain degree of weight loss, and thin people will become slightly fuller and healthier. The final result of yoga will enable the body to achieve a balance, both physically and mentally. For beginners, it is better to practice in a professional yoga studio, where there are professional yoga instructors who can give you correct guidance, which should include a correct understanding of yoga and how to cooperate with your own breathing in the process of asana practice. when there are incorrect places, or enter some misunderstandings, the yoga instructor will give you correct correction and guidance. After practicing for a year or more (according to your physical feelings and personal understanding), choose to contact yourself alone. It is especially suitable for people who practice yoga: people with chronic diseases, people who are not suitable for strenuous exercise, people with impatient temperament, people with endocrine disorders, people with low resistance. In fact, yoga is a kind of exercise suitable for both young and old, but in the process of practicing yoga, you must not only pay attention to the connection of asana and pursue high difficulty, which will not only bring no benefit to your body, but also cause some damage; don't pay too much attention to whether others are doing well or not, pay attention to your own feelings and changes in the whole process of practice, especially some beginners.
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I don't know how to teach moves because it's useless to say that watching videos is useless. what do yoga teachers who teach for 7-8 years have to learn to do every 2-3 months? The tuition fee for study is only 10-20 thousand yuan in half a month! Just say something practical, first of all, you should have some basic yoga, even if you have taken a few classes! The second choice is to look at the simple yoga poses to do their own limits. Oh, it's best not to do the difficult ones, because the general yoga teacher will make you adjust your breath and heat what you do after you do something wrong. If it's the video on the yoga Xiaobai net, you might as well do it at the back, you might as well do gymnastics. I won't say much about other points for attention.
Whether practicing yoga at home or following the instructor, the most important thing is to practice scientifically and correctly. If you get hurt as a result of practice, it goes against the original intention of yoga.
I share a yoga video tutorial, which details where the hands and feet are placed on the yoga mat during the practice, and what is the distance between them? Each pose pays great attention to the proper position of the body.
The video is loading.
What are the benefits of sun worship yoga?
Yoga is my favorite exercise! Practicing yoga can relax our body and mind, enjoy our body and mind, eliminate fatigue and toxins, and make us healthy. Sun worship is the most common pose in yoga. So what are the benefits of yoga sun worship?
1. Yoga sun worship is also called sun worship. The origin of sun worship is sun worship, because everything in the universe depends on the sun for survival. Yoga sun worship is the basic action of yoga, which is matched with breathing and completes a complete movement. It can make you stretch out from head to toe. It is a warm-up exercise to adjust your whole body. Whether you want to start into yoga posture or other exercises, you can do sun worship first. It has excellent warm-up effect and can effectively avoid sports injury.
2. Sun worship can stabilize body and mind, soften the whole body, promote blood circulation and adjust physique. Prevent a variety of nervous system, endocrine system diseases, as well as various chronic diseases.
3. Sun worship combined with breathing can maximize the activation of oxygen in the blood, enhance the body's resistance, eliminate fatigue and anemia, adjust autonomic nerves, and make people feel energetic and happy. It also has the effect of strengthening heart and lung function.
Note:
1. Sun worship consists of 12 consecutive movements, and the practitioner can adjust the speed according to his or her physical condition, and then do a complete sun worship after each movement is very skillful.
2. Repeat the exercises 3-5 times a day.
3. In the process of practice, you should keep breathing smoothly and not hold your breath.
4. in the process of practice, each movement should not be too hard, not reluctantly, as long as it reaches the limit of its own body.
Sun worship asana process:
1. Inhale, raise your arms, and look up at your thumb.
2. Exhale, bend forward to "stretch the spine" and look at the tip of the nose.
3. Inhale, raise your head, straighten your spine and look at the "third eye".
4. Exhale, bend your knees, jump backward (or backward) to "limb support".
5. Inhale, bend back to the "face-up dog" and look at the sky; back and up.
6. Exhale and lift your hips back to the "face-down dog style". Look at the belly button. Keep taking five breaths.
7. Inhale, jump forward (or stride), put your feet between your hands, raise your head, straighten your spine, and look between your eyebrows.
8. Exhale and bend the waist to "stretch the spine". Look at the tip of the nose.
9. Inhale, stand up, always look between the eyebrows, stretch the spine, arms up, and look at the thumb.
10. Exhale, put your arms on the sides of your body, and return to the upright pose.
Sun worship literally means to pay homage to the sun. This set of exercises is most suitable for practicing with the sun in the morning. The morning is the time when the sun rises and the human body sends out yang. Walking along with the sky will make your effect better.
In short, sun worship is the basis and warm-up of yoga, and many people practice sun worship 108 times alone. When we practice, it is actually a process of drawing energy from the sun.
If you practice sun worship every day, it will be good for your body and lay the foundation for advanced yoga postures in the future. at the same time, your heart will continue to practice and improve.
Since so many people like sun worship, what are the benefits of this yoga pose? Let's take a look.
1. Dredge meridians and collaterals
Sun worship can open 14 channels and collaterals of the human body, effectively dredge the whole body and improve the corresponding qi and blood circulation. Let the digestive system, nervous system, circulatory system, respiratory system, muscle tissue, each system achieve harmony and promote each other, bringing health and vitality. And a more awakened, clear mind that allows the brain to oxygenate, helping to improve memory and focus.
2. Warm up
Many yoga teachers use sun worship as a warm-up exercise because it helps blood flow better, relax muscles and joints, and prepare for future exercise.
3. Lay a good foundation
The taboo of practicing yoga is to stubbornly challenge new postures and ignore basic exercises. Basic skills may seem boring, but in fact, they can lay a good foundation and build your endurance, just like the foundation of a house.
4. Detoxification
The combination of sun worship and breathing can eliminate fatigue, make people full of energy and happiness, accelerate blood flow and eliminate toxins.
Is it because of these benefits of sun worship that it is deeply attracted? For some bodybuilders, if you want to join in yoga, this pose is a good start. Keep practicing and you will feel the change in your body.
Of course, there are taboos in any asana, and you should also pay attention to practicing sun worship: don't practice before going to bed, have a fever, don't practice when you are too tired, and don't practice when women are menstruating.
Guide: sun worship is the core practice of Vinyasayoga. In your classy yoga class, you will find that you spend almost 70% of your time doing sun worship, which is really "making sun worship as lettuce". In fact, there are many degrees of sun worship, including primary sun worship, intermediate sun worship and advanced sun worship. I often joke that teaching Japanese worship is like cooking noodles, which kind of noodles you want, what kind of brine you want, stewed tomatoes or diced eggplant meat, but spicy but not spicy, as you please. The most basic sun worship is composed of 12 relatively simple movements, but you can also replace simple movements with more difficult ones at any time, such as trains, which can be added or subtracted, which is precisely its attraction!
It is recommended that you practice sun worship, because in addition to the above advantages, it also has a big advantage-simple action and easy to remember. Basically, it is like an eight-beat dance, as long as you can tell the difference between left and right, it is actually quite easy to remember. After learning well in class, you can practice at home at any time, which is good for beginners. It can enhance your confidence and train the coordination of the whole body. Usually, seemingly simple movements are easy to feel superficial, but sun salutation is really simple and not simple.
In the store, there are often boys who don't understand yoga who despise yoga and say that they don't have much exercise and feel like they haven't boarded a bike yet. I would ask them to try ten groups of sun worship to see if they can catch their breath.
When doing sun worship, you should pay special attention to your own breathing, because it always has a certain amount of exercise, which can effectively enhance cardiopulmonary function and make everyone's heart beat faster. it has a lot of forward and backward bends, so everyone must cooperate with breathing to do the movement. exhale when exerting, do not hold your breath, otherwise you may feel dizzy or uncomfortable. At the beginning of the yoga class every day, I suggest that you can do three or five groups of sun worship to warm up.
Yoga worship Japanese style, also known as prayer, salute to the sun.
It is a method of yoga practice, composed of twelve postures, can be used to warm up, help to stretch the body and peace of mind.
1. Prayer ceremony (Mountain style):
Put your hands together and stand in front of the yoga mat in prayer.
Breathe gently and relax all over.
Main point: let your body and mind come down slowly through long and deep breathing.
Efficacy: focus and quiet thoughts.
2. Kyphosis:
The spine is bent back and the head is turned back.
Main point: push the hips forward, not on the waist, but on the entire spine.
Efficacy: stretch abdominal organs, promote digestion and eliminate excess fat. Strengthen the spinal nerves and widen the lungs.
3. Extension of spine:
Lean forward, grab the same ankle with both hands, and keep your body as close to your legs as possible.
Key points: do not bend your legs, and keep your abdomen, chest and face close to your body.
Efficacy: prevent stomach problems, promote digestion, relieve constipation, soften spine, strengthen spinal nerves.
4. Crescent style:
Put your hands on the outside of your feet, take a step back with your right foot, raise your hands above the top of your head, exhale, bend your spine, and lean your head back.
Main points: sink the hips so that the hips are fully exercised; the left leg is in the front and the right leg is in the back.
Efficacy: massage abdominal organs and improve their function. Strengthen the muscles of both legs and enhance the ability of balance.
5. Peak style (lower dog style):
Take a step back with your left foot, knees together, exhale, press your shoulders down and let your heels touch the ground as much as possible.
Main point: press down your shoulders so that the upper body can be fully extended.
Efficacy: strengthen nerves and muscles of limbs. Bend the spine in the opposite direction from the previous position, which helps to soften the spine and supply blood to the spinal nerves.
6. Octagonal landing:
Keep your body in shape, slowly bend your elbows, place your knees on the ground, and place your chest and jaw on the ground.
Main points: chin and chest stick to the ground.
Efficacy: visceral inversion, promote visceral self-massage and self-healing, strengthen intestinal peristalsis. Strengthen the ability of physical coordination.
7. Cobra:
Straighten your arms, prop up your upper body, and touch the ground with your knees and heels; then exhale, bend your spine back, lean your head back, and relax.
Key points: put your consciousness on your waist and feel the squeeze and massage of this position on your waist and kidneys.
Efficacy: this posture is very useful for stomach problems, including indigestion and constipation. Exercise the spine and energize the spinal nerves.
8. Peak style (lower dog style):
Inhale, lift your hips up with your arms, touch the ground with your heels, and reduce the pressure.
Main point: press down your shoulders so that the upper body can be fully extended.
Efficacy: strengthen nerves and muscles of limbs. Bend the spine in the opposite direction from the previous position, which helps to soften the spine and supply blood to the spinal nerves.
9. Crescent style:
Lift your right leg and take a step forward with your right foot between your hands; put your hands together and raise your head above your head; then exhale, bend your spine and lean your head back.
Main points: sink the hips so that the hips are fully exercised; the left leg is in the front and the right leg is in the back.
Efficacy: massage abdominal organs and improve their function. Strengthen the muscles of both legs and enhance the ability of balance.
10 extended spine extension:
Take a step forward with your left foot together with your knees together and grab the same ankle with both hands; exhale and sink your body slowly closer to your legs.
Key points: do not bend your legs, and keep your abdomen, chest and face close to your body.
Efficacy: prevent stomach problems, promote digestion, relieve constipation, soften spine, strengthen spinal nerves.
11. Kyphosis:
Inhale, arms drive the body slowly upright, exhale, spine bent back, head back.
Main point: push the hips forward, not on the waist, but on the entire spine.
Efficacy: stretch abdominal organs, promote digestion and eliminate excess fat. Strengthen the spinal nerves and widen the lungs.
12. Prayer ceremony (Mountain style):
Inhale, restore the body, put your hands together on your chest. Breathe gently and relax all over.
Main point: let your body and mind come down slowly through long and deep breathing.
Efficacy: focus and quiet thoughts. Repeat twelve positions:
Repeat the above 12 steps.
Main points: change the position of the left and right foot of the crescent style, first the right foot in front, and the second crescent style is the left foot in front.
Efficacy: repeat 12 positions, can play the effect of strengthening exercise, while the exercise on the left and right sides can play a role in balancing the body.
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The Indian name for sun-worship yoga is Surya Namaskar, which translates to "worship the sun". In yoga philosophy, paying homage to the sun is a way to respect the sun and bring its energy into your heart.
For thousands of years, Hindus have respected the sun. They call it "Surya". They believe that the sun is the material and spiritual heart of our world and the creator of all life.
One way to respect the sun is through the dynamic asana sequence Surya Namaskar (Sun worship Yoga).
In Sanskrit, the sun has twelve names, and pilgrimage consists of 12 consecutive postures.
When one circle ends, the other circle starts with a perfect circle.
Surya Namaskar (Sun worship Yoga) can be used as a warm-up before yoga asana.
It can eliminate physical and mental tension, promote blood circulation, stimulate the nervous system, increase body temperature, provide great flexibility to the spine, exercise and strengthen the muscles of the abdomen, pelvis and spine, and breathe regularly. calm down, calm and energetic, improve the digestive system, cure all kinds of back pain, balance physical and mental energy, enhance memory, improve immune system Awaken the wisdom of the body and create energy directly from the sun.
Sun worship yoga can stimulate the body as the first thing in the morning, you will feel an increased heartbeat, will promote your blood circulation, purify your blood, and strengthen your body.
Every day to practice sun worship yoga, you can practice gratitude every morning, thank you for waking up, the new day begins, you can move your body as you like, there are many things we take for granted, only when they disappear, we will cherish.
Spend each round of time on one thing you are grateful for, whether it is big or small, and you will soon feel refreshed in mood and spirit!
The benefits of sun worship
Keep practicing sun worship yoga will bring more strength, the body will be more flexible, will open hamstrings, shoulders and chest, release tension.
The lungs, digestive system, muscles and joints all benefit from sun worship yoga, which increases life energy in your body and helps eliminate energy blockages. It is also a cardiovascular exercise that is beneficial to the whole body.
When you complete these poses, it will help to lubricate the joints and help maintain the body's complete range of motion.
Sun worship yoga can release tension and lead to softness of the spine, because the health of the spine is especially important to our overall health.
Like many yoga poses, sun worship yoga is often used in physiotherapy to help restore flexibility to the spine after an injury. It is also used as a way to reduce stress and relax.
Yoga instructors recommend doing this pose at least twice a day, greeting the sun in the morning and saying goodbye to the sun at night, which will warm you up for the rest of the day and relax your body before going to bed.
Sun worship yoga is a series of asanas intertwined with the breath.
When you move from one position to another, you follow your breath and let it guide you forward. Breathing builds a bridge between the body and the brain, and it's a perfect time for quiet, mobile meditation.
Let the mind follow the breath, and when it drifts, bring it back to the breath, practice living in the present, and enjoy the present.
The purpose of sun worship yoga is to move gracefully and evenly between each pose, always maintaining the consciousness of breathing.
To increase flexibility, you should pause several breaths in each pose and stretch as deep as you can with each exhale.
Make sure you inhale and exhale deeply as you move from one position to another.
At the same time, it is important to note that a complete practice of 20 minutes a day is always better than two irregular exercises every Monday.
Although sun worship yoga is a mild series, pregnant women, hernias and people with serious back problems should consult their doctor before trying.