The foundation of yoga is for beginners. What problems do novice yoga need to pay attention to and how to improve their level quickly?
What problems do novice yoga need to pay attention to and how to improve their level quickly?
Yoga has become more and more popular in recent years, the first reason is that yoga can be more beautiful and temperamental. Yoga is suitable for people who want to improve their body and mind, temperament, flexibility, balance and strength through yoga.
In practicing yoga, we must pay attention to the following points, so as to make our exercise more meaningful and achieve better results.
For women who have just begun to learn yoga, these problems can not be ignored.
1. Find a flat ground that is quiet, well-ventilated and has enough space before you start the exercise.
Yoga practice pay attention to the cooperation of breathing, try to choose indoor ventilation or outdoor flat ground with better air quality. Quiet is the premise of yoga, in a relatively quiet environment, a person's body and mind can achieve maximum relaxation, can fully focus on their own practice.
2. Wear comfortable clothes and try to remove all the shackles of the body.
It is best to wear loose and comfortable yoga clothes when practicing, so that every part of the body can be relaxed to the maximum extent. Taking off glasses, belts, bracelets, necklaces, etc., and removing shackles can help us stretch our bodies without distractions and avoid physical injuries.
3. Go to the toilet before practice. Let oneself body inside empty, make the weight of the body lighten, better carry on the yoga movement practice, make the movement practice more in place.
4. Take a bath 30 minutes before or 30 minutes after practice. Before practice, bathe as early as possible, because the pores of the body are open after bathing, and the blood of the brain flows to the limbs, which makes the brain ischemic and easy to feel tired and sleepy. Avoid taking a bath immediately after practice. After practice, the pores are open and the body is tired. If you take a bath immediately, it is easy to have brain ischemia and dizziness.
5. There are many twisting and stretching poses in yoga, and you need to keep an empty stomach when practicing. If you are full, it is best to practice after 4 hours. If you don't eat much, you can do it after 2-3 hours.
I work very hard to achieve the standard, but it is very painful. What if I can't hold it down?
When practicing yoga, beginners should not force themselves to pull their bodies too much in order to look like a demonstration.
When practicing, focus on the feeling that the movement produces to the body, and gently control your own rhythm. Stretch slowly, and if you have stretched to your maximum, you should stop the action. But you can't give up as soon as it hurts, because yoga tests a person's flexibility. When the movements are up to standard, it is certain that the muscles will have a certain sense of soreness. Under bearable circumstances, it is feasible to persist for five to ten seconds in order to achieve the effect of stretching.
In short, each practice should set goals for themselves, step-by-step yoga practice, especially in the initial stage, strive to find pleasure in the practice, so that their own body gradually integrated into the yoga movement.
The benefits of yoga for physical and mental health cannot be overemphasized. However, there are some things to pay attention to before you start practicing yoga. The essence of yoga is to achieve self-discipline, balance and happiness in daily life.These preventive measures are the basic points that beginners should understand about yoga.And you should observe more before yoga becomes a habit.
The environment is quiet
Ensuring calmness is one of the essential conditions before starting yoga. The air must be quiet and well ventilated. It's not a bad idea to turn on light music.Serenity increases breathing and concentration.. Noise prevents you from connecting to your heart and body, reducing your awareness of its basic needs. The best time to do yoga at home is in the early morning or evening, because this time is usually the least noisy time. You will realize yourself faster. In addition, the environment must be kept away from insects or any form of interference.
Clothing comfort
Your choice of clothes greatly affects your yoga practice. Make sure that the clothes you choose will only make you feel free and comfortable and will not cause any hindrance.Tight-fitting clothes often restrict exercise and may lead to injuries in practice. It is best to choose cotton that is breathable and absorbent. In addition, take off glasses, watches or any accessories.
Avoid eating too much
It's uncomfortable to eat enough to practice yoga. This is one of the important points to pay attention to before starting yoga. It is recommended that you start practicing 30 minutes after a drink in the morning. If it is inconvenient, start practicing at least 2 hours after breakfast or 4 hours after lunch. At that time, it had been digested. If you feel the need to go to the bathroom, go ahead. Eliminate all factors of abdominal discomfort because some posture sets use abdominal ones. You'll feel more relaxed, too.
Make sure there is enough moisture.
In order to prevent cramps during exercise, keep the body hydrated. Usually, just drink two glasses of water before you start exercising. You can take a bath before you start practicing yoga. In addition, you can take a bath 30-60 minutes after practice to clean up the sticky sweat on your body. It can energize your mind and body.
Use a yoga mat
No matter how clean and quiet your environment is, you should not practice yoga on the floor or in rough places. Put the yoga mat on the flat floor.Helps to prevent skid and reduce cushioning after sweating.
If you are a zero-basic yoga rookie, you need to pay attention to the following nine points when practicing yoga:
1. Practice on an empty stomach
When practicing yoga, it is best to keep an empty stomach, eat food that is easy to digest, and practice 1-2 hours after meals, so as to avoid dizziness and nausea caused by pressing into the stomach and intestines when doing a series of torsion or handstand movements due to undigested food. Hypoglycemia drink honey water or brown sugar water half an hour before practice to relieve dizziness.
2. Breathe through the nose
The hairs in the nose can filter out the dirt in the air and bring fresh and clean air into the lungs. When a person is sick, the breath and meridians in the body will be disordered. As the left and right nostrils represent the starting point of the left and right veins respectively, breathing with the nose helps the breath to run smoothly in the meridians.
3. Take a bath
One hour after yoga practice, you can take a bath. After exercise, the body is in a state of extreme excitement. Suddenly taking a bath will dilate the blood vessels, return blood to the brain and increase the burden on the heart. After practice, pores open to detoxification, at this time to take a bath, sudden cold and sudden heat is not only not conducive to detoxification of the body, but also wash off the immune tissue on the surface of the skin, easy to catch wind evil, damp evil, cold into the inside.
4. Listen to the body
When doing each yoga action, you must stretch gently within the edge of the limit, do not pull hard, respect the feelings of your body, and pay attention to subtle changes in the body in order to better ascend. It is better to stay within a bearable range of 10 seconds at a time.
5. Act according to your ability
When you lose your strength or tremble in practice, please get your work back and don't stick to it too much. No position is worth the price of injury.
6. Do not keep up with the comparison
Don't be frustrated by the movements you can't do, as long as you practice step by step, your physical endurance will become stronger and stronger and your physique will become better and better over time. You can make a little progress every day compared with who you were yesterday.
7. Sports safety
When practicing under the guidance of a professional teacher, you should inform the teacher in advance of your physical problems and avoid being hurt during exercise.
8. Practice dressing
Try not to wear jewelry and sharp accessories to avoid scratches or stabs in sports, and it is not conducive to detoxification. Barefoot is conducive to the operation of qi and blood, and professional yoga socks can be worn in winter. Cotton breathable clothes are preferred, preferably professional yoga clothes.
9. Persevere
There is not enough time, keep practicing three times a week, the effect is also good, since the beginning, do not hold the mentality of fishing for three days and drying the net for two days. After all, gradual and orderly progress and perseverance are the foundation of practicing yoga.
Yoga is a lonely journey, which is a kind of training. It does not become beautiful in one or two days, it takes time and perseverance to accumulate. Nowadays, yoga has also become a very popular exercise, but yoga also has all kinds of precautions. Do not practice blindly. I will summarize it for you here.
1. Standing backward bend
↑ should practice yoga on an empty stomach for 3 to 4 hours after meals, and half an hour after drinking fluid. Those who are very old or who have suffered neck, shoulder, back and waist injuries should consult their doctor or instructor before deciding whether to start yoga postures.
Main points of asana: stand upright with your feet together, stretch out your hands and slowly bend the upper body backward, and press your back and head down as much as possible.
2. Wheeled variant
When doing all kinds of yoga exercises, ↑ must gently stretch your body on the edge of the limit, and never push and pull hard. Doing actions beyond your limit is the wrong way to practice.
Main points of pose: bend your elbows, put your forearms and palms on the bench, stretch your legs together and straighten your legs, lift your body off the ground with your toes, over the top of your head, press down to the front of your head, keep your feet together and straight, and keep your soles on the bench. The head is parallel to the ground, tighten the hip and leg muscles and keep breathing evenly.
3. Bow type
↑ if you lose your strength or tremble in the course of practice, please restore your work immediately and don't insist too much; any exercise may cause delayed muscle soreness, such as muscle tension and soreness after practice, please give proper massage and ice compress.
Main points of pose: lie prone, face down, chin on the ground, arms naturally on both sides of the body. Exhale and bend your knees. at the same time, stretch your arms backwards. Grab your toes with both hands and raise your head and neck. Keep your knees apart, lift off the stone surface, pull your legs off the stone surface, and drive your chest off the stone surface at the same time. Raise your knees as high as you can with your hands and tighten your body into an arch.
4. Monkey style
Unless otherwise stated, breathe through the nose throughout the practice; remove all body restraints, such as belts, ties, watches, large accessories, etc., before yoga practice.
Main points of asana: this action is a bit like a split, sitting slowly on the steps, with the right foot in front and the left foot in the back, legs in a straight line, toes down, straightening the back, hands naturally on both sides of the body, eyes looking forward.
It is also critical to find fun in practicing yoga, which in turn can increase the flexibility of the body, strengthen the strength, increase the range of exercise, and improve the level of physical and mental consciousness, so as to better help you to keep exercising. Unlike dance or gymnastics, it is an internal practice, we pay more attention to the internal changes of the body, which is the most fundamental difference between yoga and gymnastics and dance.