Out of the yoga video course, ask to recommend a good yoga introductory course or video?
- Would you like to recommend a good introductory yoga course or video?
- How do beginners practice yoga?
- How to do the introduction to yoga?
- How to get started learning yoga?
- How do beginners practice yoga?
Would you like to recommend a good introductory yoga course or video?
I recommend you to take a look at the Huilan yoga book, which is not expensive. Xinhua Bookstore sells it for more than 20 yuan, and it is cheaper to surf the Internet.
Take a look at the video of Huilan Yoga. It was shown on CCTV before, because Zhang Huilan is the ancestor of introducing yoga to China and the "mother of yoga" in China. So her yoga is relatively orthodox and safe, with depth and systematicness, and is very clear in terms of breathing, movements, and attention.
You are not recommended to see what weight loss, weight loss, fashion, fitness, high temperature yoga, that is a commercial product, too fragmented, not systematic. It's easy to strain or go wrong.
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How do beginners practice yoga?
1. Choose comfortable yoga clothes
When you practice yoga for the first time, what to wear can be a troublesome question. Unlike most of what you see online and in magazines, you don't need expensive yoga pants to start yoga practice. What you need is a yoga suit that feels comfortable and confident, so choose a yoga suit that suits your personality and yoga style.
Take a look at the following major yoga styles to find the right yoga clothes for you.
Hot yoga:
If you want to practice hot yoga classes. You will sweat, so it is important to choose yoga clothes made of lightweight materials that are quick-drying and sweat-absorbing. Many yogis also like to wear headbands.
Hada Yoga and Restoration Yoga:
Relaxed Hada Yoga and Restorative Yoga are two styles of yoga that cultivate deep relaxation both physically and mentally. You can consider wearing loose yoga clothes, or bring sweaters or blankets for your cadaver style.
Vinyasa and Power Yoga:
Although wearing loose clothes is also an option for practicing Vinyasa and strength yoga, wearing clothes that fit you can easily check your alignment. Yoga tights or shorts may be more appropriate with a comfortable sports bra or vest.
two。 Find a suitable yoga mat
Different yoga mats provide different functions depending on the type of yoga you practice.
Here are some of the main yoga styles to find the right yoga mat for you:
Hot yoga:
For hot yoga, choose a non-slip mat. It would be more appropriate to look for a cushion that can hold on tightly and dry quickly.
Hada and repair Yoga:
For Hada and restorative yoga, it's all about finding comfort, so choose the cushion thickness between 5mm and 10mm. Restorative yoga has many postures that last for a few minutes, and thick yoga mats provide sufficient support for your joints and help you build strength and balance as you move.
Vinyasa and Power Yoga
For this style, the required functions are: lightweight, non-slip, antibacterial and medium thickness.
3. Yoga props
At any stage of the practice, yoga props will complement and enhance your practice. They help balance and align, support you in certain poses, and increase flexibility. Yoga props can deepen your practice; recognize when you need support. And realize when you can use them to enrich your time on the mat.
Take a look at some yoga props and how to use them:
Yoga bricks: alignment
Yoga bricks are excellent props for beginners and advanced yogis, helping to find proper alignment in many yoga postures.
Yoga belt:
The yoga belt provides your body with the extra length or space needed to explore the posture while maintaining the integrity of the posture. Yoga belts increase the intensity of stretching, help create space in the body, and create deeper flexibility over time.
4. Finally, we should find a suitable yoga studio.
It's important to find the studio and teacher that resonates with you. Give yourself time to try different yoga styles and teachers until you find the one that works best for you.
How to do the introduction to yoga?
Methods / steps
one
Adjust your breath. All the basic lessons of yoga start with breathing exercises. When you don't know what is good to practice, start by slowly exhaling and inhaling. Adjust your breath. Calmness helps to unfold the following yoga exercises.
two
Prayer: stand upright, hands in front of the chest, arms and elbows naturally spread flat, head straight chest, calm and calm, breathe evenly!
Keep yourself in a state of concentration and tranquillity and prepare for the next action!
three
Outstretched arms: stand with arms stretched out as wide as shoulders over the top of the head, upper body and head tilted back properly, hands arms tilted back with the upper body!
This step is mainly to stretch the abdomen, eliminate excessive fat in the abdomen, exercise the arms and spinal nerves, and strengthen the breathing and circulation of the lungs!
four
Forward flexion: bend the upper body downward, straighten the legs (do not bend the knees) until the hands are over the legs and the arms can touch the heels (slowly, according to your strength, do not strain the muscles by force)!
Watch your breath, exhale before bending down, and try to contract your abdomen and exhale when you hold your legs!
five
Equestrian: the right leg is stretched back to the maximum, the left leg is bent forward, the arms are straightened in place, the upper body and head lean back slightly, gaze and pay attention to the rhythm of breathing!
six
Mountain style: legs merge and straighten, body prone buttocks slowly tilted, head down, hands straight forward, so that the whole body is V-shaped, legs straight and buttocks up is exhalation!
seven
Eight-body landing: the legs are bent at right angles, the feet are pressed to the ground, the buttocks are raised, the front is down, the arms are extended and straightened up, the head is raised naturally, the chin is on the ground, and pay attention to the rhythm of breathing!
eight
Cobra style: lying on your stomach, your legs are stretched back, your feet are attached to the ground, your arms are straight and your head is in a V-shaped shape, and your hands are flat on the ground to make the upper body and head up slowly, bend back, and gaze! Exhale when the upper body is lifted and bent!
At this time, several actions have been basically done!
nine
After completing the above actions, the next is the closing action, repeat the next [step 5] [step 4] [step 3] to [step 2], calmly, adjust your breath, and end slowly!
END
Matters needing attention
It's best not to contact yoga on an empty stomach, and don't eat when yoga starts right away! You can have a meal about an hour before the start!
Pay attention to the adjustment of breathing, for some movements can not be done slowly, really can not do or physical conditions do not allow, do not force the action, so as not to cause injury and danger!
How to get started learning yoga?
At present, almost all the popular schools come from hatha yoga, so the basic knowledge is similar, no matter which school you study, there is not much difference in the content you learn at the beginning.
If it is personal self-practice, you can first learn basic hatha yoga, wait until you have some practice experience, then try some schools of practice, and finally choose a school that is most suitable for you to stick to it for a long time.
If you want to develop in the direction of a coach, you also need to start with basic hatha yoga, but it is not recommended to study only one school, but multiple schools should dabble appropriately, choose one or two main directions, and merge and develop multiple schools at the same time. In this way, the types of courses that can be offered will be relatively rich, which is conducive to career development; second, we can absorb the advantages of many schools, better improve our professional level, and broaden our horizons.How do beginners practice yoga?
one
The first action is to lie on your back on the mat, push the hip muscles back with both knees and hands, press the lumbar vertebrae against the ground, put your feet together, open your knees naturally to both sides, the soles of your feet to form a supine bundle of feet, lift your elbows up to the top of your head naturally, and sink your shoulders for one minute.
two
In the second action, keep your feet together and lift your right foot up, surround your left calf, lift your hands horizontally, turn your knees to the left, turn your head and look towards the fingertips of your right hand, keep breathing smoothly, and press your right shoulder to the ground as much as possible.
one
From the point of view of exercise, it is best to keep practicing every day. If you are busy, you should practice at least twice a week, each time between 1 to 2 hours, so as to ensure the effectiveness of the practice. If you practice at home, it should be at least more than 30 minutes before the effect is obvious. If you don't have enough time, you can practice pranayama or meditation for more than ten minutes.
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two
Should wear loose, sweat-absorbing, breathable cotton or linen clothing, jacket to fit, in order to complete some inverted movements. Trousers had better be laced, not elastic. Now the more popular pure cotton plus lycra texture clothes, is also a better choice.
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three
You don't need to wear shoes to practice yoga. You can go barefoot. On the one hand, barefoot can relax the legs, enhance the perception of the soles of the feet, massage and squeeze the plantar acupoints; on the other hand, the friction between the soles of the feet and the ground facilitates the completion of yoga postures, especially balance exercises. Of course, if the weather is cold, you can also put on socks to practice.
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four
Early in the morning, before breakfast is the best time to practice yoga, followed by practice in the evening or 3-4 hours after meals. It can also be done at other times, but keep it on an empty stomach or after complete digestion (digestion of food). As for meditation, you can choose to practice late at night or around 4 a.m. If you don't have a period of time to concentrate, you can divide the exercise into several or even more than a dozen paragraphs, and you can practice one or two yoga postures or respite in five minutes: meditation is the equivalent of taking a yoga class at the end of the day.
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five
During practice, many positions will squeeze into the intestines and stomach, and eating may lead to dizziness, nausea, and even vomiting. Moreover, during practice, the body's blood is concentrated on local muscles or organs, which will affect the digestion and absorption of food and increase the burden on the heart. If you feel hungry, you can eat a small amount of digestible food 1-2 hours before practice, which can relieve hunger during practice.
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six
Taking a bath will make the practice of yoga asana easier. After yoga asana practice, because the sweating body will get sticky, it is best to take a bath after 15 minutes. Taking a bath before and after practicing yoga poses can exhilarate both mentally and physically.