Do you understand yoga matters and matters needing attention in yoga practice?
- Do you know the points for attention in yoga practice?
- The yoga instructor went to the interview for the first time?
- Yoga pose-how to do the bridge pose? What are the precautions?
Do you know the points for attention in yoga practice?
Yoga itself is safe, will not bring harm to the body, harm the body is not the correct way to practice. There are a few details to pay attention to in practicing yoga:
Clothing: it is best to wear special yoga clothes, if you do not try to choose comfortable, loose, breathable, elastic clothes, do not choose too tight clothes, so as not to cause breathing difficulties; it is best not to wear any accessories.
Venue: it is best to be in a yoga studio with ventilation, ventilation and proper light; if you practice at home, you need a quiet, clean place with fresh air.
Time: early morning or evening. 5-8 am is the best time of the day for yoga practice. The practice time is different for different asanas. It is suitable to practice asana in the morning, and meditation at noon and evening.
Diet and hydration: it is best to practice on an empty stomach, eat well, wait at least 4 hours, eat light food before practice, then practice 1 hour later; an hour before and 10-30 minutes after practice, drink a large glass of light salt boiled water.
Rest: it is best to lie down and close your eyes for 10-15 minutes after practice.
Taboo behavior that must be vigilant
If injured, need a doctor's diagnosis and treatment, do not practice without authorization; neck, back, waist have been seriously injured, can not practice randomly, so as to avoid recurrence of the old disease.
If you have dangerous diseases such as high blood pressure and heart disease, you should follow the doctor's advice, even if you get the doctor's permission: don't do any upside-down posture, don't do any violent posture that makes your heart beat faster, and don't hold your breath during practice.
During menstruation, try to avoid any asana exercises.
Keep the following two points in mind when practicing:
1. Act according to your ability and listen to your body's feelings.
two。 Pay attention to warm-up and balance rules.
There are ten things to pay attention to when practicing yoga:
one,Must be based on their own comfort, should not be too hard, if the body is too painful should stop to relax. Every step of yoga practice should be carried out carefully, not in haste, and the intensity and difficulty can be gradually increased in the process of yoga practice. Be sure to understand your physical condition first, and beginners had better practice under the guidance of the teacher, so as to avoid or reduce the harm of yoga to the body.
two,Practice every day, you can choose early morning, noon or evening, preferably 1-2 hours after meals.After half an hour of practice, you can eat. Try to eat fresh and natural food. Yoga divides foods into inert foods (meat), transgender foods (chili peppers) and pleasant foods (fruits and vegetables, milk). Yogis are advised to eat more pleasant foods, less inert foods, and abstain from transgender foods.
three,You need to practice in a peaceful, well-ventilated room. The indoor air should be fresh and oxygen can be inhaled freely. You can also practice outdoors, but in a pleasant environment, such as a garden, not in windy, cold or unclean, smoky air. Do not practice near the furniture, stove or any place that interferes with practice, so as to avoid accidents, especially do not turn on the air conditioner! Don't turn on the air conditioner! Don't turn on the air conditioner!
fourThe clothes should be loose, light and comfortable, and it is not suitable to practice yoga in clothes that are too tight. Try to wear fewer accessories, such as necklaces, earrings, hair accessories and so on.
fiveDo a full warm-up to prevent strained bones and muscles.
six,Breathing through the nose is full of dust, viruses and suspended particulates. Breathing through the nose can block pollutants, make the inhaled air warm and humid, reduce the stimulation to the breathing pipe, and keep the inhaled air hygienic and clean. more importantly, yoga emphasizes the control of breathing. if you cannot use the right breath, it will greatly reverse the benefits of posture and hinder the progress of learning.
seven,Do not compare yoga is a kind of internal practice, and side by side is a kind of competitive competition, which should not be compared with other students, otherwise it will affect the mood because of the fighting heart, produce a bad mentality of competition, pride, competitive and success, and destroy the concentration and motivation of the practice. Beginners should compare themselves with themselves and take yesterday's performance as the scoring criterion. If you have done something good in your days, you will make progress.
eight,Listen to the body to thoroughly feel the feeling of yoga on the body and mind, you must first concentrate, listen carefully to the voice of the body, and feel the response of every movement and breath to the body. During practice, if you have abnormal severe pain, dizziness or difficulty breathing, do not try to overexert yourself and force you to complete the whole set of exercises. You should stop the practice slowly and inform the teacher for appropriate instructions and assistance.
nine,People who are very old or have suffered neck, shoulder, back and waist injuries should consult their doctor or coach before deciding whether to start yoga postures. Friends with serious neck, shoulder, back and waist injuries that have touched nerves, friends with osteoporosis, and pregnant women, we do not advocate following mass training courses. Breast-feeding women should give special instructions before they can practice. Major surgery or within two months after delivery (including induction, abortion); practice is not recommended within three months of fracture
ten,One step at a time, do not be impatient, slowly to experience, persevere to adhere to. Only by persevering in practice can we achieve the desired results. Modern people live a tense life, busy with chores, and often interrupt their practice because of unexpected entanglements. However, the time of practice is not long, but single-minded. Doing it once a day, even for a short time, is much more effective than once a week.
Thank you for the invitation.
The common points for attention in yoga are as follows.
1) it is best to do it two hours before (after) a meal, so as not to make your stomach uncomfortable.
2) before doing yoga, fully "warm up" to prevent yourself from pulling.
3) when doing yoga, there is no need to ask yourself to do every action to the extreme, as long as you are within the scope of your own practice, so that you will not be strained.
4) I have been practicing yoga for some years, and I still have a lot of movements that I can't do, but I am mainly fitness-oriented. I don't do it deliberately, and I won't get hurt.
I hope I can help you.
It's best not to have more than three big classes a week, don't eat too much before practice, don't take a bath immediately after practice, pores are open, it's easy to get wet, don't deliberately do what the teacher does, step by step, take your time, don't be too hasty, calm down, integrate body and mind, breathing is very important to listen to the teacher.
The yoga instructor went to the interview for the first time?
Application time preparation: yoga instructor's awareness and concept of time must be in the training process, has been in-depth learning to establish and improve.
Dress preparation: yoga teacher's dress is not only a form of yoga teacher's professional state, but also a manifestation of yoga teacher's temperament.
Apply for makeup preparation: Qingli and lovely, is the yoga instructor's more friendly mental state.
Physical preparation for job application: the characteristic of yoga instructor is to teach practically, so you must keep your physical strength before applying.
Yoga pose-how to do the bridge pose? What are the precautions?
I. comparison of right and wrong
Second, decompose the password in detail
1. Lie on your back with your palms facing down on both sides of your body. Relax your shoulders and sink to the cushion.
2. Bend your knees, step on the ground, open your legs as wide as your hips, parallel to your feet, and bring your heels to your hips as far as possible.
3. Exhale, step on the cushion surface with both feet, press the inside of the foot, tighten the buttocks, adduction of the coccyx, and slowly lift the hips, waist and lower back off the ground in turn.
4. Feel the chest and abdomen on the front of the body stretch upward, the shoulders fall on the ground, the shoulder blades should be tightened to the spine, the muscles of the lower back, waist and buttocks should be tightened, push the sternum as close to the lower jaw as possible, and keep breathing naturally and smoothly.
5. People in good physical condition can grasp the ankles with both hands to deepen the backbend, or hold the waist with both hands to better open the shoulders, or they can hold their fingers at the bottom of the body and hold each other straight to better open the shoulders. deepen the back bend to make the legs better
6. Exhale, slowly fall back to the ground one by one, straighten your legs, let your feet hang down naturally to relax your legs and hip muscles, and relax your palms.
III. Main functions and functions
1. Reconcile the female reproductive system, prevent and eliminate dysmenorrhea and relieve irregular menstruation
2. Adjust the arrangement of the spine to relieve back pain and restore intervertebral disc displacement.
3. Regulate thyroid function and improve metabolism.
4. can stretch and massage abdominal organs to improve indigestion
5. It can exercise the waist and abdomen muscles, train the buttocks muscles better, and make the buttocks lines tighter and tighter.
6. Strengthen the back, relieve the back stiffness and pain, and relieve neck tension
7. Stretch the chest, neck and spine to calm the brain to help relieve stress and mild depression, and help relieve menopausal symptoms
8. Relieve anxiety, fatigue, back pain, headache and insomnia
9. It plays an auxiliary role in the treatment of asthma, hypertension and osteoporosis.
IV. Essentials of asana
1. the feet are parallel, the fingertips are facing straight ahead, the inner soles of the feet are pressed down, and the calves are vertical to the ground as far as possible.
2. lower pressure on the arm, occipital and shoulder, chin to the clavicle, adduction of the scapula, lift of the chest, pelvic area to find the direction of the ceiling
3. Auxiliary exercises can be carried out with auxiliary tools such as yoga wheels, yoga bricks, stretching belts, etc.
4, leg muscle strength, but also with breathing to do dynamic exercises, inhale up, exhale and fall
5. Make sure that the hip joint is not overextended and the lower back is relaxed
6. When practicing asana, you should slowly feel the muscle contraction force. The slower the movement, the better the effect.
Fifth, which anatomical muscle groups are involved
6. Which TCM meridians and collaterals are involved
1. First, fully stretch the stomach meridian of foot Yangming.
2. Second, strong foot Sun bladder Meridian
7. Matters needing attention in asana
1. The Jia people during their menstrual period are not recommended to practice this pose.
2. Do not have any pillow cushions under your head. Untie your bun and keep the back of your head flat on the ground.
3. During the process of entering the asana and after entering the asana, the head should not be moved left and right.
4. The arms and hands should not be tense, and the body should be supported mainly by the swing of the back and buttocks.
5. Do not bend back with waist, do not bend with gluteal muscles
6. If your neck is stiff and prone to injury, put a folded blanket under your shoulders when practicing bridge style
7. Students with cervical vertebra injuries should not do this exercise or practice under the guidance of the teacher.
VIII. The connotation of asana
"Bridge" symbolizes connection, practicing bridge style, which is to remind yourself to open your heart, increase connection with nature, connect with society, connect with family, connect with friends, make us richer, healthier, warmer and more loving.
Yoga focuses on beauty and health.