How to do yoga poses

Question 1: How can I practice yoga at home? What exercises can beginners do? Can I practice yoga at home?

1. You don’t need to wear shoes to practice yoga, just go barefoot. On the one hand, being barefoot can relax the legs, enhance the sensitivity of the soles of the feet, and fully squeeze the acupuncture points on the soles of the feet; on the other hand, the friction between the soles of the feet and the ground facilitates the completion of the first movement of yoga, especially balance exercises. Of course, if the weather is colder, you can also wear socks to practice. You should wear loose, sweat-absorbent, breathable cotton or linen clothing, and your top should be well-fitting to facilitate some inversion movements. Pants are best with ties, not elastic. The more popular clothes made of pure cotton and Lycra are also a better choice.

2. If you practice at home, it should take at least 30 minutes to achieve obvious results. If you don’t have enough time, you can practice pranayama or meditate for ten minutes.

3. Early morning and before breakfast are the best times to practice yoga, followed by practice in the evening or 3-4 hours after meals. It can also be done at other times, but it should be done on an empty stomach or after complete digestion (digestion of food). As for meditation, you can choose to practice it late at night or around 4 a.m. If you don’t have a period of time to practice intensively, you can also divide the practice into several or even a dozen sections. If you have 5 minutes, you can practice one or two yoga postures or perform breath control and meditation. In this way, it is equivalent to doing it at the end of the day. A yoga class.

4. During practice, many balls will squeeze into the intestines and stomach, which may cause dizziness, nausea, or even vomiting if eaten. 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 easy-to-digest food 1 to 2 hours before practice, which can relieve your hunger during practice.

5. It will be easier to practice yoga poses after bathing. After practicing yoga poses, your body will become sticky due to sweating, so it is best to take a shower after 15 minutes. Bathing before and after practicing yoga asanas can be both mentally and physically invigorating.

For yoga beginners, it is recommended to start practicing with standing postures, such as Mountain Pose, Triangle Stretch Pose, Triangle Side Stretch Pose, etc. It is no exaggeration to say that all standing postures are suitable for beginners. They are very necessary for scholars. They can not only enhance the body's flexibility, but also make the body strong to adapt to more difficult yoga movements.

Mountain pose:

One of the Hatha yoga poses, it is a common yoga pose. Tadasana means mountain. Sama means vertically immobile. Sthiti just stands still. Tadasana means standing firm and still like a mountain. This is a basic standing position. Mountain pose can help keep all joints in a normal position, strengthen the strength of the feet, and make the gluteal and leg muscles healthy and elastic. It can also help you maintain a good posture in daily life, giving you a balanced and light feeling. These are all keys to practicing yoga poses safely and effectively, and are key to long-term health and well-being.

Triangle stretch:

One of the Hatha yoga poses is a common yoga pose. This pose strengthens the leg muscles, removes stiffness in the legs and buttocks, corrects leg deformities, and enables the legs to develop evenly. It also relieves back pain and neck sprains, strengthens ankles, and strengthens the chest.

Triangle Side Stretch:

This pose is a common pose in Hatha Yoga. In this pose, both sides of your body are stretched, stretching from the toes on one side to the other. fingertips. When practicing this pose, pay attention to maintaining body stability. Utthita means stretch, elongation, prarsva means sideways, and kona can be translated as angle.

Question 2: What should yoga beginners do? How to do a specific yoga movement.

We usually do one movement, coordinate with breathing, and then complete it every few tens of seconds, and do 5-10 times in one group.

This makes the effect of this action only 5.

For example: if you practice typing. Typing 10 words a day, when will you be able to type freely?

Or: You drive 10 kilometers a day. When can you start driving?

Or: If you walk 50 meters a day, when will it be effective?

Yoga is like the above things: it’s all about training.

So, first, each yoga movement must be done more than 30 times.

Give it a try. If you are someone who always changes moves after doing 5-10 reps, try doing one move 30 times.

Immediately you feel something you have never felt before.

To tell a joke, a friend of mine said that his wife was not good to him. I said, have you heard: "A woman needs praise." He said: "I praise her every day." "How much?" "Usually one sentence." I said: "Try 20 sentences a day." He finished A lot of determination, okay. A week later, he said that his wife was moved to tears: "I feel like you understand me."

Obviously: not enough is not enough.

For yoga to be effective, the second thing is to pay attention to the standard of movements:

Everyone knows: Tai Chi, the requirements are: head straight, neck hanging, chest included, back straight, waist Straight, calm mind, slow breath, relaxed mind, close anus, etc., etc.

This is the real requirement.

And yoga, too. No less than Tai Chi.

But the requirements of yoga cannot be summarized in words. It varies from person to person.

Last time I met a netizen, she said: What kind of yoga do you practice?

It was suddenly difficult for me to answer her.

I actually wanted to say: "I practice the correct yoga." But after thinking about it, I said a few perfunctory words.

Don’t believe in this yoga or that yoga?

Just like practicing Tai Chi, 24 postures are enough. Yang style, Chen style, Wu style, this style, that style has nothing to do with us. If you practice for 2 hours a day, you can probably do 3-5 movements at most. Unlike Indian yogis who practice for more than 12 hours a day. I know a yogi who has been standing on one foot for how long? It’s been 20 years. They need such strict distinction.

Just like a person who is a vegetarian, is he still divided into Mahayana and Hinayana? Is it also divided into Tantric and Exoteric Buddhism?

I am not against being so strict, but I am against being given mysterious names by these scary names when I have no cultivation level.

Designing a fitness program is by no means easier than designing a building.

First of all, everyone must understand: you can’t just do one kind of exercise.

Again: Don’t just do one type of exercise.

Several movements must be combined.

Designing a combination of several sports is: fitness strategy.

Second, the design of fitness strategies can only be completed with a maximum understanding of your body.

Third, once designed, it must be executed.

Fourth: Modify while executing.

Anyone who wants to change their body shape or physique should not think that relying on a kind of exercise or a panacea can solve the problem once and for all.

On the contrary: the combination of several kinds of exercise, the combination of exercise and diet, the combination of inner and outer, the combination of spirit and body, is the healthy guide for this accidental life.

People seemed to have expectations of me that I couldn't afford.

Unless you are willing to fundamentally understand your body,

Unless you are willing to study your body seriously and diligently with a stranger,

Unless You are determined to enter a new way of life,

Otherwise, tinkering will not help.

Summary: Fitness should have a fitness strategy, a fitness design based on understanding the body, and then follow it closely. In this way, it is possible to change the body shape and improve the physical fitness.

If a fitness design does not take into account the history, current situation, environment, family, personality, and conditions of the person being designed, then the fitness design will often fail.

This is why when you look at the various fitness books that have become popular recently, it seems easy when he gives examples. In fact, it is certainly easier to remove the difficult parts and just look at an outline.

It seems that a friend of mine said: There is no way, my wife wants to learn to drive, so I have to buy a BMW for her to play with. Safety first.

Behind this lightness is his hundreds of millions of assets supporting it.

However, how do outsiders know: to have assets of hundreds of millions, it takes a lot of hard work and luck.

......gt;gt;

Question 3: How long does each yoga action take? For beginners, five breaths, and three breaths for individual postures are supplemented: There are many basic yoga postures, about 300, plus some variations that strengthen practice, and there are millions of them. If you want to learn them all, it is basically It's impossible, but for general practice, it is recommended to go to a regular yoga club to take membership classes. If you practice seriously every day for about half a year, you will make great progress, and you can practice by yourself, or if you have conditions, you can take yoga classes. There are many types of coaching training courses. I spent a summer vacation attending two months of training, which was also very good. In fact, the problem of injuries is similar to that of sports injuries. Improper exercises and excessive exercises will cause injuries. In the hands of coaches, it is usually because the intensity of exercise is too high. If you practice by yourself, pay attention to the amount of exercise and relaxation after practice. Don’t be too forceful when pulling ligaments. , is not easily injured.

Hope to adopt

Question 4: When you first start practicing yoga, which movements are more suitable? There are many suitable movements, the simplest one is just to pull the ligament hard

Question 5: How long does each yoga movement take? For beginners, five breaths, and individual postures three breaths

Question 6: How many times do you do each yoga movement? An action can be done 3 to 5 times and can be divided into 3 groups. This also depends on the individual's sports physique, the alignment of the body, and the understanding of the concept of alignment. People who do not exercise regularly and those who exercise regularly define the amount of exercise differently, and it should be determined according to their own circumstances.

For example, I want to do warm-up exercises. First jog for 20 minutes, then run fast for 20 minutes, then do stretching exercises, then do waist exercises and finally do some yoga exercises.

Question 7: What preparations do beginners need to practice yoga at home? What should I pay attention to? How do I start practicing?

There are three ways to start practicing:

1) Find a yoga studio and let the teacher teach in person

2) Start with VCD

3 ) Start with books

It is best to have a teacher teach you in person, who can answer all your questions in a timely manner. It is also feasible to practice with VCDs and read books. Currently, many people in China start with books and VCDs. However, this kind of communication must be strengthened to avoid deviations in the understanding of the book.

Can I practice at home?

Answer: Yoga is a complete scientific system, so you must practice it in

accurate ways. If not done according to the rules, these

yoga exercises will become tasteless mechanical movements, contrary to the true meaning

. Therefore, not many people are good at practicing at home

Experts believe that yoga is a physical and mental exercise that is suitable for both men and women

Therefore, it is not exclusive to women.

There are many types of yoga. Which one is the best?

Answer: Any yoga can achieve the purpose of yoga. Currently, the most popular one is Hatha Yoga, because it is the introduction to yoga.

How long do you need to practice each time? Do you need to practice every day?

We recommend practicing 3 times a week for 1 hour each time. If

that doesn't work, you can arrange half an hour or even 10 minutes every day.

The key is to keep practicing, otherwise the effect will be greatly reduced. Practicing yoga

The most important thing is persistence.

What is yoga?

The word "yoga" comes from the transliteration of Sanskrit (YOGA), which means "connection and unity". Combining the mind and body to the most perfect state is the ultimate goal of yoga. Yoga dates back 5,000 years and is a fringe discipline, somewhere between philosophy and physical education. The original meaning of yoga is "union". Looking at its language development, it was developed from yoke (the cover of a carriage), with the purpose of providing a way to control one's own heart and allow one to control oneself. Yoga is a way of life and a teaching system that combines body, mind and soul. Yoga is an Eastern philosophy. It contains many philosophies about life and allows people to understand the true meaning of life. It is called "the treasure of the world". Yoga originated in the foothills of the Himalayas in northern India. When ancient Indian yogis practiced body and mind in nature, they accidentally discovered that various animals and plants have natural methods of healing, relaxing, sleeping, or staying awake. Recover naturally with any treatment. Therefore, ancient Indian yoga practitioners observed, imitated and personally experienced the postures of animals, and created a series of exercise systems that are beneficial to the body and mind, which is the *** method. These postures have been tempered for more than five thousand years, and the healing methods taught by yoga have benefited generations of people.

In China, the development speed is also quite fast, and now there are yoga clubs in basically every city.

Yoga is an attitude and way of life, not just a fitness method. Yoga is a road to enlightenment. How much you can gain depends on your own practice goals. The immunity that exercise brings to you is temporary. Only by persevering can you have good effects and feelings.

What are the benefits of practicing yoga?

Some are for health, some are for inner peace, some are for weight loss and fitness, some are for increasing sexual attraction, some are out of exploration of philosophical concepts, and some are for other reasons. Of course, there is no distinction between various motivations and purposes. The meaning of yoga: The original intention of yoga is union, which means self-realization. The following are some basic benefits

1) Regulate physiology and achieve balance

Yoga emphasizes that the body is a large system, which is composed of several parts. Only by maintaining good condition of each part Have a healthy body. Yoga adjusts the physiological functions of various organs through massage methods, breath adjustment and other methods to achieve the purpose of strengthening the body.

2) Eliminate tension and calm the mind

Through yoga, complete breathing, meditation and various massage methods, regulate the nervous system and eliminate tension

3 ) Cultivating the mind and character, carrying virtues

Yoga advocates a healthy attitude towards life, allowing you to naturally get rid of bad habits such as smoking and drinking. By constantly surpassing yourself, you will also be full of confidence.

4) Special exercises, special effects

Yoga has a very good effect on symptoms such as weight loss, insomnia, anxiety and arthritis. ...gt;gt;

Question 8: How to do simple yoga movements with a towel? Don't underestimate an ordinary towel. Through specific movements, it can stretch and tighten the muscles and ligaments of the human body's shoulders, neck, back, waist, hips and arms. Long-term persistence can not only shape beautiful body curves , and can also prevent perishoulder disease and spondylosis, which are common among urban white-collar workers.

Middle-aged and elderly people can use some auxiliary equipment...gt;gt;

Question 9: What should beginners do if they can't do some yoga moves? First of all, before deciding to practice yoga, you need to stretch yourself first, and do stretching and stretching exercises for at least one to two hours every day. For example, clasp your hands behind your back with ten fingers, pull and stretch backwards as much as possible. The same goes for the legs, which need to be stretched out. If you can't do horizontal splits and vertical splits, try to split your legs horizontally and vertically, and try your best to press down tentatively. When you feel the muscles on the inner thighs are slightly sore, stop and take a rest. , do it again, repeat it several times, the effect is good. Then you can also try to hold your thighs with your arms while standing, bend down, and slowly move your arms toward your calves until you can touch your ankles, and gradually you can continue to hold your ankles for about 10 seconds. You can also touch the ground with your hands. Of course, you also need to stand and keep your legs straight.

Question 10: Can I practice difficult yoga movements directly as a novice? Common misunderstandings about yoga practice Myth 1: Only people with soft bodies are suitable for practicing yoga

Because practicing yoga makes the body soft, people who are not soft are suitable for practicing yoga. This is what most people think about yoga. Misunderstanding. In addition, yoga only requires moderation and does not pursue the extent of the movement. As long as the practitioner tries his best, he can achieve the desired effect.

Myth 2: Yoga is a weight loss exercise

The ultimate goal of yoga practice is body (body), mind (thinking, emotions, etc.), and spirit (instinct to perceive things) Therefore, the practitioner not only obtains physical health, but also obtains psychological health and instinctive development. As far as fitness is concerned, the functions of yoga also include regulating endocrine, treating and assisting in the treatment of diseases, relieving fatigue and stress, etc. Therefore, it is incomplete to consider yoga only as a weight loss exercise. Weight loss is only one of the purposes of practicing yoga. Myth 3: Yoga is a feminine exercise

Although yoga is extremely popular among women, yoga is not exclusive to women. Because the original practitioners (or inventors) of yoga were all men, which can be confirmed by many yoga movements. Additionally, today’s well-known yoga gurus are almost all men. In some European and American countries, the popularity of men practicing yoga is even higher than that of women.

Myth 4: Yoga needs group practice to have an atmosphere

Although group practice has its atmosphere, yoga is essentially a way of self-practice. Therefore, in self-practice It is easier to devote yourself wholeheartedly to the process, thereby getting twice the result with half the effort.

Myth 5: Yoga is like jujitsu or dance

The purpose of yoga is completely different from that of jujitsu and dance. Jujitsu and dance are mainly for performance, while yoga The purpose of the practice is to conduct comprehensive practice from the three aspects of body, mind and spirit. The process requires the cooperation of various techniques such as massage, breathing, meditation, relaxation and so on. The purpose is complete health and self-cultivation. Therefore, although yoga, jujitsu and dance are similar in appearance, they are completely different. Misunderstanding 6: Persistence in practicing is a painful thing

Yoga is not a tiring exercise. On the contrary, it can relieve fatigue and rejuvenate the spirit. Practicing yoga every day is like doing a whole-body exercise composed of internal organs, glands, etc. Feel the relaxation of muscles, bones, and even the brain, and the comfortable feeling is not easy to obtain in other ways. In addition, any kind of fitness exercise requires long-term persistence to achieve impressive results!

Misunderstanding 7: The more difficult the movements, the better

Many people do not have a clear purpose of practicing yoga. There are many ways to practice yoga, some of which are difficult for many people to do. Since everyone's physical foundation is different, it is difficult to achieve it all at once without exercise. And it can cause harm to the body. Generally speaking, difficult sports have high demands on all aspects of the body and often require long-term stretching or support. For some people who lack muscle strength and flexibility, it can easily lead to tendon injuries and even Can make joints unstable.

Generally speaking, when practicing yoga, "the body can bear it" should be the standard. If the body feels pain during the practice, it should be reset and rest immediately.

Myth 8: Practicing yoga can lose weight

Yoga itself is an exercise that requires muscle strength. For thin women, thin muscles can easily be strained. Instead, doctors suggest that some women who are too thin should go through some basic strength training before practicing yoga.

Losing weight mainly depends on calorie consumption. The most effective way to lose weight is to scientifically control diet and exercise effectively. Therefore, unless it is some special yoga exercises such as hot yoga, it is difficult to achieve the goal of losing weight in the short term by practicing yoga. Many people do not lose too much weight after practicing yoga, but their body composition is better than before. This is the ultimate goal of yoga for weight loss.

Common misunderstandings about yoga practice Myth 1: Only people with soft bodies are suitable for practicing yoga

Because practicing yoga, the body becomes soft, and not people with soft bodies are suitable for practicing yoga. This is a misunderstanding that most people have about yoga. In addition, yoga only requires moderation and does not pursue the extent of the movement. As long as the practitioner tries his best, he can achieve the desired effect.

Myth 2: Yoga is a weight loss exercise

The ultimate goal of yoga practice is the body (body), mind (thinking...gt;gt;