How to practice yoga for beginners

Question 1: How to practice yoga for beginners and tips and precautions for practicing yoga asanas

Necessary conditions:

1. Without a solid foundation, a house cannot be built. stand. Without the principles of restraint and internal restraint that lay a solid foundation for shaping character, a complete personality cannot be formed. Without the foundation of restraint and internal production, asana practice is nothing more than an acrobatic performance.

2. For yoga practitioners, the required qualities include self-discipline, faith, tenacity and perseverance, that is, the determination to practice yoga regularly without interruption.

Cleanliness and food

3. Before starting to practice yoga asanas, you should empty your bladder and stomach first. Some inversion poses can help with bladder mobility. If the practitioner suffers from constipation or is unable to empty the bladder before practicing, start in Headstand and Sarvangasana and variations of these two poses. Try other asanas after you empty your bladder. Do not practice advanced yoga poses before emptying your bladder.

Bathing

4. After bathing, it will be easier to practice yoga asanas. 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.

Food

5. Yoga asanas are best practiced on an empty stomach. If it's difficult to do, drink a cup of coffee, cocoa, or milk before practicing. If you have a light diet, you will not feel any discomfort if you practice yoga poses after an hour. If you have eaten a lot, you should wait at least 4 hours before starting to practice yoga poses. You can eat after about half an hour of practice.

Time

6. The best time to practice yoga asanas is at dawn or dusk. Practicing yoga asanas in the early morning can be difficult because the body is still a little stiff. You feel refreshed in the morning, but as time goes on, mental alertness and willpower diminish. Stiffness in the body can be resolved through regular practice. In the evening, the body is more flexible than in the morning, making it easier and more relaxed to practice yoga poses. Early morning yoga asana practice helps practitioners get a better start to their day. Yoga asana practice in the evening can eliminate the fatigue and tension of the day, making practitioners feel refreshed, peaceful and peaceful. Therefore, the more difficult asanas should be practiced in the early morning when one's will and determination are stronger, while the most difficult asanas (such as headstand, shoulderstand and other variations and seated forward bends on the back) should be practiced Practice in the evening.

Sun

7. Do not practice yoga asanas after going out in the bright sun for several hours.

Location

8. Yoga asanas should be practiced in a clean, well-ventilated place with no bugs or noise.

9. Do not practice yoga asanas on an empty floor or uneven place. Instead, practice yoga poses on a flat ground with a folded blanket.

Notes

10. During the exercise, you should not feel any uncomfortable pressure on your facial muscles, ears, eyes or breathing.

Close your eyes

11. At the beginning, keep your eyes open. This way you will understand what you are doing and where you are going wrong. If you close your eyes, you cannot understand the movements of your body or even the direction of the pose you are practicing. Only when you have mastered a particular asana well should you practice it with your eyes closed, because only then will you be able to adjust your body movements and be able to feel it even with your eyes closed. Correct posture.

Mirror

12. If you practice yoga poses facing a mirror, make the mirror vertical to the ground and stand on the ground. Because otherwise, the angle of the mirror will make the asana appear tilted in the mirror.

Unless you have the bottom edge of the mirror on the floor, you won't be able to observe the overall movement of the body or the position of the shoulders and head during some inversion poses.

Brain

13. When practicing yoga asanas, only the body should be actively involved, while the brain should remain still and alert. If your brain actively intervenes when practicing yoga poses, you won't be able to detect your mistakes.

Breathing

14. In all asana exercises, you should breathe only through the nostrils and not through the mouth.

15. Do not suppress your breathing while practicing and maintaining postures. Follow the breathing tips given for different poses later in the book.

Corpse posture

16. After completing the yoga postures, you should lie down and perform corpse posture for 10 to 15 minutes, because this posture can get rid of fatigue.

Asanas and Breath Control

17. Read carefully the tips and precautions on breath control before trying to practice breath control. Breath control can be done in the morning before asana practice or in the evening after completing asana practice. ......gt；gt;

Question 2: How can I practice yoga at home? What exercises should beginners do? I can 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 most advanced yoga movements, 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 sections 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 will relieve your hunger during practice.

5. It will be easier to practice yoga asanas 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 and bring 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 Pose:

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 3: 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 4: 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 should you 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 into 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 5: How long does it take to learn to practice yoga? It depends on whether you want to simply relax and cultivate yourself or whether you want to make this a career. Generally speaking, it depends on the flexibility of each person's body. You must adhere to the prerequisites seriously. If you have good flexibility, you will be able to memorize many simple movements in about ten days, and in three to two months, you will be able to perform the movements very standardly. But ordinary courses and coaching courses are different. The examination is much stricter.

Question 6: How do beginners learn yoga? If you just want to lose weight, I think it is best not to choose yoga, just buy a dance aerobics, because there is no one to guide you correctly. It is indeed very easy to get injured when practicing yoga

You can do aerobics and pay attention to your diet, and you can definitely lose weight

If you insist on practicing yoga, I will introduce you. The teacher gives you - Wang Yuan, she is the most famous yoga instructor in China. She has been practicing yoga since 2000 and is very knowledgeable. You can go to the bookstore and buy her DVDs, and there seems to be a book as well. Very beautiful, with a great figure

I wish you success

Question 7: Does yoga have to be practiced every day to be effective? Key points of yoga practice:

Note : Before you practice according to the following method, please make sure that you have fully mastered the method.

Be sure not to practice within thirty minutes after eating! Also, don’t practice when you’re tired!

Yoga practitioners should first understand the most suitable time, place, physical condition, practice clothing, and other considerations for engaging in this practice.

Time:

Early in the morning, before breakfast is the best time for yoga exercise. You can also practice in the evening or other times, but make sure you practice on an empty stomach or after complete digestion. Generally speaking, it is three to four hours after a meal. You can practice it half an hour after drinking liquid food or drinks. In fact, the more specific practice time stipulates that you should practice in the morning before the sun comes out, practice at noon when the sun reaches your head, practice in the evening after sunset, and practice in the early morning at 12 o'clock at night. Different contents should be practiced at different times, such as practicing more *** method in the morning, practicing Panda more at noon, practicing meditation more in the evening, etc. Practitioners should choose the most convenient time for themselves and strive to practice at the same time every day. When practicing yoga, the body should remain normal and quiet. If there are any discomforts or symptoms in the body at this time, try not to practice too intense methods. You can also skip the exercise altogether. Practice yoga as much as possible, but never exceed your body's capabilities.

Location:

When practicing yoga, choose a quiet, clean place with fresh air. Try to leave the room and choose an open-air natural place; pay attention to maintaining air circulation in the room, which is important for Pranayama exercises are particularly important. Develop the habit of opening windows frequently for ventilation. You can place green plants next to you when practicing yoga. The ground needs to be covered with a soft blanket. The softness should be controlled so that you can stand easily, and your feet must not slip. You can use a mat when practicing seated yoga, which can effectively prevent fatigue.

Silence:

Silence must be maintained during yoga practice. Avoid talking and mental activities, you can play relaxing and simple music, in short, make your body and mind able to concentrate.

Rest:

Yoga rest is not an ordinary rest. Every kind of rest is actually a kind of meditation. Its effect should not be underestimated. It can relax the body and feel the energy gained. You can also exercise your body, mind and will to feel my presence. There are two types of rest. The first is a short-term rest, which is mainly a 10-30 second rest often taken in the *** method, which generally takes up about one-fifth of the practice; the other is a specialized rest that sometimes lasts several seconds. For hours, such as the corpse relaxation technique often practiced by yogis. In addition to achieving the purpose of relaxation, this method also consciously controls the energy and spirit in the body.

Practice clothing:

Wear as simple as possible when practicing yoga, such as shorts, wide-leg pants or traditional Chinese practice pants; women can wear shorts or elastic pants. The upper body should be loose.

Bathing:

Practitioners do not need to take a shower before practicing in the early morning. The specific time to take a shower can be decided according to the convenience of the practitioner. If you want to take a hot shower after practicing, you should do so after 15 minutes.

Taking a bath can increase the body's feeling of cleanliness and relaxation, which is more effective when performing certain exercises, so many people choose to take a bath before practicing.

Practice methods:

In order to achieve success in yoga practice, you must master the correct method. Yoga is a complete scientific system, so practitioners are required to use accurate methods to practice. If not done according to the instructions, these yoga exercises become tasteless mechanical movements that are contrary to their true meaning. Although not everyone can perform all yoga poses flawlessly, they can undoubtedly master the essentials of yoga practice without any difficulty. I hope everyone can practice yoga according to their personal physical limitations and do their best without forcing it. Every step of yoga practice must be done carefully and not in a hurry. Gradually increase the intensity and difficulty during the practice.

Precautions for women:

Women should not do yoga exercises during menstruation and four months after pregnancy. In this case, many yoga methods should be stopped and they should engage in exercise selectively. . Yoga practice is extremely effective in treating various gynecological diseases and is also beneficial to improving women's health. For example, menstrual disorders can be cured through yoga practice. Appropriate yoga practice by pregnant women can improve the physical fitness of the fetus and even help in painless delivery.

●15 things to note when practicing yoga:

1. There are no special regulations on the diet of practitioners. You can fill half of your stomach with food, one quarter with water, and the other quarter with an empty stomach, that is, don't eat too much to avoid feeling heavy and sluggish. Do not eat within an hour before and after practicing yoga, and try to avoid practicing within two hours after a meal...gt;gt;