Maybe you have heard that someone has a "yoga disease", it is very likelyIt's because the coach teaches improperly, or because he didn't pay attention to relevant safety matters during this exercise.
Yoga itself is safe and will never cause harm to the body, so it is extremely necessary to learn the safety rules of yoga, which can help you practice more safely and effectively Yoga.
Eight details of yoga practice
Yoga exercise pays most attention to the flexibility of the body. It is best to wear special yoga clothes when practicing asanas.Because the design of specialized yoga clothes is mainly tailored for self-cultivation, designers will pay attention to choosing highly elastic, soft and smooth fabrics to make your body and mind more stretched during practice.
If you don’t have yoga clothes, try to choose comfortable, clean, loose or stretchy clothes, especially soft, cotton clothes. Clothes must be breathable, and must not restrict your free movement of the body, let alone restrict your breathing and circulatory system due to tight clothes. You can dress thicker in cold weather. Do not wear any accessories when practicing, it is best to practice barefoot.
If you are accuratePrepare to practice yoga in a dedicated yoga studio, try to choose a yoga venue that is ventilated, breathable, and light. Of course, under normal circumstances, the yoga studio will provide you with a good training venue.
If you practice at home, you have to arrange a little at home. Yoga is a natural “green aerobic exercise”.
It is best to choose a quiet, clean, and fresh air place to practice, such as inside a house, balcony, roof, garden, etc. The chosen practice location should be dry, free of dust, insects, and odors, and the ambient temperature should be suitable. If there are no gardens and balconies, at least a bright, quiet, unobtrusive and large enough space is needed to ensure that the hands and feet do not touch the furniture or walls during the stretch.
Asana practice should be before the mealCarry out, for example, choose a few hours before early morning or evening. Usually, 5-8 am is the best yoga practice time of the day. The length of the practice time depends on the individual's physical strength. Generally, the time can be slightly shorter at the beginning of the practice, and then gradually extended later.
Different practice times are suitable for practicing different content. For example, asanas are suitable for practicing in the morning, and meditation should be practiced more at noon and evening. If you cannot guarantee that you will practice every morning, you should choose the time that is most convenient for you, and try to make yourself practice at the same time every day.
瑜In Gaya exercises, some practical tools can make the movements easier and reduce the possibility of injury, which is very necessary for beginners. Some of these tools are specialized tools, and some are common household items. If there are no specialized tools, they can be replaced with household items.
Yoga belts: Yoga belts are available on the market, and long ropes are also available. The length should be 1.5-2 meters, the thickness should be convenient to hold, and it should have a certain strength. If not, towels can be used instead.
Yoga bricks: If you don’t have yoga bricks, you can use square wooden blocks or squeeze a few books together to achieve the same effect.
Thin blanket: Keep yourself warm when you rest, or you can stack it up as a cushion.
Soft cushion: You can usually use the cushion on the chair. When sitting, lying on your back, lying on your stomach, put the cushion on Under the body, you can reduce the difficulty of movement or make yourself more comfortable.
Asana practice attention points
Read the practice steps and movements of asana carefully before yoga practice Key points and precautions. Every time you start a new posture, don’t use too much force. When practicing, you must concentrate and focus on the action in progress. Inattention may cause injury.
Don’t treat your body roughly, Don’t think that pain will have the effect of practice. If so, it may cause severe strain. Always listen to what your body is saying. If you have an injury in a certain part of your body, or suffer from a chronic disease, or are in a special period (such as menstruation, pregnancy, breastfeeding), before practicing yoga, you must consult a doctor or an experienced yoga instructor.
Diet and hydration
It’s best to practice yoga on an empty stomach. If it is difficult to do, Fangya drink a glass of juice or milk before the practice, and then start the practice half an hour later. If you eat light food before practicing, you need to practice yoga poses after 1 hour so that your body will not feel uncomfortable; if you eat very full, then at least waitIt takes 4 hours to start practicing yoga asanas.
Before practice, try to avoid drinking strong tea, coffee, alcohol products, smoking and eating spicy foods. A full meal of seven points will help your health. If the weather is very hot, or if you are practicing in a relatively hot room, you can drink a large glass of lightly salted water about an hour before the exercise and 10-30 minutes after the exercise. Supplementing proper water helps to move the body and prevent muscle acnes and injuries.
Clean and bath
Before practicing yoga, it is best to empty your bladder and intestines. If the practitioner suffers from constipation or is unable to empty the bladder before the exercise, start with the headstand and shoulderstand and their variants. These postures help the bladder movement. Do not practice high before emptying the bladder. A difficult yoga position.
Taking a shower before practicing yoga can often enable your mind and body to engage in practice in a better state. It should be noted that exercise will expand the pores, please do not bathe within half an hour after the end of yoga practice.
rest and massage
After completing yoga asanas, It is best to lie down and rest for 10-15 minutes. When resting, close your eyes and breathe deeply and evenly to recover your body energy after exercise. You can also do a full body massage after the exercise, especially joint massage, to help relax.
Alternative actions that cannot be ignoredstrong>
What is an alternative action?
As the name implies, alternative action That is, use relatively simple actions with the same or similar effects instead of standard actions that cannot be done. For example, when you cannot stretch your legs straight, you can bend your knees appropriately. After you have passed continuous practice and proficiency, you can directly do "standard movements" without substitute movements. Alternative movements are designed to allow people in different situations to enjoy the fun of yoga asanas.
Of course, not every beginner needs to use alternative actions to achieve the standard of actionIt depends on individual circumstances.
Who needs an alternative action?
If some parts of your body have been injured, are too stiff, or are in poor health, you should refer to the coach’s guidance and replace the standard position with some suitable alternative movements. For example, due to arthritis or rheumatoid People who can’t complete the yoga crisp posture can use the standing posture instead.
Older people have degeneration of muscles and joints, and their toughness is far less than when they were young Strong, but it doesn’t mean they can’t practice yoga. During the practice, the coach can use some relaxing movements to replace larger movements according to the practitioner’s physical condition, which will also make it easier for the elderly to learn.
Use assistive tools to complete alternative actions
In addition to adjusting the difficulty of body movements, replace Movements can also be completed with some auxiliary tools. For example, most beginners cannot easily and standardly complete the shoulder inverted position in the yoga position.This requires the practitioner to put the entire body's strength on the shoulders and keep the body upright in the air. It is too reluctant to require beginners to complete such actions. At this time, you can use the auxiliary tool-the wall. Complete this action close to the wall and keep your back close to the wall to ensure the body's straightness and the effect of the exercise.
Taboo behaviors to be vigilant in yoga
Although yoga is one of the safest exercises, we still have to be fair to say that some people are not suitable for yoga.
if You are accidentally injured. What you need most is the doctor’s diagnosis and treatment, and the most taboo is to do random movements. If you have just been injured but are eager to practice yoga, it is best to ask the doctor’s opinion first, and don’t take the initiative. , Act immediately, so as not to outweigh the loss. If your neck, back, waist, etc. have been severely injured, let alonePractice to avoid recurrence of the old disease.
If you suffer from high blood pressure, heart disease and other dangerous diseases, you should follow your doctor’s advice if you can practice yoga, or find a professional yoga teacher for evaluation. Don't be alone at home and practice. Even if you get the doctor’s permission, you should follow the following precautions: Don’t do any downside-down posture (the head is below the heart); don’t do any stimulating postures that make your heart beat faster; don’t hold your breath during practice.
If you suffer from high myopia, glaucoma, retinal detachment, ear pus, and cervical spondylopathy, you must avoid doing inverted movements. People suffering from cervical spondylopathy should be under the guidance of an experienced yoga instructor when learning to stand upside down Practice. If you are recovering from a serious illness or have just had surgery, practice is strictly prohibited!
If you are in your menstrual period, please try to avoid any asana practice. But if you have menstrual flow Exceeding the normal range, practice girdled foot pose, hero pose, straight-hanging cloud sail, single and double-leg back stretch pose, look back pose, animal relaxation technique, full batBat style etc. will be beneficial. During menstruation, be sure not to try headstand asanas.
If you are a pregnant mother, in the first three months of pregnancy, all yoga asanas can be practiced, but the standing forward bend poses can be slightly smaller Some, because the spine needs to be stronger and more elastic at this time, and the abdomen should not feel any pressure. Do not hold your breath while practicing breathing control during pregnancy. Regular deep breathing is very beneficial for delivery. After six months of pregnancy, try not to practice any more. If necessary, please do it under the guidance of a professional pregnant yoga instructor or doctor. In the first month after delivery, do not practice any yoga asanas.
If you are in old age, you should consult your doctor before practicing, and then decide whether to practice theseYoga asanas. When practicing, you need to ask experienced yoga instructors how to practice, which positions to practice, and to what extent they practiced. Avoid stubborn comparisons and random practice.
Even if you don’t have any of the above problems, keep the following two points in mind when practicing to ensure safety:
1. Do what you can and listen to your body’s feelings. Do it if you feel comfortable, and don't do it if you feel uncomfortable. Don't compare with others, don't force yourself to complete certain movements that you find difficult.
2. Pay attention to warm-up and balance rules. Before trying to do challenging positions, be sure to use some easy postures to warm up. Try to make every part of the body stretch in a balanced way. For example, if you make a forward bend posture, you should use a back bend to balance your body; after doing the left movement, you should do the right movement accordingly.