What are the precautions for practicing yoga?

Practice yoga note;

Practice time: daily practice, you can choose to practice early in the morning, at noon or in the evening, it is best to practice on an empty stomach 2-4 hours after meals.

Practice place: ventilated, quiet, beautiful environment, if possible, choose the outdoor practice is better

Clothing: loose, lightweight, comfortable can be, as little as possible with accessories, such as necklaces, earrings, hair accessories and so on.

Breathing: Nasal breathing is generally used, and movements should be harmonized with breathing. Pranayama is a practice that yoga practitioners should not skip. Pranayama can be simply explained as a way of achieving a certain state of mind through some kind of control over the breath. In general, the practice of pranayama strengthens and cleanses the practitioner's chakras (in the eyes of a yogi, there are many energy channels in the human body, too many to be generalized). The respiratory system of the body becomes healthier and more powerful. The significance of pranayama is not only reflected in physical changes, but also in calming the practitioner's mind, enabling the practitioner to enter into a state of calm and serenity, and is a powerful adjunct to some meditative practices. Yoga breathing is characterized by the maximum movement of the diaphragm, completely exhaling and inhaling, which allows us to completely expel carbon dioxide, waste, and dirty air from the lungs, and maintains the health of the lungs. At the same time, the up and down movement of the diaphragm can also massage the abdominal organs.

Diet: You can eat half an hour after practicing and try to eat fresh, natural food. Yoga categorizes food into inert food (meat), denatured food (chili peppers), and pleasing food (fruits and vegetables, milk). Yoga practitioners are advised to eat more pleasing foods, less inert foods and abstain from denatured foods.

Age: Suitable for all ages, but the intensity of the movements should vary from person to person. Each posture has a point that makes one stretch, please pay attention to the body changes during the practice to find out this point.

Bathing: You can bathe before practicing to make your muscles more supple, and after practicing when your breathing returns to normal and sweating has stopped.

Mindfulness: Focus your mind on the movements and changes in your body, and feel the changes in your body and mind. The body should be relaxed and the mind should be calm.

Asana practice: must be based on their own comfort, should not be too hard, if the body is too painful should stop and relax. Yoga practice every step to be cautious, not too hasty, the practice process gradually increase the strength and difficulty. Each asana movement has its own specificity, on the basis of the ability to treat diseases, but some diseases have adverse effects, so be sure to understand their own physical condition, and to understand this asana movement suitable for the population before practicing, so as to avoid or reduce the harm of yoga on the body.

Practicing yoga 15 things:?

1. There are no special rules for the diet of the practitioner. One can fill half of the stomach with food, store a quarter of it with water and keep the remaining quarter vacant, i.e., do not eat too much to avoid feeling heavy and lazy. Do not eat for an hour before or after practicing yoga, and try to avoid practicing for two hours after meals;?

2. Six months after surgery and female physiological period should not practice difficult movements;?

3. High blood pressure, asthma patients and pregnant women only do simple movements;?

4. to barefoot is good, wearing loose, comfortable, so that the body can move freely;?

5. Should not be practiced on too hard a floor or too soft a bed, a mat should be laid on the ground when practicing;?

6. If you feel physically exhausted or spasmodic when holding a certain posture, you should immediately close the exercise and massage it;?

7. It is advisable to practice in a peaceful, well-ventilated room. The indoor air should be fresh and free to inhale oxygen. Can also be practiced outdoors, but the environment should be pleasant, such as a garden, do not practice in the windy, cold or unclean, smoky air. Do not practice near furniture, fireplaces or any place that hinders the practice to avoid accidents, especially when doing head and handstands, and do not practice under electric fans;?

8. Do the exercises with your eyes open and closed, and focus on the sensations that arise in your body.

9. If possible, eliminate urine and feces to reduce the burden;?

10. Do what you can, don't try to be too strong, move slowly, don't push yourself too hard, and don't try to be "standard". When you stretch to the maximum extent that you can bear, it is done correctly. Warming up is important. Don't do difficult movements at the beginning to avoid sports injuries. It's best to do some yoga warm-up moves first. You can walk for 5 minutes or climb stairs to get your whole body fully active before you start your workout. Progress step by step to avoid the body being shocked. When practicing, try to relax and allow your body to be a little sore, but don't overexert yourself or force yourself to do the work;?

11. Don't laugh or talk during practice, and focus on your breathing. Keep breathing regularly and y, as this helps the body to relax;?

12. It is best to practice every day, after doing a complete yoga posture, remember to lie down and spread the body type big rest;?

13. When doing each pose, stick to 5 full breaths, making sure your inhalation and exhalation are of equal length. Do this series with one leg first, then switch to the other, bend then relax and breathe y. If you still want to do it, you can repeat;?

14. To make balancing easier, you can find a point on the floor about 3-4 feet in front of you. Relax your eyes and as you slowly come into position, focus on the point, hold the balancing position and breathe y;?

15. Make sure you exercise 3-4 times a week. Although many of the moves seem simple, some of the poses, especially the balancing moves, are not easy for a beginner, so don't be afraid to modify your program in time for these moves.

I)? If there is no special need, breathe through your nose the whole time: nose hairs filter dirty air and harmful bacteria, and also stabilize the nerves for a healthier body.?

(ii) Don't eat for an hour before or after practicing yoga: keeping an empty stomach and being three-quarters full is optimal.?

(c) Don't do yoga half an hour before and after taking a bath: too fast blood circulation, too high blood pressure, and too soft muscles are easy to make the body hurt.?

(d) Grasp the slow process of asana and the feeling of moving the whole body is more important than completing the posture.?

(5) Concentrating on a particular part of the body is not only easier to learn, but also more effective.

(6) If you have left and right side postures, remember to do both sides the same number of times. You can't just do one side.

(7) Don't do just one asana from start to finish each time: doing just one posture for low back pain will only make it worse.

(viii) When the breathing rate is not steady, you can rest in the corpse relaxation style. Forcing into another posture not only fails to achieve the effect, but also produces a counterproductive situation.?

(ix) Keep the number of breaths you take when completing a posture to the limit of your physical ability. Beginners can keep three to five times the number of breaths, and then slowly increase the number of times. First, recognize the goal, perseverance?

Only with persistent practice can you receive the desired results.

The modern life is stressful, busy, and often interrupted by accidents, however, the time to practice is not long, but in the specialization. A daily practice, even if it is short, is much more effective than a weekly practice.

Two, don't force, don't be impatient?

Do any posture should be step-by-step, go with the flow. Especially beginners, do not want to make progress quickly, hastily and reluctantly to reach a certain posture, once counterproductive, is bound to cause harm.

Three, strengthen confidence, not discouraged?

The practice of yoga is to enhance the health, health, do not compete with others, as long as they feel good, today more than yesterday's progress is victory.

Just started practicing, the body's softness is definitely not as good as you think, should give yourself a little more time to adapt, do not be easily discouraged, at the same time, you can use chairs, walls and other external support, after a period of time to practice, and can gradually reach a balance before giving up aids.

Four, a discomfort, immediately stop practicing and rest a moment!

When lying down, the whole body as relaxed as possible, eyes closed, feet apart, shoulder-width, palms up, with slow deep breathing (using the "Conscious Breathing" first gas to the dantian, and then exhale, remember to exhale should be longer than inhale) until the feeling is back to normal, before you can continue to practice; or after the guidance of a professional teacher, and then start practicing. After that, you can start practicing again.

Fifth, the practice site should not be too hard or too soft?

Yoga is one of the most unrestricted activities, no matter in the living room, bedroom, balcony, or office at home, as long as there is a space where the whole body can lie down, so even when you are traveling, you can also practice.

But because yoga involves so many soft movements, it's hard to avoid squeezing your limbs and muscles when practicing, so avoid practicing on hard floors or soft bedsprings, or you'll be bruised or hurt if you lose your center of gravity.

So do yoga at home, it is best to do it on the carpet, if you do not have a carpet at home, you can lay a blanket or a large towel on the floor, you can practice.

Sixth, should not wear too tight clothing to practice yoga?

Strictly speaking, the practice of yoga does not have a fixed clothing requirements, as long as it is more loose and comfortable, suitable for sports clothing, such as casual wear, sportswear or rhythm clothing ......

This is the first time I've ever seen a woman in the world with a baby.

In addition, when practicing yoga, you can not have to wear shoes, and avoid wearing tightly bound accessories, such as belts, belts, watches, necklaces and earrings, etc.?

Seven, after meals and the first two days of menstruation depending on the physical condition of the person to decide to practice or not?

In general, as long as you feel good about your body and mind, there is no time limit for practicing yoga. However, after every meal and the first two days of a woman's monthly menstrual cycle, it's best to decide whether or not to practice depending on your physical condition.

Eight, hypertension, epilepsy, heart disease patients to avoid doing "inverted" yoga?

All patients with high blood pressure, epilepsy, heart disease people, remember - do not do inverted, but worship and soft movements to do more no harm.