As the saying goes, “move in winter, be less sick and painful, be lazy in winter, and drink more medicine in a bowl.” winter is a good time to “hide essence”.
Yoga lasts 10 minutes in winter, yoga lasts 1 hour in summer, and yoga in winter is good, but these five precautions should be paid special attention to by beginners! 01.
Be sure to warm up, because it is cold in winter, and the viscosity of human musculoskeletal joints will be higher.
If you do not warm up sufficiently, your body is like a dry branch, which is very prone to yoga injury, and the effect of practice will be very poor.
02.
Don’t do difficult movements at the beginning and practice yoga in winter.
Even those with good physical quality are not recommended to do difficult movements such as handstand and back bend at the beginning, because the bones, joints and muscles are relatively rigid and fragile in winter, so it’s difficult to quickly start and activate in a short time to meet the physical requirements of high intensity and high pressure, which is very easy to cause injury.
03.
Be sure to step by step.
After choosing the Yoga type suitable for you, you must practice yoga step by step in winter.
Start with simple actions.
Yoga is not a thing of today and tomorrow, but a thing of a lifetime.
04.
Pay attention to keep warm.
It’s cold in winter.
When practicing yoga, don’t take off all your clothes and socks at once.
Instead, slowly reduce your clothes according to your physical condition.
If you sweat too much, try not to go out suddenly and blow the cold wind to avoid the cold invading your body.
05.
Breathing, meditation and rest techniques should also adhere to yoga in winter.
The body posture practice may be easier to adhere to, but breathing, meditation and rest techniques are more difficult.
Many Jia people do not know their importance or do not want to do them, but because the body is soon cold, their attention will be disturbed by the cold and they can’t stick to it.
At this time, you can put on warm clothes or cover with warm blankets after physical exercise.
A set of Yoga quick warm-up sequence suitable for winter morning exercise actions 1-4: stand in mountain style, put your hands together in front of your chest, inhale, lift your arms above your head, extend your spine, stretch your side waist, fold your hips, bend your abdomen close to your thighs, inhale, raise your head and extend your back, and maintain 5 breathing actions for each pose 5: squat preparation, spread your toes out, put your hands together in front of your chest, Push the palms and heels, push the arms against the inside of the knees, push the arms outward, abduct the knees, extend the spine, relax the shoulders, and maintain five breathing movements 6: separate the feet one leg long, abduct the toes, buckle the hands behind the head, bend the hips, bend the knees, sit down and exhale low, bend the body to the right and inhale back to the right, Exhale left lateral flexion dynamic exercise 5 groups of actions 7: separate the feet longer than one leg, inhale the outside of the feet parallel to each other, extend the spine and exhale upward, bend the back forward, grasp the ankles with both hands, touch the ground on the top of the head and maintain 5 breathing actions 8: stand up in the upper body, put the center of gravity on the right foot, bend the right knee, squat, straighten the left leg, touch the ground with the heel and maintain 5 breathing.
Change the opposite side actions 9-12: diagonal plate preparation, The wrists are under the shoulders, the shoulders and hips form a straight line, exhale, bend the elbows, clamp the elbows to the trunk in the four pillar style, the big and small arms are perpendicular to the chest, move the instep to the upper dog style, straighten the arms, hook the knees and thighs off the ground, and keep the toes back, lift the hips up to the lower dog style.
Each pose stops for 5 breathing movements 13: prepare for the lower dog style, straighten the arms, press the elbows to the ground, keep the forearms close to the ground, and straighten the legs, Move forward, keep your tailbone up to the ceiling and keep five breathing movements 14: inclined plate preparation, tighten the core, put your left hand on the center of gravity, hold the hip of your left arm with your right hand, lift your legs firmly, keep five breathing, and change to the other side 15-18: stand and bend forward, straighten your chest with your legs, move your shoulders back, and extend your back to exhale, The abdomen is close to the thigh, deepen and bend the arms forward to drive the body to extend upward, slightly retract the abdomen, extend and lengthen the side waist, exhale, drop the hand down to the chest, close ten thumbs, gently touch the sternum, and keep the forearm flat.
Each pose stays for 5 breaths.
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