Many people just learn yoga with a passion and don’t know the basic knowledge of yoga, so they are easy to get hurt in yoga.
They often lose interest because of slow progress, and then give up.
Finally, they don’t know, but complain that yoga is useless.
In fact, this is wrong.
Today, I want to share with you 13 basic common sense of yoga practice, and write it down in a small notebook to avoid injury in practice.~01 It is better to have an empty stomach before practice (1) Keep an empty stomach for at least 1-2 hours, and the stomach should not be overloaded.
(2) The posture of yoga is centered on the spine of the human body, stretching and squeezing forward and backward, left and right.
(3) Excessive stomach burden will cause nausea, headache, chest tightness and even vomiting during the exercise.
(4) If you are very hungry, you can also eat a banana and some liquid food, such as drinking a glass of milk, which can supplement your body energy and help the yoga practice continue.
02 Don’t eat a lot of food one hour after the exercise (1) After the exercise, our intestines and stomach will be in a state of relaxation, and self-interested diet will cause an excessive burden on our intestines and stomach.
(2) In addition, after the exercise, the blood of the body is distributed in the bones and muscles of the body.
Eating food immediately will make a large amount of blood flow to the stomach quickly, thus greatly reducing the blood flow of the heart and increasing the burden on the heart.
(3) You can drink a small amount of water or eat a piece of candy to replenish your energy.
03 Yoga should not be practiced within 30 minutes after the sauna (1) Bathing accelerates blood circulation, and yoga practice also promotes full blood circulation, which will inevitably accelerate heart rate and increase heart burden.
(2) Yoga practitioners in India usually take a cold bath before practice to clean the body.
If the speed of blood circulation is slow, it will not increase the burden on the heart.
04 Do not bathe for half an hour after practice (1) sebum and sweat will form a sebum film, which can play a very good role in nourishing the skin (this is also one of the reasons why yoga has the effect of beauty and skin care).
Immediate bathing will destroy this beneficial substance.
Therefore, it is recommended not to take a bath immediately.
(2) However, for high-temperature yoga, strength yoga or body yoga training, the situation is different.
These kinds of yoga will make the practitioner sweat a lot.
The toxins excreted by sweat need to be washed out, and the sweat stains all over the body make people feel uncomfortable.
(3) Even so, it should be kept in mind that bathing should be carried out after the breathing and heartbeat return to normal after practice.
05 Avoid wearing accessories (1) These accessories not only affect the movement, but also easily hurt the body during practice.
(2) These foreign objects also violate the purpose and goal of yoga practice.
At the very least, maintain a reverence for yoga during the practice process, let the body and mind temporarily away from the confusion and control of foreign objects, and really put into the embrace of yoga.
06 It is better to use a professional yoga mat or spread a blanket or large towel on the floor, and it is better to kneel on your knees without pain.
It is unsafe to use the mat used for aerobics in the gym to practice yoga.
Too thick will lead to the lack of proper support when completing certain actions, and will seriously damage the bones.
On the contrary, if the cushion is too hard, it will not play its due protection.
In the light case, it will cause inflammation in the stressed part, and in the serious case, it will damage the normal function of joints and bones.
07 Practice slowly.
When breathing correctly, you usually use your nostrils, unless you have a special position.
The breathing mode is generally natural breathing, and some movements will use abdominal breathing to relieve the pressure on the chest.
Most of the primary posture exercises are stretching without holding your breath, deep and long, breathing slowly, and breathing should be carried out in coordination with the movement, especially when maintaining the movement.
08 The practice of postures should be based on their own maximum.
Teachers have been practicing for many years, and many postures can meet the standard.
In addition, if there are many people in the gym or yoga studio, because there are many people in the class, each member’s practice time is different, and everyone’s level is different.
So it is not necessary to compare with others, pay attention to self-consciousness and breathing, and achieve the limits of the body.
Following the teacher’s guidance, you can first make a simple version of the posture, gradually correct, improve, and achieve standards.
09 You should practice yoga 3-4 times a week at the beginning, and the frequency should be determined according to your physical condition and the guidance of your yoga teacher.
You can practice yoga 2-3 times a week, because your body’s stress resistance and muscle endurance are relatively weak.
If you practice frequently, it will cause a sense of urgency to your muscles and ligaments, causing pain and discomfort.
The most important thing is to stick to it.
If there is any discomfort in the practice, you should immediately stop yoga and stress precepts, but do not force yourself.
This is in line with Lao Tzu’s thought of “inaction” of Chinese Taoism.
Yoga practice is for the harmony and unity of body and mind.
If there is discomfort in the body during the practice, it means that you overstretched and forced your body when practicing asana, which exceeds the endurance limit of the body.
It is not only beneficial to the body, but also harmful to the body.
In the long run, the body will lose its balance, and the mind will become “obsessive-compulsive disorder” and “irritable disorder”.
It will go crazy and become extreme.
11 The practice should be barefoot (1) When practicing yoga, barefoot is to make the foot have better contact with the ground, massage and squeeze the plantar acupoints, which is conducive to the breathing and relaxation of the foot skin; (2) Expose the nerve endings on the palm and foot, which can better stimulate the nerve and keep the activity; (3) It can prevent slipping and fall for many postures.
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