Yoga exercises and tips
Yoga Basics 1.
What is yoga?
The word yoga means “binding.”
Body and breath are closely linked to the mind.
By controlling breathing and keeping the body in a stable position, yoga creates a harmony.
Yoga practice consists of five key factors: correct breathing, correct practice, correct relaxation, proper diet, and active thinking and meditation.
The posture exercise is to relax tense muscles, strengthen internal organs, and improve the flexibility of joints and ligaments of the body.
2.Consult a doctor. Young and old people can perform yoga asanas.
Anyone can practice yoga, and if you have a problem or have any questions, consult your doctor before you start your yoga exercise.
Correct practice: The purpose of correct yoga asana is to improve flexibility and strength.
Each individual practice is slow and fluid.
Avoid high blood pressure exercise; this plasma sex produces nodular lactic acid, which can lead to fatigue.
Breathing correctly Most people use only a small part of their breathing capacity.
The right breath is to focus on your nose breathing skills, turning on energy and vitality.
Breathing exercises focus more on exhaling to purify the turbid air in the lungs and eliminate toxins from the body.
5, the right to relax the key to maintaining good health through relaxation to release tension.
Relax at the beginning and end of each yoga exercise, and relax between some positions.
This allows the released energy to flow freely.
6, the right diet for a person practicing yoga, the recommendation is simple and wholesome vegetarian, they are made of natural food components very easily digested.
Such a diet can maintain the vitality and health of the body, calm the mind, and free the restless thoughts.
Try to avoid processed or canned food.
7, positive thinking and meditation Meditation is a state of consciousness of consciousness.
When practicing meditation, you must first learn how to calm your mind and focus on your psychic energy deep inside.
Meditation can help reduce stress and replenish energy.
If you can practice meditation every day, you will find and make you think more clearly and positively, so that you can calm yourself.
8. The nature of a yoga teacher Whether you practice alone or in groups, it is best to practice with the assistance of a qualified yoga teacher.
The yoga teacher will demonstrate how to relax your body, slowly and gently enter and exit yoga asana, and most importantly, tell you how to breathe properly while maintaining a balance.
He or she will make sure your limbs are not tense during your posture exercises and help you straighten your body.
9. What you need You don’t need special equipment to practice yoga.
Although you can buy a special yoga mat to practice yoga, you can also practice laying a towel on the carpet.
To practice indoors, you need an open space without furniture.
Room temperature should be comfortable and not disturbed during practice.
10. When and where to do yoga exercises Try to practice yoga every day.
Practice at the same time, be gentle.
Don’t force yourself.
A yoga practice should be a pleasure.
Set aside a period of time that will not be disturbed. You don’t have to be in a hurry during this time.
Practicing yoga in the morning can help you release your stiff joints after an overnight sleep.
Practice at night can relieve the tension of the day.
Whenever you practice yoga, do it two hours after eating.
11, each lesson practice: how long?
For maximum severity, you should set the duration of a practice session to about 90 minutes.
When it’s easy, try to extend the course time and practice only a few positions.
Sudden haste in the practice, it is important to allow enough time for relaxation.
You can always schedule breathing exercises at a later stage.
12. Know your own body’s abilities Before you start practicing yoga postures, it is important to know your own body’s abilities.
Never force your own body into a position or try to exceed your ability limits.
Remember, yoga is not a competitive sport.
Progress may be very slow, but your body will become more flexible over time.
Relax yourself into each individual position gently, and while you are holding a position, check your body to see if you can feel the tension produced by any part of the body.
If you feel this tension, then try to relax that tension with your breath.
13. Balancing the two sides of the body Many of our daily activities assume the focus on using body replacements or parts of the body.
To achieve a healthy and harmonious balance, it is important to keep all parts of the body equally strong and pliable.
Yoga exercises the body. Each muscle group of the body works evenly to achieve balance.
14, the essence of correct breathing breath brings life.
Without oxygen, human cells do not survive for more than a few minutes.
Many people use only part of their full breathing capacity, just about the replacement of inhaled oxygen in the lungs.
This leads to stress and fatigue.
Yoga’s breathing training teaches you to breathe through your nose and exhale better. This cleanses your lungs and eliminates toxins.
These breathing techniques can enhance your physical health.
15. How does the lungs work? When you inhale, your diaphragm (located below the lungs) moves down.
Air is drawn through the nose, and the lungs protected by the chest are placed down the trachea.
If you are breathing properly, both the abdomen and chest will expand through your inhalation.
When you exhale, your diaphragm will move upwards, squeezing the air out of your lungs.
The air pushed back up through the trachea and was expelled from the nostrils.
16, abdominal breathing learn to breathe effectively.
Lie flat on your back with your hand on your belly.
Start breathing deeply and feel your belly rising; then when you exhale, feel your belly sinking.
Breathe slowly and bring the air deep into the lowermost part of your lungs to practice your diaphragm.
17. Correct posture. Use this position for breathing exercises: sit with your legs crossed and pull your head, neck and spine into a straight line.
Keep your shoulders straight and relaxed.
If you are a beginner, you can sit on a cushion or yoga tile.
This will make your hips easier to keep upright before and after lifting.
18. For full yoga breathing, place one hand on the lower part of the chest and the other on the abdomen.
Inhale and try to fill the bottom of the lungs, then the middle of the lungs, then the upper part of the lungs.
Feel your entire tibia and belly expanding.