It took me a week to sort out the most complete yoga essential information! Just one reason! I don't want you to hurt your body! It will be clear when you read it. Wrong yoga has bad consequences!
Before practicing yoga, I defined yoga like this-lotus meditation? Do a few actions that seem easy. so easy!
However, after practicing yoga, my inner activity is like this-
Why is my breath so fast! Why is my posture different from others? And why do you feel like you are doing acrobatics ...? !
What I really want to conceal is that a person who can't split in kindergarten since childhood was particularly "loved" by the yoga teacher! Every time I do something that is almost dead for me, I will find a lovely yoga teacher walking slowly towards me with a peaceful and helpless smile ...
So, now, let me, a person who has been taken care of by a yoga teacher who has been taking several large classes frequently, come and talk about the hard work of digging up my knowledge of yoga ... Seeing the end, you will know how hard I am.
First, what is yoga?
The word "yoga" (English: Yoga, Hindi) comes from the Indian Sanskrit "yug" or "yuj", which means "unity", "union" or "harmony". Ancient Indian yoga practitioners When practicing mind and body in nature, I unintentionally found that various animals and plants have natural methods of healing, relaxing, sleeping, or staying awake, and they can heal naturally without any treatment when they are sick. Therefore, ancient Indian yoga practitioners according to the posture of animals Observe, imitate and experience for yourself to create a series of beneficial physical and mental exercise systems, and what modern people call yoga is mainly a series of methods of self-cultivation and self-cultivation. Orthodox Indian "classical yoga" includes wisdom yoga, professional yoga, The five major systems of Hatha Yoga, King Yoga and Kundalini Yoga.
Second, the difference between yoga and fitness?
1. Practice equipment and on the field
You must find the corresponding equipment in each link of fitness. For different needs, choose different fitness equipment. The requirements for the venue are relatively high. It may be difficult for some office workers who are not ample in time. You can practice on the mat. There is no limitation of venue and equipment.
2. On the effect
First of all, yoga is a balanced exercise, you can practice flexibility and strength, and also improve the function of the heart and lung system. Fitness is targeted exercise, and different body parts have different fitness equipment. Reach targeted training.
Secondly, in weight-loss shaping, fitness mainly aims to reduce body fat and consume energy and calories. The main function is to reduce body weight, but it is difficult for general sports and fitness to achieve the purpose of shaping and muscle lines. Get remodeled. Yoga practice can effectively shape and make the body lines more compact and beautiful, so yoga is more suitable for those who do not need to lose a lot of weight and only need a simple body shape.
Third, what can yoga bring me?
Accelerate metabolism, remove waste from the body, and regulate endocrine.
Promote body repair and effective shaping
Enhance physical strength and elasticity
Increase disease resistance, prevent and treat various physical and mental diseases, shoulder and neck pain, headache, joint pain, insomnia, dysmenorrhea, etc.
Regulate the body and mind system, reduce stress and nourish the mind, calm the mind and cultivate the mind.
And the most important thing-live longer.
Investigations have found that yoga affects all parts of longevity, the brain, glands, spine, and internal organs. The success this time gave me a reason to practice ~
Fourth, should beginners practice in a yoga studio or at home?
It is recommended that beginners go to the yoga studio for professional guidance exercises.
When beginners practice yoga, they are unfamiliar with the various poses of yoga. The movements in books or videos cannot be done. Even if they are barely consistent, it is difficult to regulate their own breathing in the early days. Wrong breathing will cause physical strain or sprain, and if you do n’t know your goals, your body, or your limits, you will practice blindly, which will inevitably increase the chance of injury. , Causing some harm to the body. Seriously, there may be "yoga disease".
Moreover, for boys and children who have relatively small demands on themselves, no one supervises to practice yoga at home. When they feel tired after practicing, they will start to relax themselves. There is only one result-the yoga practice you just did with tears and sweat was completely in vain.
Five, what is the correct way to open yoga?
Generally speaking, people use the morning, noon, dusk or bedtime to practice yoga postures. In fact, as long as the fasting state is guaranteed, you can practice at any time of the day. However, it is not advisable to practice after a meal (within 3 hours). From the perspective of true yoga practitioners, the best time to practice yoga is 4 to 6 in the morning, because the surroundings are all quiet, the atmosphere is the purest, the gastrointestinal activity has basically stopped, and the brain has not been active, it is easy to enter deep yoga practice status.
It is best to practice yoga in a clean and comfortable room with enough room to stretch your body and avoid being near any furniture. The air in the room is fresh and circulated, and oxygen can be inhaled freely. You can put green plants or aromatherapy, or play soft music to help relax the nerves.
Of course, it is better to use a professional yoga mat for practicing yoga. When the ground is too hard or uneven, the yoga mat can play a buffering role and keep the body balanced. Do not practice on a hard floor or a bed that is too soft, and be careful not to let your feet slip. Beginners can use some props to help practice certain poses, such as yoga bricks, yoga balls, walls, etc.
4. Warm up
The combination of some simple rhythmic breathing and movement before yoga practice will allow the heart to supply a large amount of fresh blood to various parts of the body during this process, so that the temperature of each part of the body will slowly rise, and the depth of lung breathing It will deepen and the oxygen content in the blood will increase, thus preparing for the subsequent exercises. If you do some high-intensity movements from the beginning, it will actually hurt your joints and damage your body.
Yoga breathing is the beginning of practicing yoga. It can regulate people's breath, smooth the meridians, and eliminate waste gas. Beginners may not keep up with this rhythm, so take your time and gradually control the rhythm of breathing in various movements.
Sixth, what is wrong with the yoga process?
1. Diet: Yoga posture should not be practiced within 3 hours after a meal. (However, you can eat a small amount of liquid food or beverages such as milk, yogurt, honey, juice, etc. about 1 hour before the exercise. Drink a little water to help excrete toxins from the body during exercise)
2. Bathing: Yoga practice is not allowed 20 minutes before bathing and 20 minutes after bathing
The former will make the body feel extremely sharp, and the stimulation of heat and cold will hurt the body and consume the energy stored in the body. The latter will accelerate blood circulation and soften the muscles, which not only easily hurts the body, but also causes Increased blood pressure increases the burden on the human heart.
3. Emotions: Yoga is a sport that the body and soul must cooperate with. If you are angry, anxious and nervous, the muscles of the human body will be tight. At this time, practicing yoga will inevitably hurt you.
4. High myopia: Intraocular pressure is too high, high myopia, the action of forward bending or handstand will increase the intraocular pressure.
Seventh, what are the mistakes of novices practicing yoga?
Myth 1: Only people with soft bodies are suitable for practicing yoga
Because practicing yoga, the body becomes soft, and those who are not soft are suitable for practicing yoga.
This is a misunderstanding of yoga by most people. In addition, yoga only needs to be moderate, and does not pursue the magnitude of the movement. As long as the practitioner does his best, he can receive the desired effect.
Myth 2: Yoga is a feminine sport
Although we often see many girls practicing in yoga studios, it is not a patent for women. Because the original creators of yoga are all men, and today's well-known yoga masters are almost all men. In some countries in Europe and America, the popularity of men practicing yoga is even higher than that of women.
Myth # 3: Yoga is like flexible exercise or gymnastics
The purpose of yoga is completely different from that of jiu-jitsu, gymnastics, and dance. Gymnastics, jiu-jitsu, and dance take performance as the main purpose. The practice of yoga is a comprehensive practice from the aspects of body, mind, and spirit. The combination of breathing, meditation, relaxation and other techniques, the purpose is complete health and self-cultivation.
Myth # 4: The higher the difficulty of the action, the better
Everyone has a different body foundation. If there is no exercise process, it is difficult to do it all at once. And it will cause harm to the body. Generally speaking, difficult postures have high requirements on all aspects of the body, and often require a long time to stretch or support. For some people who have insufficient muscle strength and flexibility, it is easy to cause tendon injuries and will The joint becomes unstable.
Myth # 5: Yoga during physiology cannot be practiced
In general, yoga can be practiced every day, and it is also possible for girls' physiology. Proper yoga can help relieve irregular menstruation. But the movements to be avoided are the handstand and the practice of waist and abdomen strength, so as not to cause menstrual blood flow. (Girls pay attention to the last point!)
Eighth, beginner yoga equipment that is absolutely indispensable?
1. Yoga mat: As we mentioned above, yoga has no limitation of venue and equipment. Almost one yoga mat can be practiced, how to choose the yoga mat that suits you, please refer to:
2. Yoga suit: For how to choose a suitable yoga suit, please refer to
3. Yoga towel
It is easy to sweat during the practice of yoga. The yoga towels on the yoga mat can play a good anti-skid role, and the yoga mats in public places are also cleaner on the yoga mats.
4. Auxiliary equipment
Yoga balls, yoga bricks, stretch belts ... For beginners, the body muscles need some auxiliary tools to perceive and feel each movement without opening, but the premise is to ask your own yoga Coaches, everyone depends on their physical condition.
You must not blindly buy a lot, and finally the yoga teacher said: This is not necessary for you.