1 Flexible body

Your flexibility will be greatly improved, which is the most important and obvious benefit of practicing yoga for the first time. When you take your first class, you may not be able to touch your toes with your hands, let alone lean back, but if you keep at it, you will find that your ligaments are gradually softening, and eventually your ligaments will soften. Even if it seems impossible, you can do it. At the same time, you will also notice that the pain in your body slowly disappears. This is no coincidence. Improper use of the muscles and tibia often leads to a lot of pain. For example, tightness in the buttocks can also lead to tighter knee joints, and excessive tension in the leg muscles can also lead to flattening of the waist and spine. Peeing can cause back pain. In addition, the inflexibility of muscles and ligaments will cause the body to look ugly. Phoenix

2 Muscle Strength

Strong muscles not only look good, they also cause us to suffer from arthritis and back pain. It can also make you younger and stronger. If you become stronger by practicing yoga, your flexibility will also increase. However, if you simply go to the gym and perform some lifting exercises, you may only increase your strength without getting any benefits. Flexibility exercises.卍

3 Flexible Joints

Every time you practice yoga, you will fully move your joints. This can prevent you from developing arthritis and can also increase your mobility in areas of cartilage that are otherwise inactive. The cartilage at the joint is like a sponge. Only when the fluid in it is squeezed out can it have space to absorb fresh nutrients. Without the right materials, the cartilage area is often neglected, causing strain, and the bone it protects can also become strained, just like a worn-out brake pad.凣

4 Healthy Spine

The intervertebral disc - the shock-proof stop between the vertebrae, will help the body reduce the time of nerve pulsation after withstanding external blows. This is also the only way for the spine to absorb Nutritious parts. It is judged that if you have a good foundation in practicing yoga postures, and you can do back bends, forward bends and twisting movements, you will improve the softness of the intervertebral disc. First Step

5 Prevent Osteoporosis

Many information records that weight-bearing exercises can prevent osteoporosis. Many poses in yoga require you to lift your body upward. Some movements, such as Upward-Facing Dog and Downward-Facing Dog, can help strengthen your arm bones. The arms are the most susceptible areas to osteoporosis. An unpublished study by the University of California, Los Angeles, shows that long-term yoga practice can increase vertebrae bone density. The magical effect of yoga can reduce the hydrocortisone in stress hormones, and at the same time help preserve the calcium in the bones.凟

6 Regulate hydrocortisone

Practicing yoga can reduce the content of hydrocortisone in the human body. Normally, the adrenal glands in the human body secrete hydrocortisone, which can prevent acute illnesses and improve the immune system. If your hydrocortisone levels remain high after each illness, they can compromise your immune system.凕

Temporary high levels of hydrocortisone can help maintain long-term memory, but relatively long-term high levels of hydrocortisone can damage people's memory function, and even cause serious damage to the brain. affected. Among other things, high levels of hydrocortisone can lead to depression, osteoporosis, high blood pressure, and insulin resistance. Kay also has research showing that net high hydrocortisone levels can lead to "polyphagia" (overeating when you're nervous, angry, or upset). This can lead to physical risks such as abdominal swelling, obesity, diabetes, and heart disease.凖

7 Stand tall and straight

Your head is like a bowling ball - very big, very round and very heavy. When everything is normal between it and the spine, there will be less pressure on your neck and back muscles.

Stretch your head forward a few centimeters and you will tense the relevant muscles. If you keep this posture for 8-12 hours every day, you will definitely feel very tired. But fatigue and exertion may not be the only problems. Unsightly posture may lead to problems with the back, neck and other musculature and joints. As you age, wrinkles may appear on your body, neck, and lower back, which can lead to pain and age-related joint or spondylitis.

8 Enhance lymphatic function

When you contract and stretch your muscles, when you move your internal organs, and when you start or end your yoga practice, yoga helps Enhance the consumption ability of lymph (a viscous liquid in immune cells) to help the lymphatic system resist germs, eliminate cancer cells, and remove toxic waste products eliminated by normal cell metabolism.刉

9 Powerful Heartbeat

When you often control your heart rate within the range of aerobic exercise, this will help reduce the chance of heart disease and relieve depression. mood. Not all yoga is aerobic, but if you practice flow yoga or ashtanga, it can increase your heart rate to aerobic levels. But even yoga can't raise your heartbeat to a very high speed. It can still improve the blood circulation of the heart and blood vessels. Research has found that yoga practice can lower the heart rate and increase the durability of heart beating. During practice, it can also expand the heart's capacity to absorb oxygen - all of which reflect the aerobic improvement of the heart through yoga. One study found that those who only practiced PRANAYOGA were able to complete yoga exercises with less oxygen intake. Letter

10 Relax your limbs

Have you noticed that your arms are tense every time you pick up the phone or the steering wheel? Have you ever noticed that when you open the phone? The computer was staring at the screen nervously. Keeping these unnatural habits can lead to chronic tension, muscle fatigue, soreness and swelling in your wrists, arms, shoulders, neck and face, which can affect your inner mood. If you are simply adjusting yourself, maybe you can slowly relax yourself by relaxing the muscles around your tongue and eyes; and for those relatively large muscle tissues, such as the quadriceps and trapezius muscles, , hip muscles, etc., you may have to work on them slowly to learn how to really relax them. Less

11 Smooth blood flow

Yoga can keep blood flow smooth. To be more precise, yoga relaxation exercises can help you improve your metabolism, especially the blood circulation in your hands and feet. Yoga practice can bring more oxygen to your cells. The bending posture of the knife is to squeeze out the venous blood in the internal organs, while the stretching posture is to allow the oxygenated blood to flow back to the internal organs. Inverted postures, such as headstand and shoulderstand, allow the venous blood in the thighs and pelvis to flow back to the heart. All this blood will be squeezed into the lungs and get fresh blood. of oxidation. If a person has leg swelling due to heart or kidney problems, practicing yoga will be very beneficial to him. Yoga can also increase the content of hemoglobin and red blood cells in the blood, thereby bringing more oxygen into tissues and cells. It also lowers the number of platelets in the blood and the amount of proteins that help reduce blood clotting. This is believed to reduce the risk of heart disease and stroke caused by blood clots.凨

12 Happy Hour

If you feel unhappy, then sit in the lotus position, or simply do the wheel pose or the king of dance pose. However, things are not that simple. A study shows that people who regularly practice yoga will relieve their depressed mood, increase the levels of serotonin in the blood, and increase the levels of oxidase monoamine and hydrocortisone.

Doctors from the University of Wisconsin found that meditators have stronger sensitivity in the left prefrontal cortex, and some studies have found that their happiness and immunity are higher than ordinary people, while those who have practiced devotion for a long time show symptoms of yoga. More surprising left prefrontal cortex responses.墢

13 Ideal Weight

More exercise, less food – this is the motto of many dieters. Yoga is helpful in all these aspects. Practicing yoga regularly will help you burn more calories, and your mental and soul vision will be broader, and you will think at a deeper level. Eating and weight issues. Yoga will also make you pay more and more attention to what you eat.刣

14 Reduce blood sugar

Practicing yoga can reduce the sugar content and LDL cholesterol content in the blood, and increase the HDL cholesterol content. In those with diabetes, yoga practice often reduces the amount of sugar in the blood by reducing the amount of cyanide, cortisone and adrenaline in the body, stimulating weight loss, and increasing the response to diabetes. Insulin sensitivity lowers your blood sugar levels. This will lower your glycemic index and your likelihood of developing diabetes, heart disease, and kidney failure. Just

15 Relaxed Body

Yoga encourages you to relax, slow down your breathing, focus on the present moment, and adjust the balance of the sympathetic nervous system. The nervous system has the function of self-healing and calming. It reduces people's breathing and heartbeat rates, lowers blood pressure, accelerates blood flow to the gastrointestinal and reproductive organs, and puts you into a relaxed state of yoga.

16 Stay away from medicines

If your home medicine cabinet looks more like a pharmacy, it might be time to try yoga. In a study of patients with asthma, hypertension, obsessive-compulsive disorder, and diabetes, it was found that practicing yoga could help them reduce the amount of medications they took, and sometimes even eliminate them completely. What are the benefits of taking less medicine? You'll spend less money, and you'll be less susceptible to side effects and drug interactions. Knife

17 Good teachers and helpful friends

A good yoga teacher may bring miracles to your health. An excellent yoga teacher not only teaches you to practice yoga postures, but also corrects them for you. Posture, make your posture more accurate. Yong's kind and kind tone tells you the difficult truths, helps you relax, and develops your private practice plan according to your characteristics. A good and respectful relationship between you and your teacher can help improve your health over a long period of time.凴

18 Positive Heat

Yoga can help you change your life. In fact, this may be its greatest effect. TAPAS, the word "heat" in Sanskrit, means fire, which is an important element in yoga practice. TAPAS in Ling Er Yoga also plays a big role in life. It can help you overcome inertia and change your chaotic living habits. Then you'll find that it doesn't take much effort. You'll start eating healthier, exercising more, and even successfully quit smoking after failing many times. Rin

19 Relieve stress

Excessive stress may lead to constipation, ulcers, acute gastroenteritis and other diseases. So if you learn to reduce stress, you will avoid suffering from these diseases. Like any other form of exercise, yoga can relieve constipation and theoretically play a large role in reducing the chance of cancer. Because rotating the body and maintaining various yoga postures, it helps to accelerate blood circulation and improve the function of the intestines and stomach to excrete toxins. Although it has not been scientifically proven, the twisting movements of yoga are considered to be the most effective way to remove waste from the human body. With

20 The Charm of Imagination

If you use your mind to conjure up an image during yoga meditation or other practices, you can also let such changes happen in you. function in the body.

Multiple studies have found that controlled imagination can effectively reduce postoperative pain, reduce the frequency of headaches, and effectively improve the quality of life of cancer and AIDS patients. Delete

21 Repair the Wounds of Love

"Love" may not control everything, but it can obviously assist in the treatment of emotional problems. Cultivating emotional support among friends, within the family, and within the community has been repeatedly proven to be effective in treating and improving health. A regular yoga practice can help deepen friendships, increase empathy, and improve your calmness. The focus of the yoga philosophy is also to not cause harm to others and only get what you need, which is very beneficial to improving your interpersonal relationships.刁

22 Stay away from negative emotions

Yoga and meditation can build a good self-awareness, and the stronger your good self-awareness is, the more you can get rid of some destructive emotions. Emotions, such as anger, etc. Research shows that chronic anger and hostility, like smoking, diabetes, and high cholesterol, can directly lead to heart disease. By enhancing your ability to empathize and calm your mind, yoga practice can significantly reduce anger. Yoga can also help you stay calm, take a step back, and look at life from afar when facing setbacks and bad news. When you need to, you can still respond quickly to everything - yoga practice can also improve your reaction time - it's just that during the reaction time, you begin to learn to use a more thoughtful way Look at the problem in a way that reduces the harm the problem does to yourself and others. Where

23 Peace of mind

According to Patanjali's "Yoga Sutra", yoga can control the fluctuations of thinking. In other words, it reduces a variety of negative mental feelings in people, including frustration, regret, anger, fear, and desires that can cause stress. Stress is something that can easily be reflected in various health problems of humans, including migraines, insomnia, eczema, high blood pressure, heart disease, etc. But if you learn to calm your mind, you can live a longer and healthier life. Creation

24 Yoga Lifestyle

Karma yoga (service to others) is an important part of the yoga system. Maybe you haven't thought much about serving others before, but if you do, your health will indeed improve. A study at the University of Michigan found that elderly volunteers who initially set aside an hour a week to practice yoga had a survival rate that was twice as high after 7 years as those who did not practice yoga. Doing good things for others can bring meaning to your life, and when you see the various problems faced by others, you will no longer be troubled by your own problems.凇

25 The power of comfort

As long as you believe that you will slowly get better, your body will indeed slowly get better. Unfortunately, many traditional scientists believe that if it affects people's health through a soothing effect, it cannot be fully proven to be effective. But most patients just want to be healthy, so if chanting - the chant you sing before and at the end of every yoga or meditation session - can have any effect, even if it's just to soothe. , So what?

26 Sound Systems

The basic components of yoga—asanas, pranayama, and meditation—work together to improve your health and wellness, but yoga’s health tools That's not all in the box. Think about chanting, it can extend the exhalation time. It can improve parasympathetic and nervous system balance. When a group practices yoga together, chanting is a very powerful physical and emotional experience. A recent study showed that the humming sound of yoga chanting can improve metabolism. Blade

27 Positive Inner Mind

Many of us suffer from a chronic state of low self-esteem.

But if you just deal with it with a negative mindset—taking drugs, eating too much, working too hard, sleeping around—you'll pay a heavy price on your health. The evil is either physical or mental. But if you have a positive attitude and practice yoga at the same time, you will feel that it is all worth it. Everything may be just a vague feeling at first, but later you are very sure of the benefits. Just like your yoga philosophy teacher has always told you, you are also a good person of divinity at this time. projection surface. If you practice yoga regularly with the purpose of self-reflection and self-improvement—not just as an exercise similar to aerobics—you can help yourself reach a different level. You will experience gratitude, forgiveness, and become more generous. Better health is not the ultimate spiritual pursuit. As many scientific studies have repeatedly proven, it is just one of the many benefits of yoga.

28 Cleansing the body

KRIYAS, blade yoga practice, is another important element in yoga. Wither it includes rapid breathing exercises that speed up visceral episodes. JALA NETI uses salt water to gently lavage the nasal cavity to remove dust and bacteria in the nose, prevent mucus formation, and drain away the dirt in the depressions in the nose.

29 Comprehensive Health

Now that you know all the ways to practice yoga to improve your physical health, you may notice that there are many overlaps. That's because they are very closely related to each other. Changing your posture, changing the way you breathe, changing your nervous system, that's the magic of yoga: everything is connected - from your sit bones to your feet, from You go to your group of friends, and Kai goes from your group to the world. These internal connections are very important for understanding the essence of yoga. The entire body system also performs multiple functions simultaneously with many individual mechanisms.凐Such a synergistic effect should be the most important element in yoga therapy. Kai

30 Hope of Cure

In traditional medicine, most patients receive treatment passively. In yoga, you take the initiative to treat yourself. Yoga gives you the tools and allows you to help yourself change. You may be able to feel the progress of your body the first time you practice. You may also notice that the more you practice, the more you will benefit. The result is: the more you care about yourself, the more practice you find will bring you more progress and changes, and the more changes will bring you more hope, and hope itself It is therapeutic. Diao

31 Drive away pain

Yoga can help you reduce physical pain. According to many studies, yoga asanas, meditation, and cross-training of the two can Reduce the suffering of arthritis, back pain, muscle pain, carpal tunnel syndrome and other chronic conditions. When your pain is relieved and your mood improves, you will find that you will become more positive, and you will no longer need more treatment.叏

32 Good sense of space

Regular practice of yoga can increase a person's spatial awareness (the ability to feel what one's body is doing and its position in space) and increase a sense of balance . People with poor posture or poor physical coordination usually have weak proprioceptive abilities, so they are prone to knee and back problems. Better balance means less chance of falling. For the elderly, this will allow them to move more freely and independently without the need to spend their later years in the intensive care unit. For all of us, maintaining a tree-like stance can make us feel more balanced and stable.娨

33 Controlling the body

Some yogis are able to control their own bodies in special ways, such as through the nervous system.

Scientists have studied people who can sense their own special heartbeat rhythm and produce special brain waves. They can also use meditation to increase the body temperature of their hands to 15 degrees Fahrenheit. If they can really use yoga to make themselves do these magical things, maybe you can also start learning yoga. If you are preparing to have a baby, then you can learn how to let the air flow move through the pelvis, net if If you are an insomniac, then you can learn how to relieve your mood. Rin

34 Adjust blood pressure

If you are at risk of high blood pressure, practicing yoga will be very effective for you. Two first-of-its-kind articles on patients with hypertension, published in the British medical monthly The Scalpel, carefully compared the differences between doing yoga poses and simply lying on the sofa. After three months, the patient who practiced the Corpse Posture had his systolic blood pressure reduced by 26 points, while his diastolic blood pressure dropped by 15 points. Moreover, the higher the original blood pressure, the lower it was after practicing yoga. The more.凇

35 Increase immunity

Asana practice and breathing control have always been considered the two most effective yoga practices to improve immunity. Recent scientific research shows that meditation can It is the most effective way of yoga. It has a very obvious effect on the operation of the entire immune system. It can improve the response ability of the immune system when necessary (such as increasing the antibody content in the body after injecting a vaccine), and can lower the immune system when necessary. The ability to respond (for example, when dealing with diseases of the body's immune system, such as psoriasis, will reduce the immune function that is too strong).

36 A good medicine for calming down

Incentive methods are good, but too much stimulation and motivation will affect the normal operation of the nervous system. In today's busy modern life, yoga can provide you with a soothing way. Restorative poses and yoga meditation, as well as breathing techniques, all stimulate people's inner feelings, which invisibly gives the nervous system a rest time. Studies have shown that another benefit of regular yoga practice is to improve the quality of sleep, which will prevent you from appearing very nervous and tired in your daily life, thus avoiding a lot of Accidents happen. Convex

37 Breathing Space

The deep and long breathing of yoga can reduce the number of breaths, which increases the breathing frequency and allows people to achieve a calmer state of mind.凞

A 1988 study published in the journal "Scalpel" initially taught patients with lung problems caused by heart congestion how to use the "complete breathing" method in yoga. Self-medication. One month later, their average breathing rate dropped from 13.4 breaths per minute to 7.6 breaths per minute. At the same time, their breathing practice ability, coagulation and oxygen saturation in the blood were also significantly improved. In addition, yoga has been shown to improve multiple functions of the lungs, including maximum respiratory volume and respiratory rate and quality. Yoga can also improve the quality of nasal inhalation. Through the improvement of heat and humidity, it can filter dust and dirt in the air inhaled through the nose to avoid inhalation into the lungs. Nagi

38 Strengthen memory

An important concept of yoga is to focus on the present moment. Research shows that practicing yoga can enhance people's coordination, responsiveness, memory and even IQ. Yoga practitioners who practice transcendental meditation are able to demonstrate extraordinary problem-solving abilities. They are also better able to access and recall information - probably because they are more attentive and can be played over and over like a tape. From the Rainy Night Yoga Forum www.ys55.com