Recommended books Yoga for Beginners by Ms. Jing Li with two VCDs

Qigong and Meditation by Ms. Huilan

Personally, I feel that these two books are very worthwhile for beginners to have textbook-level yoga materials. In the books, not only the knowledge of yoga, but also provide practitioners with very comprehensive training methods, and in many of the contents are indicated taboos, for the higher level of yoga, such as meditation and so on are also introduced. Although it is more suitable for beginners, in fact, the second half of the book is still relatively deep, in addition to asana outside the practice of some of the theory, but also need to slowly penetrate.

For more information, please see: www.yogawang.com/gonggao.html

Yoga self-study

Don't follow the yoga craze

Yoga, which originated in ancient India and has a history of several thousand years, has become a very popular fitness method today. But improper exercise can easily lead to injuries.

Practicing yoga should be done according to your ability

Chen Shiyi, director of the sports medicine department at Shanghai Huashan Hospital, said, "There are a lot of patients with sports injuries nowadays, and I've treated a number of patients who have suffered injuries from practicing yoga. They tend to do the action too much to force themselves

their own, so as to injure the back, waist, neck and so on. Ligament strains, cartilage tears, joint inflammation, neuralgia, etc. are common 'yoga diseases'." Therefore, when practicing yoga should give full consideration to their flexibility, balance and strength qualities, and must follow the principle of exercise within the limits of strength, if the intensity is too high or the difficulty is too high, it may lead to sports injuries.

Practicing yoga can't be rushed

Shanghai Hatha Yoga Club coach Wei Limin said, to participate in the yoga class to 20 to 50 years old women, most of them want to practice yoga to achieve weight loss and slimming purposes. However, it is important to know that practicing yoga should not be rushed. Yoga has always been against the hasty and impatient mentality. Some people only see the side of yoga, but ignored the essence of yoga - peace of mind, which is also one of the reasons that led to the epidemic of "yoga disease". Usually, beginners usually practice three times a week is more suitable, adhere to the exercise for three months to feel the effect. This year has been 76 years old Shen Weide old man, since 1992 began practicing yoga, more than a decade of practice, not only the disease that used to plague him no longer, but also by the test, his physiological age than the actual age of young.

Hot yoga is not for everyone

Weil Li-Min said there is a kind of hot yoga that is becoming popular nowadays. Hot yoga is practiced in a house with a high temperature of about 40 degrees Celsius, which requires a high level of physical fitness, and people with poor physique should not try it easily. In addition, high blood pressure, low blood pressure, diabetes and other chronic diseases can not be hot yoga exercise.

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Yoga must learn to warm up

No matter what kind of exercise program you are engaged in, warming up is a must, it allows you to be ready for the ensuing activities, otherwise, flashing your waist and twisting your foot will not be fun.

After learning how to breathe in the beginning of yoga, we're going to learn "sun salutation," which is a warm-up exercise before you start yoga, and is also the basic softness technique of yoga. This is the most reasonable and effective method of whole-body conditioning, suitable for warming up before all kinds of exercise,*** There are twelve movements, successively involving the head→chest→waist→face→legs→buttocks, while the whole body is thoroughly massaged, softening the tendons and bones of the whole body. Therefore, if you are so busy that you can't find the time to practice other yoga techniques, please set aside at least 15 minutes each day to do 3 to 5 times of "worship", you can relax the body and mind of the whole day, and you will be surprised at the changes this set of warm-up exercises will bring to you.

Worship Japanese action instructions

1 erect, eyes closed, relax as much as possible, the two elbows into a 90-degree bend, palms together in front of the chest, breathing 2 times (abdominal breathing), breathing without distractions, awareness of the power of the gas with the chest and abdomen in the middle of the travel.

2Inhale through your nose, raise your arms naturally upward, bend your waist, shoulders, and back as far as possible, and feel your chest and abdomen gradually expanding, and the gas gradually pouring in.

3Exhale through the nose, slowly restore the upper body, followed by bending the upper body forward. If you can't feel the ground, use yoga bricks to assist.

4Inhale, left leg straight back, left knee slowly below the ground, the right knee into a bow, arms naturally down, head, neck, chest as much as possible to expand the chest backward, hips down, awareness of the focus on the chest, the abdomen, and then slowly exhale through the nose.

5Inhale, feet, palms on the ground, legs together, hips upward, thoracic vertebrae to push inward, the whole body into a triangle, and then slowly exhale, toning 2 times.

6Inhale, arms upright, support the upper body, so that it raises off the ground, head, neck, chest as far back as possible, the waist pushed forward, and then exhale. After doing the above decomposition, then press 5→4→3→2 whole group repeat 3 times.

Effects:

The blood circulation of the whole body is smooth, and at the same time, through the breathing method, the oxygen filled with blood can play a good effect of eliminating the symptoms of anemia, and at the same time, it also enhances the function of internal organs and increases the hematopoietic force, as well as corrects the crookedness of the spine and adjusts the autonomic nerves, which helps the body and the body shape to be straight and slender, and the spirit of relaxation.

Reference to picture information: www.52yoga.net/info/1016-1.htm

Which people should not do yoga

The other day, Hong Kong media rumors, a 49-year-old woman in the gym yoga suddenly collapsed to the ground, resuscitated to the hospital stopped breathing. The woman was also said to have no previous illnesses. The sudden death of a woman who practiced yoga carelessly has caused some panic. The Hong Kong media also specially invited experts to explain, the title is yoga is not suitable for everyone.

Which people are better off not doing yoga?

High blood pressure and heart disease; people who do not rest well at night and feel dizzy during the day; and women during menstruation should not do yoga. Because the yoga movement position changes, especially head down people upside down and do bow movements, will make the blood flow backward, easy to cause insufficient blood supply to the heart and brain, ischemia and lead to shock.

Yoga, which originated in India, is very popular all over the world, but yoga is different from other sports. In terms of dress, yoga practitioners should wear loose cotton clothes as much as possible, no pants with waistbands, no backless dresses (you will catch a cold while meditating and meditating), bare feet, and it is best for women not to wear a bra and to remove all jewelry, such as bracelets, earrings, necklaces, watches and so on.

Diet, no fried food, as little or no meat, no coffee. Do not eat 2 hours before practicing.

In terms of the environment, the most important thing to do yoga is to learn to breathe, those built in the basement, and there is no good ventilation equipment in the gym to be resolutely discarded. Should choose the air more circulation of the practice room, or at home can also, open the window to let the wind accompany you to complete the exercise.

Important tips before practicing yoga

◆Watch out for yoga practitioners

Yoga is a whole-body glandular exercise, there is no age limit, anyone can learn. Apart from the office, there are a few points to note when practicing at the gym or at home:

1. There are no special rules for the diet of the practitioner. One can fill half of the stomach with food, store one-fourth with water and keep the remaining one-fourth vacant, i.e., do not eat too much to avoid feeling heavy and lazy. Do not eat for an hour before or after practicing yoga, and try to avoid practicing for two hours after a meal.

2. Warming up is important. Don't do difficult movements at the beginning, so as not to cause sports injuries. It is best to do some yoga warm-up movements first, step by step, to avoid the body being shocked.

3, practice mood as relaxed as possible, can allow the body a little bit of pain, but do not over-exertion or forced to do action.

4. Don't laugh or talk during practice, and focus on your breathing. Keep breathing regularly and deeply, which helps the body relax.

5, it is best to practice every day, after doing a complete yoga action, remember to lie down and spread the body type big rest.

6, should be practiced in a peaceful, well-ventilated room. The indoor air should be fresh and free to inhale oxygen. Can also be practiced outdoors, but the environment should be pleasant, such as a garden, do not practice in the windy, cold or unclean, smoky air. Do not practice near furniture, fireplaces or any place that hinders practice to avoid accidents, especially when doing head and handstands, and do not practice under an electric fan.

◆Choose the yoga that suits you

Yoga has evolved over thousands of years, giving rise to many different schools. At present, there are Hatha Yoga, Punchbowl Yoga and Ananda Yoga, etc. The asanas practiced by different schools and the theories they are based on are somewhat different.

At present, there is a wide range of yoga classrooms in China, some of which are managed by individuals without professional licenses, and how to select the instructor is a headache.

Might as well make a choice for your needs. Do you want to lose weight, cure diseases, exercise limb flexibility or reduce stress, and meet a few friends through yoga? Or do you just want to seek inner peace of mind?

Different yoga teachings emphasize different points. We recommend that you think about what you want to do with your yoga practice, and then try a class in person to experience the teacher's teaching methods and the class environment. After practicing a few times, your body will know which yoga classroom is right for you.

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