(1) Yoga postures are designed for the health of practitioners, based on the correct sports medicine theory, while some performance projects are designed for the entertainment of the public, completely ignoring the problem that some seemingly difficult perfect movements will damage the health of practitioners.
(2) Yoga does not involve competition. Yoga is not a competition, but a self-physical and mental exercise in a peaceful and peaceful state.
(3) Yoga does not cause heavy breathing, and the movements are controllable from beginning to end with clear steps.
(4) Yoga practice should cooperate with breathing and pay attention to the parts of practice.
(5) According to the standard of keeping in good health, yoga is very important, and many sports activities are gas-consuming.
(6) Many body-building exercises only focus on skeletal muscle, while putting aside cardiac muscle, smooth muscle and nervous system, which leads to excessive blood supply, palpitation, accelerated breathing and rapid heart rate, and insufficient support for all parts of the body, while yoga completely avoids these disadvantages.
Eight, matters needing attention in practicing yoga
1, yoga practice should be on an empty stomach, 3-4 hours after meals and about half an hour after drinking liquid, unless otherwise specified in practice. Yoga is characterized by bending, stretching, twisting, pushing and squeezing. For example:
2. When doing all kinds of yoga movements, you must gently stretch your body at the edge of the limit. Don't push or pull hard. It is wrong to practice beyond your own limits. ? On the edge of the limit? Is it? Pain and happiness? Yoga is considered to be a sport with few sports injuries for thousands of years, but why are there so many people injured in practicing yoga now? It's not that yoga is bad, but that everyone doesn't follow the rules and must push and pull hard.
3. If you feel tired or shivering during the practice, rest immediately and don't insist.
4. Any exercise will cause delayed muscle soreness. If muscle tension and soreness occur after practice, massage or ice compress should be done appropriately.
5. When doing yoga, you should pay attention to the feeling generated by the action in the body, and the stay time of each pose is not less than 4 seconds. When you pay attention to the feelings of your body and muscles, you will be more able to listen to the dialogue between your body and you, feel comfortable with your posture, and feel that the movement of your body will be realized soon, so that you can effectively perceive the effect of the movement and make your body quickly guided in a positive direction by this movement.
6. Unless otherwise specified, breathe through your nose from beginning to end during practice. One is that nose hair can filter the dirty things in the air, the other is that it can make the air more suitable for its own temperature, and the other is very important. Yoga believes that people get sick because the breath in the body flows in disorder in the meridians, and breathing through the nose helps the breath run smoothly in the meridians.
7. Always remember to keep control of your body every time you practice, slowly and clearly, and don't let your body get out of control.
8. When practicing yoga, if you feel the joints of your body? Kaka? Don't worry, this shows that your body is beginning to loosen, but the pain in the same joint is always repeated for a period of time, which should be noted.
9, yoga practice should wear loose clothes, and barefoot is better.
10. If you practice high-temperature yoga, you must drink a large glass of water (more than 300 ml) 30 minutes before practice. Patients with heart disease, hypertension and dizziness are not allowed to participate in the practice of high temperature yoga. If you feel pressure on your heart and breathing during the practice of high-temperature yoga, you must pause, take a deep breath on your back, and don't leave the classroom immediately.
1 1. Take a bath 30 minutes before or after practice.
12. You can't eat for an hour after yoga practice. Eating it right away will lead to obesity.
13. During the physiological period, girls can do appropriate exercise according to their own physique, but they should avoid handstands, abdominal stretching, tumbling and other actions.
14, practicing yoga does not hinder the original exercise.
Nine, yoga diet
Yoga advocates a simple and natural diet. The food that yoga practitioners admire most is vegetarian food. The energy of vegetarianism comes directly from natural elements such as water, air and sunlight, which is relatively pure and easy to be digested and absorbed by the human body. Vegetarian food is also very helpful to purify the mind and calm the mind.
Indian yoga sages divide food into three categories:
1. Happy food: all kinds of vegetables, fresh fruits, grains, beans, milk, etc. , make people relaxed, pure and calm.
Benefits: Regular eating can prolong life, purify the soul and give people strength, health, happiness and satisfaction.
2. Modified food: food cooked with various irritating condiments. If you add too much salt, monosodium glutamate, pepper and other condiments, the food will become denatured food, which will make you grumpy and impatient, and your body and mind will bear great pressure. So we should eat more pleasant food.
3. Inert foods: including meat and irritating foods, such as wine, coffee and fried, roasted and fried foods, are easy to make people fat and become depressed and irritable.
Yoga fasting
Hatha Yoga believes that good yoga practice must be accompanied by a good diet. Yoga lamp theory requires practitioners to go on a diet, and a quarter of their stomachs should be kept empty, and it is believed that proper fasting will make people play a great role in controlling their thoughts. Therefore, through reasonable fasting, toxins hidden in the depths of the human body can be released efficiently, safely and quickly, so that all organs of the body can be fully rested and the whole body and mind can be thoroughly refreshed.
Impact on health: it can give the gastrointestinal system a short rest and remove toxins and germs from the body. One-day fasting is a simple and safe fasting method popular in the world, which is of great benefit to the adjuvant treatment of nervous system diseases and various digestive system diseases. Fasting is also a test and exercise of willpower. In the process of fasting, your concentration will improve and your mind will become stronger.
(1) Fasting time
On the 1 1 day after the full moon and the new moon, the gravity of the moon will suck water from our bodies into our brains, which will disturb the function of our brains and easily lead to anxiety, emotional excitement and strange behavior. Therefore, it is necessary to fast before the moon affects the body and mind, that is, the lunar calendar 1 1 and the 26th are suitable for fasting. It is recommended to fast for one or two days every month, and do not blindly increase the number of fasting days.
(2) Preparations for fasting
Eat meatless meals with high natural fiber content, such as vegetables, fruits and coarse grains, one or two days before fasting. Start fasting in the morning. You can drink liquid food or juice and do yoga postures, but you can eat less honey.
(C) the basic principles of fasting
1, try to drink warm water on an empty stomach to help detoxify and clean your body, and the effect is better.
When you start fasting, if you feel hungry and have no physical strength, it means that there are many toxins in your body. You can drink lemonade or water, and the effect is better on an empty stomach. When the body feels dry, it is best to drink lemonade or water.
When you are sick, you'd better ask a yoga instructor how to stop eating.
Pregnant women and growing children should not be without food.
5. Keep your body warm, keep your body clean, relax your muscles, play more light music and read some nourishing books.
6. You can sit still. During fasting, people's energy can't take care of the needs of the lower classes, but makes their brains particularly awake, which is the best time to practice.
7. You can do some postures and simple exercises (such as walking) to help detoxify, but don't be too tired and try to breathe fresh air.
(D) the normal reaction to fasting
1. When you are unclean, you will feel thirsty, tired, sour and tired.
2, when the gastrointestinal function is not good, there will be hunger.
3, the body is strong, there will be a good spirit can not sleep.
4, there are many toxins on the body, with tongue coating and bad breath.
(5) Precautions for eating again and eating again
1, scrape off the smelly tongue coating from time to time on an empty stomach.
2, drink a lot of lemonade (salt is better), which can accelerate the removal of toxins from the body.
If the stomach is upset after drinking lemonade, you can drink some sugar water or honey water to reconcile it.
4, before eating breakfast, first swallow bananas, bananas are alkaline food and high in nutrition, have the effect of removing odors and toxins, and slippery intestines. You should bite them with a small mouth and swallow them directly.
5. If possible, stay a little longer before breakfast, about half an hour.
6. The lighter the breakfast and lunch, the better (avoid filling your stomach with toxic and acidic food at once).
7. Take a bath after an empty stomach and wash away the toxins excluded by sweat glands.
8. After drinking lemonade, I sometimes go to the toilet continuously. This is not diarrhea.
(6) the physiological miracle of fasting:
1, fasting class gives the whole body a chance to rest and accumulate strength.
2. Fasting can decompose and eliminate toxic wastes attached to all organs and tissues, and make the whole body clean.
3. Fasting can rebuild all cells, tissues and blood vessels, and the aging process of the body can be alleviated.
4, fasting makes the skin look cleaner and ruddy, acne and skin infections can be removed.
5, fasting and relaxing nerves can dispel some people's desire or dependence on alcohol and tobacco.
6. An empty stomach can burn excess fat and make obese people slim down.
7. Fasting can effectively eliminate unnatural growth such as hemorrhoids, lumps and stones.
(7) The psychological magic of fasting
1, fasting class makes the mind clear, the senses sharper and the memory improved.
2. Fasting can enhance people's sensory acuity and activate people's creativity.
3. Fasting to relax the nervous system and eliminate anxiety can make people rest better and have more energy.
X. cleaning method
Eye washing (a little gaze) makes the brain concentrate, awaken internal perception, stimulate lacrimal gland, clean eyes and improve eye function. Relieve tension, depression, insomnia and other symptoms. Strengthen memory, concentration and willpower.
The nasal cavity is cleaned by nasal mucus, which can effectively remove bacteria and dirt in the nasal cavity. Prevent colds and nasal diseases, and make the brain relax and awake.
Gastrointestinal cleaning can clean the gastrointestinal tract and other internal organs, gently stimulate the spleen, liver and pancreas, mobilize the internal organs to secrete acidic substances and glandular fluid, and remove excess mucus and food on the stomach wall.
Intestinal lavage removes residues and toxins from the large intestine, reduces the burden on the large intestine, and prepares for sitting in the body for three times.
Intestinal cleaning methods (skyscrapers, wind blowing trees, waist rotation, cobra twisting, abdominal massage)
XI。 Yoga Meditation
(A) the types of meditation
1, oh, chanting and meditation
? Om? It is the code name of Brahma, and the highest purpose of yoga is to communicate with Brahma and become one with Brahma.
2. Voice meditation is also called voice-guided meditation.
3, candlelight meditation
4. Dance meditation
5. Sleep meditation
6. Mind Yoga Meditation
7. Wisdom yoga meditation
(2) Precautions for practicing meditation
1, practice regularly
Try to meditate every day and practice several times a week. Time can be controlled in ten to thirty minutes. It is best to meditate at the same time every day, so that after a period of persistence, you will find yourself accustomed to or eager to meditate.
2, the correct motivation
Don't think that meditation can give us extraordinary ability and magical power, otherwise it will lead the yogi astray. The real meditation is to let the yogi gain long-term inner peace and make clear his meditation motivation, that is, to gain health, keep inner peace, have clear consciousness, filter nerves and finally grow up.
3. Choose a suitable meditation place
Choose a quiet or familiar environment for meditation practice. If your residence is not fixed or you travel frequently, you can also try to practice in a quiet and clean place.
4. Choose a suitable location
You can choose any sitting posture of yoga to meditate. Of course, it is best to sit in lotus, butterfly or simple sitting posture. Keep your chest and back straight, relax your knees and adjust your breathing. Don't lean your body during meditation, which will make you sleepy. Try not to meditate in bed.
5. Choose an appropriate meditation method
At the beginning of practice, you may want to master all the meditation methods, but it is impossible at this time. You should practice selectively under the guidance of a meditation coach, or start with today's meditation and a little gazing meditation.
Step 5 master meditation time
It should be gradual, from a few minutes to ten minutes and then to dozens of minutes. Good meditation should be controlled in twenty minutes or thirty minutes. If the practice time makes you feel uncomfortable, you must stop in time. In addition, when you meditate, make sure that you are a little awake, so that you can wake up from meditation at an appropriate time. When starting, you can use sound (bell or music) to prompt. After practicing for a while, you can play it back and forth freely.
6. Practice mental preparation for meditation
Don't expect too much from meditation at the beginning of practice. It is quite difficult to control complex thinking in practice. Every practitioner must have a process. So, before practicing, you can listen to soft music, take a relaxing bath, or at least wash your face and hands to relax your brain.
7. Treat meditation as a lifelong course.
Meditation is a bridge and way to connect the self and the universe harmoniously, and it is impossible to reach the highest level overnight. In the process of learning yoga, every time you study, you will get something. So, if you practice for a while and find that the effect is not what you expected, don't give up or think that meditation practice is invalid. On the contrary, you should understand the philosophical system and cultural background of yoga and stick to it. Meditation is God's wisdom. Sit high, and your efforts will eventually be rewarded.
8. Connect meditation with life.
Yoga is a way of life, and the second meditation is an understanding of life and life. We should use our lives.
In this way, the purification and epiphany gained in meditation is meaningful. In the process of meditation, there are often some important feelings. You need to apply these acquired knowledge and information to your daily life, so that your meditation can make greater progress.