What must yoga beginners look out for?

The novice period may not be in place, but it doesn't matter, do **yes**, you can't rush it, otherwise it will be more than worth the loss, some people's physical strength is enough, but the flexibility is not enough, some people's physical flexibility is not enough, yoga is the pursuit of a balance, so that you have strength and at the same time soften your posture, so don't worry about whether you will practice "King Kong Barbie". ‍

I recommend choosing a yoga studio that is close to where I live, because since I am determined to study, I must stick to the end, and I can't fish for three days and dry nets for two days, so that even if I practice for several years, my body will not change much. Why do you recommend a yoga studio over a gym? Because there are a lot of appliances in the gym, yoga classes actually need a good atmosphere and a quiet environment, and the yoga studio is more targeted, relatively speaking, the teacher's level of appointment is more professional. ‍‍

Try not to eat again for an hour before the yoga class, because some stretching and twisting movements in yoga will cause discomfort to the stomach and intestines, and it may not be good for the stomach after a long time. If you want to take a bath, please also wash before yoga, because your body will sweat slightly after yoga, and you may catch a cold when you take a bath immediately, or you can bathe and eat an hour after yoga. ‍‍

Yoga doesn't require any equipment, generally yoga studios will provide yoga mats, just prepare two sets of comfortable clothes. In the beginning, it can be loose and comfortable sportswear or even loungewear. If you lock the venue teacher, feel comfortable and like, and want to insist on practicing, then consider buying professional yoga clothes with better quality.

It is recommended for the long term. ‍‍

Yoga is not broadcast gymnastics. If we don't have a systematic learning to look at ** and TV, we can imitate the posture of the coach, but do you know how to mobilize the muscles of your legs in a simple sitting position? Should the pelvis be placed in **?

What is the difference between the same sitting position? Is there a huge difference between double disc and single disc in terms of effect and damage? Yes, beginners are not recommended to practice blindly on their own, yoga is not jiu-jitsu, if you just want to show off splits and slotted horses.

Just practice leg presses. ‍‍

It is not advisable to practice yoga in poor physical condition, initial recovery from serious illness, and early stage of fracture. Yoga needs to be in good physical condition to achieve the effect of exercising physical functions and muscle groups, if the physical condition is not good, muscles, joints, ligaments can not exert strength, when practicing yoga, it is easy to get injured. ‍‍

People with osteoporosis should be careful when practicing. Some yoga movements must support the weight of the body with limbs such as hands or feet. If you have osteoporosis, it is probably because the strength of the core muscles is not practiced well, so that the elbow is accidentally broken when it is supported. ‍‍

For people who often practice yoga and dance, it is easy to stretch for 10 minutes, but if the stretching time of each leg is extended to 30 or 40 minutes, there will also be numbness, soreness, pain, hiccups, farting, laxative, sweating and other phenomena, which are all good phenomena of "qi rush lesions", indicating that it is effective, and you should continue to stretch and cooperate with patting. It should be emphasized that the stretching time is not an easy stretching time, but the time calculated after the stretching strength is enough to make people feel pain, numbness, soreness, and swelling. Don't pause your breathing when stretching, breathe slowly and deeply.

Pausing your breath and holding your breath to concentrate will increase your negative oxygen debt, make your movements uncoordinated, and increase the chance of stretching injuries. ‍‍

When you have a lot of mood swings, never go to yoga. Yoga belongs to the body, mind and soul to cooperate with the exercise, if angry, anxious, nervous, muscle groups tight, it is best not to practice yoga, so as not to get injured, only practice yoga in the case of soft muscles, in order to be more healthy and safe. ‍‍

There is no absolute standard for stretching time and strength, because people have different physiques, ages, and conditions. Time and intensity are relative. It is not possible for patients and older people to pull up to the standard position, which is to raise their legs upright and lower their heels to touch the ground.

The important thing is to stretch until there is pain, numbness, and swelling, and the effect is better if the stretching time is more than 20 minutes, and it is better to pull for 20 minutes at a time than to pull 10 minutes each twice. It is necessary to warm up before stretching. For example, if you use a small run to increase your body temperature and keep your muscles and tendons in a state of readiness, you will be more effective and reduce the chance of injury if you don't stretch properly. ‍‍

Yoga is a very popular sport, of course, we all practice yoga often in life, which is very good for promoting the health of our body, but we must know that in the early stage of practicing yoga, there are many precautions for practicing yoga, let's take a look at what yoga beginners should pay attention to.

1. Practice on an empty stomach

Many of our friends do not know very much about the time schedule of practicing yoga in daily life, in fact, generally practicing yoga is the best on an empty stomach, so especially for us yoga beginners, it is best to practice yoga on an empty stomach. The best time to practice yoga is on an empty stomach, before preparing to practice yoga, there should be a fasting period of 2 to 3 hours, practicing yoga on an empty stomach can avoid the blood and nutrients in the brain and limbs from being affected by the action of the digestive system. At the same time, it ensures the health care effect of yoga training on the body, and avoids the discomfort caused by twisting and other movements in the internal organs and other parts.

2. Do what you can

In addition, we yoga beginners also need to pay more attention to the fact that when practicing yoga in life, we must do what we can, and at the beginning, it is best to learn those relatively simple yoga movements first. Yoga requires strong physical flexibility, but beginners' physical flexibility is generally poor, and endurance and learning ability are also different, so yoga training should be carried out according to their own characteristics, as long as they do what they can under the guidance and help of the coach. Don't rush when practicing yoga, don't overestimate your abilities, don't blindly imitate the coach's movements, don't try difficult movements easily, and avoid frustration and sports injuries.

There are a lot of things that beginners need to pay attention to in life, it is best to practice yoga on an empty stomach in life, in addition, when we all practice yoga, we must also pay more attention to what we can, and do not practice that kind of overly complex movements, otherwise it will seriously endanger the health of our body.

For beginners to pay attention to when practicing yoga, there is a choice of venue, and it is recommended to choose a quiet place with fresher air. There is also a choice of clothing, for professional yoga practice, you can buy special yoga clothes to wear, which will get twice the result with half the effort, and you can't directly wear some clothes that are too tight and non-stretchy to practice yoga. In addition, it should be noted that beginners are not allowed to practice yoga when they are hungry and hungry, that is, they are not allowed to practice yoga on an empty stomach before practicing, and they are not allowed to practice yoga within an hour after eating.

In addition, beginners' bodies are generally hard, so you can't directly practice some difficult movements at the beginning, you should pay attention to what you can, and you should start from the basics.

It is best to keep an empty stomach before practicing yoga. It is best to be fasting before practicing yoga, and keep fasting for at least 1-2 hours, because yoga is centered on the spine of the human body, stretching back and forth, and excessive stomach burden may cause nausea and vomiting.

Don't eat large amounts of food after practice. After practicing yoga, our stomach and intestines will also be in a relaxed state, and if we eat and drink immediately, it will cause the stomach to be overloaded, and a large amount of blood will rush into the stomach, causing a burden on the heart.

It is not suitable to do yoga after bathing and sauna. Taking a hot bath will speed up the flow of blood, which is the opposite of the effect of yoga. The results are better if you shower with cold water before practicing yoga.

Wear loose-fitting clothing for yoga. It is best not to wear tight clothes when practicing yoga, which will cause comfort to the body and make it inconvenient to do some large-scale movements.

It is recommended to remove the jewelry on the body. In the process of practicing yoga, it is best not to wear belts, watches, necklaces, earrings and other accessories, which not only affect the movement, but also easily cause physical damage during the practice.

The venue selection should not be too hard or too soft. It's best to prepare a special yoga mat to practice yoga, so that it is more appropriate. No matter whether the ground is too hard or too soft, the body will not get proper and effective exercise, and it can even cause damage.

Pay attention to the step-by-step. When practicing yoga for the first time, you don't have to force your movements to be consistent with the fisherman's teacher, you should take it step by step and reach your limit.

What are the do's and don'ts for beginners in yoga? Here are some tips for beginners:

1. Choose a school with a good reputation from a large training institution to study, so that the teaching quality is guaranteed, the teachers are guaranteed, and you can learn better.

2. Choose small class teaching, not too many people, generally about 20 people, relatively speaking, the best, one is the learning atmosphere is better, the other is not much, and the teacher can take care of every student.

3. Go to big cities like Beijing, Shanghai and Guangzhou. Because, the concept of big cities is more advanced in all aspects. It is understood that many yoga teachers in second- and third-tier cities have returned from studying in Beijing, Shanghai and Guangzhou.

Don't pay too much attention to the asanas, focus on learning the breathing style of yoga, the asana is to assist breathing, in the initial stage, be sure to exercise your breathing style, try to make the breath elongate and stable.

Respect your body, let it stretch to your heart's content, and don't stretch your body too much.

Boost your own pleasure. A good yoga practice must be light-hearted at the end of the practice, with a relaxed body and a happy mood!

The precautions for beginner yoga are as follows:

1. Yoga is easy to practice on an empty stomach for 3 to 4 hours after meals, and it is best to practice about 30 minutes after drinking fluids, and there are other regulations in practice. This one is not detailed.

2. When you are short of physical strength or your body is shaking during yoga practice, please resume work immediately and do not insist too much.

3. Don't worry if you feel a slight clicking sound in the joints of your body while doing yoga practice. This is a sign that your body is starting to loosen. However, the same joint always recurs over a period of time with pain, so please tell the coach in time.

4. If there is severe pain in a certain part of the body when doing a certain pose, please stop immediately and only do the same pose after the coach's guidance. If the pain continues, do not do this for a short period of time.

5. When doing yoga exercises, please pay attention to the sensations that the movements produce in your body. Hold on for at least 4 seconds while each pose is set.

6. People who are elderly or have damaged neck, shoulders and waist can get the advice of doctors and coaches before deciding whether to start practicing yoga poses.

7. When learning yoga for the first time, we also need to pay attention to many movements that we are not suitable for doing in the early stage, especially some difficult movements, these movements we need to try to do those difficult movements after having a certain foundation, otherwise it is easy to cause us to be injured, which we also need to pay attention to.