1. When is the best time to practice yoga
1.1 after getting up in the morning
Just getting up in the morning and practicing yoga for 10 minutes can make people’s minds become clear and energetic all day long. Generally, the yoga pose suitable for morning practice is the Sun Salutation pose. Practicing Sun Salutation can make your body flexible and full of energy after practice.
1.2. Before lunch
After a day’s work, people are often very tired, so practicing yoga before eating can relieve physical fatigue, and also burn fat, which is helpful for weight loss. Usually, it is appropriate to practice yoga on an empty stomach, which will not cause discomfort.
1.3. Before going to bed at night
Before going to bed at night, in order to relax and promote sleep, you can practice yoga for 10 minutes. If you feel that your body has strong adaptability, you can also practice more movements to help you slim your abdomen and waist. However, it should be noted that do not practice movements with too much intensity, so as to avoid injury, physical discomfort and affecting sleep.
2. Basic movements of Yoga
2.1. Alternate breathing method: adopt the lotus or cross legged sitting posture, with the right index finger in front of your eyes. First, breathe completely, then block the right nostril with your thumb and inhale through the left nostril. Hold your breath for another 16 seconds, then open your right nostril, block your left nostril with your middle finger, and exhale through your right nostril.
2.2. Purification breathing method: stand straight, legs apart, and breathe slowly through the nose. Hold your breath for a few seconds, press your lips on your teeth, leaving a small narrow gap, and let the gap drain out from the small gap until the air is completely emptied. It should be noted that the gas must be discharged from the gap, otherwise, this breathing method will not achieve the expected effect.
2.3 lotus pose: first put your right leg on your left thigh and your left foot on your right thigh, so that your heels are close to your abdomen, your palms are open, and your index finger and thumb tip touch. Then put your hands on your knees, keep your head and spine straight, and meditate with your eyes closed.
2.4. Auspicious pose: the right heel is facing the left thigh, and the left heel is facing the right thigh. Then put your hands near the abdomen, hold your left hand with your right hand, adjust your breathing, and meditate with your eyes closed.
3. Benefits of Yoga
3.1 heat consumption
After eating food, the human body contains more calories, but after practicing yoga, the calories are consumed. If you continue to practice, the excess heat in your body will be consumed immediately, and fat will not accumulate in your body.
3.2. Regulating endocrine
Yoga’s postural method and breathing method both have the effect of regulating endocrine, so that people’s endocrine system can return to normal. Therefore, for people with endocrine disorders, it is beneficial to practice yoga.
3.3. Change dietary orientation
After practicing yoga, people’s dietary orientation will change. For example, people who originally like to eat high-fat food will prefer low-fat food after practicing yoga, because yoga advocates healthy eating methods and recommends people to eat more vegetables and fruits that are beneficial to their health.
Precautions for practicing yoga
1. Once you feel abnormal pain in a part of your body during yoga practice, you should immediately stop practicing and clarify the reason.
2. If swelling occurs, cold compress with ice can be used within 24 hours to reduce bleeding and swelling at the damaged part. It is not advisable to rub the affected part. After 72 hours, hot compress should be used to promote blood circulation and remove stasis.
3. If you feel severe pain, don’t massage at will, so as to avoid iatrogenic dislocation and injury due to improper force. See a doctor in time.
4. Don’t eat within an hour before and after yoga, and try to avoid practicing within two hours after dinner.
5. Don’t do difficult movements at the beginning to avoid sports injury. Difficult movements should not be practiced half a year after the operation or during the physiological period of women. Patients with hypertension, asthma and pregnant women can only do simple movements.
6. It is better to be barefoot and wear loose and comfortable so that your body can move freely. Don’t laugh or talk while practicing. Breathe with concentration. Keep breathing regularly and deeply, which helps your body relax.
Who is not suitable for Yoga
1. A serious illness has just healed
It is more appropriate for people in good health to practice yoga. If they are in poor health and have just got sick, it is better not to practice yoga, because stretching may cause accidental injury to the weak.
2. Osteoporosis
People with osteoporosis are not suitable for yoga, because during practice, some difficult movements need elbow support, and at this time, fractures are easy to occur.
3. Blood clotting disease
Positioning and limb stretching are often encountered when practicing yoga. If you have blood coagulation disease, you’d better not practice them, because these actions may lead to aggravation of blood coagulation and risk of cardiovascular disease.
4. Spondylolisthesis
People with spondylolisthesis are not suitable for practicing Sun Salutation, because when practicing, they need to bend their waist downward. If their spine slips, it is very dangerous. Therefore, in order to avoid unnecessary injuries, it is better not to practice yoga.
5. Intraocular hypertension
People with high intraocular pressure are not suitable for practicing handstand, because handstand will increase intraocular pressure and cause certain harm to health, so it is not suitable for practicing.
6. Epilepsy and cerebral cortex damage
If you have epilepsy or cerebral cortex damage, you’d better not practice yoga, because many yoga movements involve stretching the neck, which may induce epilepsy and increase the risk of brain damage.
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