14 tips for novice yoga beginners
1. Practice in a dry, well-ventilated room.
Because yoga is practiced together, and it particularly emphasizes breathing, the air is fresh.
Circulation is very important.
2. It is best to keep fasting for 3-4 hours before practicing, at least 1-2 hours. The burden on the stomach should not be too heavy.
Yoga’s posture is centered on the human’s spine. It performs contraction, squeezing, squeezing, and overburdening the stomach. The practitioner may experience nausea, headache, chest tightness during exercise, and even vomiting.It is important to keep fasting exercises.
If you have hypoglycemia or are worried about being overweight, you can eat some easily digestible fluid foods 1-2 hours before the exercise.
In the same way, drinking a lot of water before practice can cause an overburden on the stomach, so you should also pay attention to drinking water appropriately.
3, do not eat a lot of food within 1 hour after practice.
After the exercises, our stomachs were in a relaxed state. Immediate diet reduced the burden on the stomach.
In addition, after the exercise, the body’s blood is distributed in the skeletal shape of the body, and the muscles immediately eat the food and the blood flows to the stomach, which greatly reduces the blood flow to the heart.
Causes increased heart burden.
This is the same reason that you can’t eat immediately after other sports.
But it should be noted that if you are practicing power yoga or high temperature yoga, you may feel very fat after practicing.
But even if you are obese, you should eat food after half an hour.
4, bathing, 30 minutes after Sang Zhang should not do yoga.
Bathing speeds up blood circulation, and yoga practice also allows blood to circulate fully, which will inevitably speed up the heart rate and increase the burden on the heart.
Yoga yogis in India usually take a cold water bath before practicing. The purpose is to clean the body. The speed of blood circulation in the body is slowed down, which will not increase the burden on the heart.
5. Don’t bathe immediately after practice.
Many people have questions about this issue.
In fact, even ordinary fitness programs require that you wait for your heart rate to return to normal before bathing.
For traditional classical yoga, the practice is not to sweat, but to adjust the breath and position to make qi and blood run more smoothly. The increase in body temperature, especially the skin temperature, increases the secretion of sweat glands and sebaceous glands.
Sebum and sweat form a sebum film, which can nourish the skin very well (this is also one of the reasons why yoga has a cosmetic effect).
Immediate bath destruction destroys this beneficial substance.
Therefore, it is recommended not to take a bath immediately.
However, for hot yoga, strength yoga or physical yoga training, the situation is different.
These best yoga practitioners sweat a lot, and the toxins emitted by sweat need to be flushed and excreted, and the sweat stains make people feel uncomfortable.
Even so, remember to wash after breathing and heart rate return to normal after practice.
6, should not wear tight clothes when practicing.
Yoga exercises are generally general aerobics and physical training. When practicing, you should choose loose, sweat-absorbent, and breathable clothes for physical activity.
Because yoga is a physical relaxation exercise, too tight clothing is not conducive to relaxation.
The choice of clothing is pure cotton and linen.
Tops can be fitted to suit.
The armor performs some tilt, handstand-type movements.
It’s best to have loose trousers on the lower body and waist tie.
7. Avoid wearing / wearing accessories (such as belts, watches, necklaces, earrings, etc.).
These accessories not only affect movement, but also easily hurt the body during practice.
8. The practice area should not be too hard or too soft.
It is best to use a professional yoga mat, or spread a blanket or large towel on the floor. It is better to step on your knees without pain.It’s not safe to use gymnastic mats to practice yoga.
Excessive thickness will result in insufficient support when performing certain actions, and serious injury to bones.
Conversely, if the mat is too stiff, it will not provide the protection it deserves. The lighter will cause complications in the stressed part, and the severer will hurt the normal function of the joint and bone.
Beginners can choose a thicker one when choosing a yoga mat, such as 6 mm or more.
As the level of practice increases, the mat used will gradually become thinner.
9. Slow movements during asanas and better breathing with proper breathing.
Breathing is usually performed through the nostrils, unless otherwise specified.
Breathing methods generally use natural breathing, and part of the movement will use abdominal breathing to relieve pressure on the chest.
Most of the primary posture exercises are contraction exercises without holding your breath. Breathe deeply and slowly. Breathing should be performed in conjunction with exercise, especially when maintaining movement.
10, asana exercises should be based on their own replacement, not necessarily the same as the teacher.
Action exercises should be done step by step. Don’t rush to achieve success. It is the safest and most effective to achieve your own limit.
11. Exercises should be guaranteed 3-4 times a week and at least 2 times.
According to the strict practice requirements of yoga, you should keep practicing every day.
If you don’t practice for a long period of time, you can practice in separate time periods. It is important to practice the practice.
To achieve results, you should ensure at least twice a week.
In this way, you don’t necessarily have to practice yoga in a yoga studio or fitness center. We practice yoga asanas or pacing for more than 15 minutes every day at home and in the office, and we can also get satisfactory results from the temple.
12. If you feel any discomfort or discomfort during the practice, you should stop practicing immediately.
You should pay full attention to this exercise to get better results.
And focus can help you notice and stop immediately when you feel unwell, so as not to hurt yourself.
13. Exercises should be performed barefoot.
In this way, the added force of relaxing your feet and pinching your feet is better, it feels more direct, and your posture is more stable.
In addition, you can press and rub the foot.
14, it is best to empty the debris in the body before the exercise, so that you can clean the body and complete the yoga practice more intensively.
After practice, communicate with the teacher in a timely manner, and solve your problems in a timely manner.