What are the key points for women to practice yoga postures?

Generally speaking, women do not have anything special to pay attention to when practicing yoga, only in special periods, there are some precautions.

(1) During menstruation, you’d better not do a posture about inverted standing. Because some people in the yoga world say that doing headstand postures during menstruation is more dangerous. However, some people disagree. So, to be safe, you’d better do simple postures.

(2) During female pregnancy and childbirth, you must do yoga postures under the guidance of a professional yoga teacher. For example, in the first two months of pregnancy, you can do everything except for postures that require more strength. However, in the last three months of pregnancy, you should only do very simple postures that help with childbirth and listen to voice meditation.

(3) In the postpartum recovery period of women. After you give birth, because your body is relatively weak, it is best for you to recover and recuperate for two months, and then carefully practice all yoga postures under the guidance of the teacher.

Do yoga poses require excessive stretching?


Because everyone’s flexibility is different, you must not think: You must stretch your body to be like the demonstrator to be standard and correct. In doing so, your body may be hurt. You only need to stretch to your maximum limit and feel comfortable. This is the correct posture;

Please bear in mind: When doing various yoga postures, do not stretch too hard, as long as you can.

Can all yoga poses be practiced by myself?


Many yoga postures seem relatively simple, but when you don’t know how the posture and breathing fit together, or when you don’t know which part of the body to focus on in the posture, you may not find this posture in your body. feel. In this way, your fitness effect will not be particularly obvious.

Although yoga practice is suitable for men, women, and children, not every movement is suitable for everyone, and some movements may not be suitable for patients.

Therefore, it is best to find a professional teacher who really understands yoga to learn yoga. This can not only greatly save your time in learning yoga, but also avoid some harm to your body due to your lack of professional knowledge of yoga.

What are the daily routine yoga fitness exercises?

You can make your own yoga practice plan according to your needs. You can spend more time on certain types of exercises and less time on others. Here are some recommended daily yoga fitness exercise plans

(1) Get up as early as possible in the morning. After bathing (preferably a cold bath), brushing your teeth, etc. Practice before eating.

First, do various postures for 10 to 60 minutes. Second, yoga voice meditation (as long as the time allows).

(2) Noon (if time permits)

Various postures and yoga voice meditation (subject to the length of time available).

(3) After bathing in the evening, before dinner.

First, practice various postures (for a short time); secondly, do yoga voice meditation.

(4) Yoga voice meditation in various postures before going to bed (do not practice too soon after meals).

The above general mode is not strictly fixed. For example, there is not always time to meditate before dinner. Or you may not have time for posture exercises or meditation at noon. Regardless of the situation, you must make the practice arrangements suitable for your daily life plan.

Over time, you will be able to learn different postures. But every morning, noon, and evening, after practicing the poses, you should still practice yoga voice meditation.

In other words, you can start practicing according to a daily yoga plan that takes care of both body and mind from the first one or two days. On days when you are completely free (such as weekends), you can spend more time on yoga practice.

How do use the free time of work and life to do yoga exercises?

In fact, we all have a lot of free time in our work and life every day, but it just flows away when you are not paying attention. If we all use this idle time to do a yoga practice, then those friends who are busy at work can help them calm down and get healthy.

In yoga practice, each posture does not need too much time. You can do several postures or yoga voice meditation within 3~5 minutes. The key is to know which postures can relieve your work pressure or affect you. The body is good.

Often only you know your physical and working conditions best. When time is precious, the author suggests that you: If you can spare a little time, it is best to systematically learn the principles of yoga exercise and each posture and breathing. Coordination and Yoga Voice Meditation Relaxation

If you don’t have time to study systematically, then you can look it up. You can choose a set of postures according to your job nature and needs, break it down, and spend 5 minutes doing 1-2 postures in the morning. , Do a few other poses in the afternoon or evening.

How to practice yoga poses for brain fatigue?

Brain fatigue can be practiced through the following yoga poses

A. Plow

“Hala” in Sanskrit means plow. The reason why this posture is called a plow pose is precisely that it resembles an inverted plow.

【Action Essentials】

1. Lie straight on your back and breathe out;

2. Inhale, straighten your legs, and slowly raise them to be perpendicular to the body and the ground, with your arms at your sides;

3. Exhale, slowly stretch your legs over the top of your head, place your toes on the ground above your head, and leave your hips and back naturally off the ground;

4. Yoga breathing, move your arms to both sides of the head, focus on the back of the neck and back, keep this position for 10 to 60 seconds, exhale

5. Inhale, slowly restore the back spine section by section to the ground, restore the legs to an angle perpendicular to the body, and restore the arms to both sides of the body

6. Exhale, keep your legs close together, straighten, and return to the ground;

7. Take a break and repeat twice.

【Fitness effect】

1. Eliminate back joints and waist rheumatism, nourish and strengthen the entire spine neural network;

2. Stretch the whole body, eliminate the stiffness of the shoulders and elbows, and eliminate the fat in the abdomen, hips, and legs

3. Stimulate blood circulation, nourish the face and head, adjust the thyroid gland, and improve body metabolism;

4. Shrink the abdominal organs, stimulate and promote digestive function, eliminate constipation and gastric bloating and pain; correct menstrual disorders, and help cure various headaches, hemorrhoids, and diabetes.


1. The elderly and infirm should consult a doctor before doing it;

2. People suffering from sciatica can’t do it;

3. If you are a beginner or have high blood pressure, please put a stool behind your head and rest your feet until the back muscles become flexible, then gradually lower the height of the stool 4. Don’t force the muscles too much.

B. Shoulderstand

Although the original Sanskrit name of this posture is “full-body” and “posture”, it is generally called shoulder stand.

【Action Essentials】

1. Lie straight on your back and breathe out;

2. Inhale, straighten your legs, and lift them slowly until they are perpendicular to the body and the ground;

3. Exhale, stretch your legs over your head, keep your legs parallel to the ground, and keep your hips and back off the ground;

4. Inhale, place your hands on the back of your waist and bend your knees, slowly straighten your legs and try to keep them perpendicular to the ground;

5. Tighten the lower jaw against the chest, breathe normally, focus on the lower jaw against the chest, maintain this position for at least 1 to 3 minutes;

6. Exhale, bend your knees, slowly lower your legs, and then return to the top of your head;

7. Inhale, slowly restore the back spine section by section to the ground, and restore the legs to be perpendicular to the body and the ground

8. Exhale, keep your legs close together, straighten, and return to the ground.

【Fitness effect】

1. Improve the blood protein content in the blood, replenish brain vitality, and enhance thinking ability;

2. Stimulate blood circulation, beneficial to the thyroid and parathyroid glands. Enrich the face;

3. Eliminate congestion in the legs, pelvis, and waist, eliminate vein dilation, prolapse, menstrual disorders, and other diseases;

4 Calm the nervous system and relieve the symptoms of people suffering from upset, irritability, excessive tension, insomnia, headache, anemia, and epilepsy;

5. Help to release gas in the intestines, eliminate constipation, colitis, intestines

6. It is beneficial to treat uterine displacement and irregular menstruation, eliminate hemorrhoids, hernias, and urinary dysfunction, and prevent and cure colds

[Precautions] People with high blood pressure can do it only when they can do the plow pose and keep it for more than 4 minutes, otherwise, they cannot do shoulder stand exercises.

C. Wheeled

【Action Essentials】

1. Lie straight on your back

2. Bend your knees, keep your heels close to your hips, raise your hips, place your hands on both sides of your head, keep your palms close to the ground, and point your fingertips toward your hips;

3. Inhale, straighten your arms, raise your hips and waist;

4. Breathe normally, focus on the back waist, maintain this position for 10 to 60 seconds;

5. Exhale, bend your elbows, first slowly put your head on the ground, and then put your back on the ground, return to the starting position

6. Take a break and repeat again.

【Fitness effect】

1 Nourish and strengthen the back muscles, relax the shoulder joints and neck muscles, and keep the spine healthy and flexible.

2. Nourish and strengthen the abdominal muscles to benefit internal organs and glands.

3. Increase blood circulation, refresh the mind and feel sharp.

4. Make your wrists, ankles, and legs strong and strong.

D. Rock and roll

【Action Essentials】

1. Lie straight on your back;

2. Bend your knees, hold your legs with your hands and ten fingers crossed, and exhale;

3. First inhale, then exhale forward, inhale backward, let the body sway back and forth, and focus on the back spine;

4. Sway the body back and forth 5 times, and do a squatting posture at the end for 1 round

5. Repeat 3~5 rounds.

【Fitness effect】

1. Massage strong hips, buttocks, and back;

2. Relax the stomach and abdomen area, eliminate the gas in the abdomen


1. Be careful not to bump your head against the floor when doing postures;

2. In order to avoid spinal injury, you’d better lie on the mat.

E. Yoga Voice Meditation Relaxation

【Action Essentials】

1. Lie straight on your back, with your feet at a 45-degree angle, your arms at your sides, palms up (or sit on a chair with a straight back, your hands flat on your legs);

2. Close your eyes and breathe deeply and slowly;

3 Say “Goranga” or “Ohm, Hari, Oum” silently every time you inhale. When I feel inhaled, I inhale countless “Gauranga”.

The syllables enter the deepest part of your whole body and mind, bringing you peace, tranquility and fearlessness. At the same time, you also realize that every cell of your body is full of this peaceful and tranquil power.

Say “Goranga” or “Ohm, Hari, Oum” every time you exhale. When you feel your breath, countless “Golanga” syllables spread this peace and tranquility to the entire universe with your breath.

4. Repeat 10 to 30 times.

【Fitness effect】

1. Helps to slow down breathing and calm the mind

2. Exhale oil and gas, pressure and tension in the body;

3. Nourish the entire spine, restore energy, eliminate fatigue and tension;

4. Keep the sympathetic nervous system and the parasympathetic nervous system in balance;

5. It is good for the treatment of malabsorption, insomnia, asthma and other diseases. 6. Eliminates mental toxins, makes the body and mind more tranquil and peaceful, and reduces anxiety, irritability and other emotions.

6. Increase blood circulation and relax stiff back.