What is the balance, relaxation, and gradual principle of yoga posture exercises?
1. Balance is a very important principle for practicing yoga. This basic principle applies to all repetitive exercises in the posture. For example, if you practice 5 times on the right side, you must practice 5 times on the left side. Another example: the movement of bending backward must be balanced with the movement of bending forwards.
But if the right side of your body is more rigid, you should increase the number of exercises on this side until the left and right sides are equally soft.
2. Tension and relaxation is a very important principle for practicing yoga. This basic principle applies to all exercises in the posture. For example: When doing forward bending exercises, when your upper body stretches to your maximum limit, your spine, abdomen, and back thigh muscles and ligaments must be very tense, and staying at this time is stimulating and conditioning you Of the central nervous system and squeeze the internal organs of the abdomen.
When the posture is completed, you must do pranayama and relaxation exercises. If you keep your body or internal organs in a state of tension for a long time, not only will your body not get healthy, but it will be hurt.
3. The principle of gradual progress is also a very important principle in yoga practice. For example: when you first start to practice the backward bending posture, if your spine is relatively rigid, you should first prepare for the standing position, then slowly bend backward from the chest, and then from the abdomen Lift up and bend backward.
Don’t try to do it all at once and repeat it for a while, don’t worry, as long as you are better today than yesterday. Slowly wait for your spine to become softer, then you can do the posture with greater stiffness and curvature.
What is the eight-character principle of yoga posture practice?
The 8-character principle of yoga postures-slow, limit, stay, relax:
(1) Slowly because yoga posture practice is to cooperate with breathing through postures, so that your vital energy can run normally in the body, so as to achieve the purpose of actively exercising, conditioning, massaging, and relaxing the spine and internal organs. If you do postures too fast, your body will feel uncomfortable, or even lack of oxygen due to too fast movements to keep up with the breath.
Therefore, you have to do it slowly, step by step, with posture as the supplement and breathing as the main focus, so that you can feel the body with your heart and receive good results.
(2) Limit (the maximum limit of the day) If you are in a good state and in a good mood, your body may be softer. If you are unwell or in a bad mood today, then your body may be more rigid. Therefore, when doing postures, you only have to stretch to the maximum limit of your day. Never compare your body with the past.
(3) Stay because yoga poses are aimed at the entire nervous system of the human spine. Stay at the limit is to stimulate and stretch the spine, massage, and squeeze the internal organs so that your body or a certain part is in tension. State, so when you are doing postures, you must stay as long as you can with the breathing retention
(4) Relaxation Because your body and internal organs are in a state of tension when doing yoga postures, if you maintain this tension for a long time without timely relaxation, then it will be a kind of harm to your body. Therefore, when you are completing a posture, you should relax with breathing to relieve tension and restore energy;
Moreover, the relaxation of yoga is not just to shake the tense body or a certain part to achieve the goal, but to focus your attention on the breathing, and release the tension and fatigue of the body through the breathing, and use the mind to help relax Your body or a certain part, only in this way can it truly help you calm your mind, relax your body, and soothe your nerves.
How to coordinate movement and breathing, movement and movement in yoga posture exercises?
In yoga posture practice, the coordination of movement and breathing is very important. Usually, when you expand your chest, raise your arms, or raise your head on your stomach, you breathe in; and when you drop your arms, bend forward, or lower your head on your stomach, you exhale.
When doing yoga postures, yoga breathing or throat breathing is basically used, except for a few special cases. In yoga practice, the coordination skills between movements and movements are very important.
For example, when you have made a forward bending position, the next position must be a backward bending position to balance. In this way, the spine of your body is balanced.
What is yoga rest?
Generally speaking, there are two situations for doing yoga rest: one is to do yoga postures during the day, or when you are tired from work during the day and want to quickly rest and regain energy; the other is to do it before falling asleep at night. There are some key differences between the two cases.
During the day, the purpose of your practice is to relax and quickly regain energy, so you must constantly try to stay awake throughout the practice and don’t let yourself fall asleep.
In terms of time, it can also be determined according to the length of your own time. But it’s different at night. Your goal is to get to sleep as soon as possible, so you can practice it naturally. It doesn’t matter if you fall asleep.
When do you practice yoga poses every day? How long does it take each time?
(1) The best time to practice yoga postures every day should be divided into four sections: morning, noon, evening, and bedtime.
In these four periods, sunrise and sunset are the best. It is recommended to arrange a fixed time practice every day.
Morning exercises can help you stay calm and agile throughout the day. Exercises in the evening can help you eliminate the tension of the day and help you have a sweet sleep at night.
In the morning exercises, your body is more rigid, so you should be extra careful when practicing, do more relatively simple postures, and keep the more difficult postures in the evening to do the best.
(2) Of course, the longer you practice yoga, the better and more significant the effect will be. However, even if you only set aside 15 minutes a day to practice yoga, there are still benefits.
For you who are too busy to squeeze it out for 15 or 30 minutes a day, you can divide the yoga poses into shorter sessions to practice.
Such as senior white-collar workers in the office. Each time you smoke for 3 to 5 minutes, only do one or two postures and use your free time during the day to practice separately, so that you can also achieve the goal of fitness.
What should be paid attention to when practicing yoga postures?
(1) If you experience muscle cramps or cramps, or feel particularly tight or sore in a certain posture during or after the exercise, you should massage
(2) When you do exercises, focus on the sensations that these poses have on your body.
(3) Don’t use force.
(4) Unless otherwise stated, use your nose instead of your mouth to breathe
(5) Always remember: every exercise should be done slowly, with clear steps, not in a hurry. In this regard, you should remember to do supine relaxation exercises for a short period of time (between 1 and 5 minutes) every time you perform several postures or feel the need.
(6) People who are very old or have severe neck or back injuries should consult their doctors before deciding whether to start these yoga poses.
(7) For any kind of yoga practice, you should read its precautions first, and then start practicing.
(8) When doing these postures, you may hear or feel the condyle making a “cuckling” noise. Don’t worry about it. This is a signal that your body is becoming loose and flexible.
(9) If you experience severe pain somewhere on your body while practicing a certain posture, you should stop immediately. If you try to do this posture again, and this kind of severe pain occurs in the same place again, it is not appropriate to do it again, at least not for a while. Of course, if it is due to body stiffness and other reasons, it will be a little uncomfortable. In this case, you should not stop, but just make your posture softer.
(10) Ideally, you should find a quiet place with plenty of fresh air to practice. This place can be indoors. If the weather permits, you can also choose a flat place outdoors.
(11) Postures can be done individually or collectively in groups
(12) If possible, it is best to remove the hands and clear the bladder before doing posture exercises.
(13) In the process of doing most yoga postures, you should feel natural in your eyes. In other words, if you feel like closing your eyes, or half-closed, looking up, or looking straight ahead, then you should do this while practicing this posture. However, there are also several postures that specifically specify how the eyes should be done during practice.
(14) Always remember to do these exercises at least three or four hours after eating. Wait at least 30 minutes after drinking fluids before doing exercises, but do not follow this if otherwise specified in the exercises
(15) Although yoga practice can cure diseases, it should mainly be regarded as a health care measure, in other words, a preventive medical measure.
