How to practice yoga at home recommend 10 yoga methods

 The first type, the shoulder rotation type

Put the tips of your fingers on your shoulders, and circle your elbows from front to back. In coordination with your breathing, go up when you inhale and go down when you exhale. Do this 9 times until your shoulders and neck are slightly hot.

Shoulder rotation can relax the shoulder joint, and it is a very good exercise to adjust the cervical spine. If you want to treat the cervical spine, you must first improve the shoulder and back, so dredging the shoulder is also dredging the neck, and it can also prevent colds.

The second pose, mountain pose with arms extended upwards

Stand up straight, cross your hands, and push your palms to the top. You can bend your body to the left and right sides as you breathe. Inhale up, exhale to the left, inhale up, exhale to the right, do 5 reps. Pay attention to keep the ribs slightly tucked, the abdomen tightened, and don't slump.

The mountain pose with arms extending upwards can further stretch the shoulders and backs, stretch the muscles of these parts, prevent the stiffness of the shoulders and backs, and dredging the blood.

The third pose, double angle pose with arms crossed behind the back

Spread your legs as wide as your pelvis, clasp your hands behind your back, palms facing inward, and open the front of your shoulders and your ribcage. Inhale, lift the chest up, exhale from the hip joint to fold forward, lift the arms as high as possible, but lift the shoulders away from the ears, the head naturally droops, and the eyes look towards the knee joint. Hold for 5 breaths, inhale and slowly lift your upper body, exhale to relax your hands, and breathe naturally. The double angle pose with arms crossed behind the back is also a very good pose for improving the upper back and shoulder and neck problems, and it has a very good effect on improving the hunchback and chest. At the beginning, the arms may not be able to straighten, mainly due to the internal shoulder joint. Buckle, caused by excessive chest, regular practice can restore a tall and straight posture!

Fourth Form, Warrior Form

Spread your legs one leg's length apart, with your toes facing forward. Turn right foot out 90 degrees, left foot straight ahead, right heel and left foot in a straight line. Inhale and stretch your arms out to the sides, exhale and bend your right leg to 90 degrees, keeping your knees just above your ankles, don't buckle in. Keep the center of gravity between the legs, hold for 5 breaths, and switch to the other side.

Warrior-style exercises can strengthen the strength of the lower limbs, tighten the thigh muscles, and strengthen the body. Winter exercises can increase the blood circulation of the lower limbs and eliminate the coldness of the legs and feet.

Fifth, triangle stretch

Spread your legs one leg's length apart, with your toes facing forward. Turn right foot out 90 degrees, left foot straight ahead, right heel and left foot in a straight line. Inhale and stretch your arms out to the sides. When you exhale, stretch your body to the right, placing your right hand on your right calf shin, and your left hand straight up. Keeping your body and legs in a flat surface, you can turn your head to look up at your fingers. Hold for 5 breaths, inhale back, and switch to the opposite direction.

Triangle pose can flex the hip joint, eliminate fat on the outside of the hip, stretch the muscles of the lower limbs, stretch the spine, exercise the neck, and is also beneficial to the skin of the face.

The sixth form, balance pose - tree pose

Stand with your feet together in Mountain Pose, lift your right foot and step on the inner root of your left thigh, open your knees outward, put your hands together in front of your chest, inhale and stretch your arms up, bring your inner arms close to your ears, hold for 5 breaths, then put your hands down and exchange direction.

The tree pose can strengthen the lower limbs, slim the thighs, and open up the stiff hips to cultivate concentration.

Seventh, Downward Dog

Downward-facing dog is similar to a half-inverted pose. If you can't do handstand exercises, you can use downward-facing dog instead. Kneel with bent knees, hands propped forward. Press your palms down, keeping your index fingers straight ahead, with the inside of your palms fully pressed against the ground. Inhale to lift knees, push shoulders back until arms and torso are in line, legs straight, heels down, hips as high as possible. If your shoulders are very stiff, or if the back of your thighs is too tight and your back is arching a lot, you can start by raising your heels and bending your knees to fully lengthen your spine, then try slowly straightening your knees and pressing your heels down. Hold for 5 breaths, landing with knees bent on the exhale, sitting hips back toward heels, and leaning forward in baby rest.

There are many benefits of Downward Dog, stretching the shoulders, back, thighs, strengthening the muscles of the arms and lower limbs, tightening the core, and including most of the benefits that the inverted pose brings to the body. It is a very good whole-body exercise. If you don't have time to practice yoga, you might as well practice a downward dog and keep a few breaths, which can also be a good exercise for the body.

Eighth Form, Locust Form

Lie prone on the ground, put your hands on the back of your body and cross your fingers, inhale and pull your hands back, exhale and lift your legs, keep your arms as high as possible and your legs straight. Hold for 5 breaths, exhale and lower your body to relax.

Locust pose is a very good exercise to strengthen the back. If students with low back diseases can practice this pose more, it can strengthen the strength of the lower back, restore a straight posture, and improve the disease of the lumbar spine.

The ninth pose, supine twist

Lie on your back, inhale and bend your knees to your chest, exhale and bend your knees to the right, keep your thighs 90 degrees, your torso and thighs 90 degrees, and your shoulders on both sides are fixed on the ground and don't leave. Hold for 5 breaths, then switch directions.

The supine twist can relax the lower back, especially relieve the pain in the lower back, open the chest cavity, and also calm the nervous system and calm the nervous and excited nerves.

The tenth pose, lying on your back to relax

Lie flat, with your feet naturally apart, with your toes facing outwards and sinking naturally. Place your hands by your sides, palms facing up. Move your glutes down slightly, stretch your lower back, bring your shoulder blades closer to the center, and open your ribcage. You can cover your body with a blanket to keep you warm, relax for 5 minutes, and when you get up, you can stretch first, then turn to the right, and get up slowly.

Dos and Don'ts of Yoga Practice

 Yoga is a full body gland exercise that can be learned by anyone with no age limit. In addition to the office, there are a few things to pay attention to when exercising in a gym or at home:

1. There is no special regulation on the diet of practitioners. Half of the stomach can be filled with food, one quarter with water, and the other quarter left empty, i.e. not so full that it feels heavy and sluggish. Avoid eating within an hour before and after practicing yoga, and try to avoid practicing within two hours after a meal.

2. Warming up is very important. Do not do difficult movements at the beginning, so as not to cause sports injuries. It is better to do some yoga warm-up first, and gradually, so as to avoid the body being frightened.

3. Relax your mind as much as possible during practice, and allow your body to feel a little sore, but do not use excessive force or force.

4. Don't laugh or talk while practicing, just focus on breathing. Maintain regular, deep breathing, which helps your body relax.

5. It is better to practice every day. After doing a complete yoga movement, remember to lie down and take a big rest.

6. It is advisable to practice in a quiet and well-ventilated room. The indoor air should be fresh and free to inhale oxygen. It is also possible to practice outside, but in a pleasant environment, such as a garden, and not in windy, cold or unclean, smoky air. Do not practice near furniture, stoves or any place that hinders the practice to avoid accidents, especially when doing headstands, do not practice under an electric fan.

Three ways to practice yoga to help you relieve stress

(1) Training method: called relaxation training or relaxation training. Consciously controlling one's own psychophysiological activities, reducing the level of arousal, and improving the body's disordered functions can relax the mind. The method is mainly to achieve a relaxed, quiet and natural state of relaxation through yoga's adjustment of posture (body adjustment), breathing (breath adjustment), and intention (mind adjustment). Modern scientific research shows that yoga relaxation function reduces the level of the cerebral cortex in a relaxed state, the excitability of the sympathetic nervous system decreases, the energy consumption of the body decreases, the blood oxygen saturation increases, the hemoglobin content and oxygen-carrying capacity increase, and the digestive function improves, and A series of nutrient-promoting reactions such as myoelectricity, skin electricity, and skin temperature are of great benefit to adjusting body functions, preventing and treating diseases, and prolonging life.

(2) Induction hypnosis method: called relaxation hypnosis method or hypnosis relaxation method. Give relaxation hint instructions, make the subject lie still and slightly close his eyes, inhale deeply, exhale slowly, keep calm, pay attention to the breathing rhythm; instruct the whole body to relax, and experience the feeling of weakness and comfort after the muscles of the whole body are relaxed. At the same time, he hinted: "After the muscles of the whole body are relaxed, the spirit is fully relaxed, the limbs can't move, the eyes can't open, the mind can't think about it, sleep!

(3) Artistic conception method: called mind relaxation method or imagination relaxation method. Such as after lying down, self-imagination: pictures appear in my heart, the lake is like a mirror, clear and peaceful; a beautiful swan floats over the lake, white snowflakes are gently falling from the sky; the beautiful, golden sunrise, A farmer is plowing in a field, a horse is pulling a cart; a cow is standing peacefully, a peacock is opening its screen; the waves are surging on the ocean, and children are playing; a clear blue sky with white clouds floating over his head ; I am in this poetic and picturesque, relaxed and happy, I feel extra relaxed, comfortable and happy; I am intoxicated, I am very calm.

How to practice yoga at home?

 1. Be prepared If you decide to practice yoga at home, be sure to prepare first. Find a suitable place to practice yoga at home, put aside the aids you need to practice, communicate with your family well, and create as much alone time as possible. A clean and tidy yoga practice space, a period of undisturbed practice time, this will...

2. Lower your expectations When you start practicing at home, you will definitely not feel as good as practicing in a yoga studio, so don't hold out too much hope at first. You may only have 10 minutes of practice time, or you may be interrupted in the middle of your practice, and it doesn't matter. Being able to stand on the mat and practice is already a good start.

3. Do a good exercise plan. Planned exercises can better restrain yourself. You can plan and arrange weekly exercises according to your own time, and then execute them. You can also set a goal for yourself and then achieve it. Slowly, you'll develop a habit that makes it easier to keep practicing.

4. Keep the enthusiasm for practice Practice requires enthusiasm in order to persevere. You can participate in some yoga punch-in activities, communicate with Ga people more, and a good practice atmosphere will make the road of yoga go longer.

how to practice yoga

 It is very important to get started in practicing yoga. For beginners, how to get started? What knowledge do you need to master to practice yoga for the first time? How to practice yoga? Interested MM quickly learn.

start with breathing

Breathing in yoga is different from daily breathing and helps improve physical condition. Usually, breathing is uniform, slow, and deep, and breathing methods include abdominal breathing, chest breathing, and shoulder breathing.

Abdominal breathing: Use the up and down movement of the diaphragm to breathe. When breathing, the abdomen will first bulge and then contract.

Chest breathing: Use the rib muscles to move the entire lungs to breathe. When breathing, slowly inhale, let the ribs expand outwards, so that the breath fills the chest, and then slowly exhale to relax the chest.

Shoulder breathing: Use your upper lungs to breathe. When breathing, use only the top of your chest and feel the movement near your collarbone.

practice meditation

Meditation can relax the body and mind, relieve tense muscles and stiff joints, and bring people into the best state. Commonly used postures during meditation are as follows:

Easy Sit: Sit on a yoga mat, cross your legs, put your hands on your knees, straighten your back, tighten your jaw, breathe naturally, and meditate with your eyes closed.

Half lotus position: Sit on the yoga mat, straighten your legs, bend your feet, bring your feet as close to the perineum as possible, put your hands on your knees, straighten your back, relax your ankles, and close your eyes for meditation.

Getting Started to Learn Yoga Correctly

How to Get Started in Learning Yoga Correctly

Yoga is more and more loved by people all over the world and has become a fashionable sport all over the world. In addition to improving physical and temperament, yoga can also improve mood and enhance physical fitness. How can people not love such a sport of self-cultivation and self-cultivation? But no The basics of yoga, how to get started with yoga learning? The following is the relevant content of how to get started and learn yoga for you.

Avoid detours. For beginners in yoga, they usually don’t know where to start. Having an excellent yoga instructor to guide you can avoid blind exploration and learn efficiently and correctly.

Mastering the essence of asanas, learning yoga is not about imitating and completing asanas. You have to know the essentials of movements and feel the power of your body. A yoga teacher will teach you the essentials of movements, and you will soon find the feeling of exertion of movements.

Lay a solid foundation for long-term learning. Yoga pays attention to long-term practice. Whether the foundation is well laid in the early stage has a great impact on the advanced learning speed in the later stage. It can be seen that it is very important to choose a high-quality teacher when starting yoga learning.

Yoga is not a panacea for all ailments, but it can definitely improve bad trends and turn them into good ones. Various postures of yoga, combined with breathing, stimulate the acupuncture points, glands and meridians to enhance the circulation of qi and blood, adjust the body, the heart, and the qi, and enhance the natural healing power.

Send fresh blood to decaying body cells, massage various organs in the body, and restore function. Therefore, yoga has become a need of life, just like the need to eat and drink water every day.

How to Get Started Learning Yoga

When doing various yoga exercises, you must stretch your body gently at the edge of the limit, and do not push or pull too hard. Any movement beyond your limits is the wrong practice. There is a word here that everyone may not be very clear about, what does it mean to be on the edge of the limit? The popular lyrics say that it is pain and happiness.

Stretching forward, it was almost unbearable to stretch, but at the limit of stretching, I felt the joy of movement. That's it. If you change it into pain and pain, it will definitely not work. I can't pull as hard as the teacher, and my muscles will be torn and strained.

If you stay a little further forward, it will hurt and suffer. Although I am still a little bit worse, I am hurt and happy, which is the edge of the limit. Gentle stretching, controlled exercises. Don't push and pull too much. Yoga has been considered the sport with few injuries for thousands of years.

But now, more people are injured in yoga practice. Is yoga bad? No, it's because everyone didn't follow the rules of the game. Note, be sure to pay attention to this one. When doing various yoga exercises, be sure to stretch your body gently at the edge of your body's limits, and never push and pull hard.

Tips for Learning Yoga

A good yoga mat is very important

Many people think that yoga mats are just for use during practice, and you can do whatever you want, but later found out that this is not the case. If you have a yoga mat with moderate thickness, comfortable non-slip and good grip, your practice will feel very different, so it is also necessary to buy a good quality yoga mat.

Get rid of your shyness because no one is watching you

Really, no one will stare at you, except the teacher who corrects your asana. I was also worried that others would see me as not being in good shape, so inflexible, and my posture was funny, but later I found out that I was thinking too much. You can be nice to your neighbors, but practice treating them like nothing. In fact, everyone is like this. Do you have time to observe and judge others during the practice? In fact, life is like this. You don't care about other people's eyes and you are free.

Keep practicing is the best option

If you're sore in the morning and don't want to exercise, it's your best option to still exercise. In fact, the best way to relieve soreness is to use yoga to get rid of those soreness. Thinking back to the days when I got up to practice, I didn't regret it once, and I regretted it again and again if I didn't practice.

Some people encounter a bottleneck in practice, and they will doubt themselves. Take a look at some of the photos you've taken before, and you'll be amazed at your progress. You keep some old photos for your archives and you have the opportunity to laugh at your past falls and celebrate your current achievements.

The Importance of Deep Breathing in Yoga

Yoga Deep breathing is a fundamental part of the entire yoga system. All yoga exercises must be based on deep breathing. Therefore, before learning various yoga postures in the exam, Tianjin Yoga emphasizes the need to learn yoga deep breathing first; that is, all movements must start from deep breathing exercises.

The so-called yoga deep breathing refers to a kind of abdominal deep breathing that concentrates on the consciousness and inhales the fresh air deeply one by one. Tianjin Yoga says deep breathing is the first step to improving physical health.

On the contrary, shallow breathing is an important cause of many diseases. Tianjin Yoga says that if there is no proper fresh oxygen, people's body will become sluggish and lazy, and the wastes in the body cannot be excreted smoothly, so that the face is yellow and the muscles are thin, tired and uncomfortable.

The brain, as the command of the whole body, needs oxygen more than the rest of the body. If the oxygen supply is insufficient, the brain cannot perform effective activities, and even becomes drowsy and sluggish.

yoga development

 

Modern scholars divide yoga into four periods:

pre-classical period

Starting from 5000 BC until the emergence of Rig Veda, the period of more than 3000 years was the original development of yoga and a period of lack of written records. Yoga gradually developed from a primitive philosophical thought to a method of practice. Meditation, meditation, and ascetic practices are central to the practice of yoga.

classical period

From the general record of the Vedas in 1500 BC, to the explicit record of yoga in the Upanishads, to the appearance of the Bhagavad-gita, the integration of yoga practice and Vedanta philosophy was completed, making yoga this one. Folk spiritual practice has become orthodox, from emphasizing practice to behavior, belief, and knowledge that go hand in hand.

Around 300 BC, the great Indian sage Patanjali created the "Yoga Sutra", on the basis of which Indian yoga really took shape, and the yoga practice was officially set as a complete system of eight branches. Patanjali is revered as the father of yoga.

Patanjali, the father of yoga, is generally believed to have been born in the Ra'r'h region of India between about 200 and 500 BC. Legend has it that Patanjali's mother, Gonika', was a learned yogi who had always hoped to pass on what she had learned to a wise man, but failed to do so. Konica wanted to say that her life was running out, so she prayed to the sun god, hoping to give her the sage she was looking for. She held water in both hands and closed her eyes to pray to the sun god. Just as she was about to offer water to the sun god, she opened her eyes and saw a small snake in her hand, which instantly transformed into a human shape and said to her, "I want to be your child." Konica agreed and named him Patanjali. Pat means drop, an'jali means folded hands, and it is named Patanjali (Hindi: पतंजलि) because Patanjali is like someone who fell into her hands from the sky.

According to legend, Patanjali is the snake god Adisesa who was reincarnated as the ancestor of yoga under the blessing of Lord Shiva in order to write Dharma and dedicate himself to the sacred dance.

post-classical period

From the "Yoga Sutra", it is post-classical yoga. It mainly includes "Yoga Upanishads", Esoteric Buddhism and Hatta Yoga. There are twenty-one "Yoga Upanishads". In these "Upanishads", pure cognition, reasoning and even meditation are not the only ways to achieve liberation. They are all necessary through the physical transformation and physical transformation caused by ascetic practice techniques. Only through spiritual experience can we achieve the state of unity of Brahman and self. Therefore, the combination of dieting, abstinence, asanas, seven rounds, etc., plus the combination of mantras and mudras, is the essence of yoga in the post-classical period.

The 19th century "Kersnamochoana" is the father of modern yoga. After that, "Inga" and "Diskja" are the leaders of Raja Yoga. In addition, the "Kundalo Yoga" and "Shiva Aranda" yoga of the Indian Sikhs are also two important yoga sects, one for qi and one for heart.

Modern Development of Yoga

Yoga has developed to this day, and it has become a body and mind exercise practice widely spread around the world. From India to Europe and the United States, Asia-Pacific, Africa, etc., it is highly respected because of its obvious effects on psychological decompression and physical health care. At the same time, various yoga branch methods have been continuously evolved, such as hot yoga, hatha yoga, hot yoga, health yoga, etc., as well as some yoga management science.

In modern times, there have also been some yoga masters who have extensive influence in the world, such as Sri Aurobindo, Benxi, Iyengar, Swami Randford, Zhang Huilan, etc. It is undeniable that the long-standing yoga will be more loved by people from all walks of life. India Patanjali Yoga Institute Co., Ltd., with Swami Randford as the chief master, is the oldest and most authoritative yoga institute and yoga instructor qualification rating certification organization in the world.

Origin of yoga

Yoga originated in India, which has a history and culture of more than 5,000 years and is called "the treasure of the world". Yoga originated in the Himalayan foothills of northern India. Ancient Indian yogis observed, imitated and personally experienced the postures of animals, and created a series of exercise systems that are beneficial to the body and mind, that is, asanas.

The word "Yoga" (English: Yoga, Hindi) is derived from the Indian Sanskrit "yug" or "yuj", which means "unity", "union" or "harmony". Yoga originated from ancient India and is one of the six major philosophical schools in ancient India, exploring the truth and method of "unity of Brahman and self". What modern people call yoga is mainly a series of methods of self-cultivation and self-cultivation. Around 300 BC, Patanjali (English: Patanjali, Hindi), the ancestor of India's great sage yoga, created the "Yoga Sutra", and Indian yoga was really formed on its basis, and the yoga practice method was officially adopted. Set as a complete eight-branch system. Yoga is a system that helps human beings reach their full potential by raising awareness. Yoga postures use ancient and easy-to-master techniques to improve people's physical, psychological, emotional and spiritual abilities. It is a movement method that achieves harmony and unity of body, mind and spirit, including body-adjusting asanas and breath-adjusting breathing methods. , mind-adjusting meditation, etc., to achieve the unity of body and mind.

The earliest records of yoga appear in the Indian scriptures of the "Vedas". Around 300 BC, Patanjali, the father of yoga, stated in the "Yoga Sutras" the practice courses for physical health and spiritual fulfillment, This course is systematized and normalized by it and forms the basis of contemporary yoga practice. The philosophical principles put forward by Patanjali are recognized as milestones on the way to the spiritual realm of yoga.

yoga

 Yoga (English: Yoga, Hindi: योग) is a Chinese word originally derived from the Indian Sanskrit "yug" or "yuj", which means "unity", "union" or "harmony". Yoga originated from ancient India and is one of the six major philosophical schools in ancient India, exploring the truth and method of "unity of Brahman and self". What modern people call yoga is mainly a series of methods of self-cultivation and self-cultivation.

Around 300 BC, India's great sage yoga ancestor Patanjali (English: Patanjali, Hindi: पतंजलि) created the "Yoga Sutra", and Indian yoga was really formed on its basis. It was officially designated as a complete eight-branch system. Yoga is a system that helps human beings reach their full potential by raising awareness.

Yoga postures use ancient and easy-to-master techniques to improve people's physical, psychological, emotional and spiritual abilities. It is a movement method that achieves harmony and unity of body, mind and spirit, including body-adjusting asanas and breath-adjusting breathing methods. , mind-adjusting meditation, etc., to achieve the unity of body and mind.

Yoga is a 5,000-year-old practice of body, mind, and spirit that originated in India with the aim of improving the body and mind. On December 11, 2014, the UN General Assembly declared June 21 as the International Yoga Day, and in 2015, the first June 21 International Yoga Day was held.