High temperature yogaBrief introduction

Indians found the hot yoga system in the United States, and once it was launched, it caused a sensation in the yoga world.Although this practice method is considered by some classical yogi as not in accordance with traditional concepts and specifications, hot yoga undoubtedly has a loyal follower.Hot yoga's requirements for venue and temperature are very strict. The practitioners need to practice 26 basic postures in high temperature environments between 38 C and 42 C. Basically, they will sweat after 10 minutes.

High temperature yogaCharacteristic

Sweating can take away the toxins of the body surface and purify the nervous system.The traditional Harch yoga and Asanga yoga make a large number of sweats in a posture posture, thereby achieving the purpose of excretion of garbage in the body.The high temperature environment of hot yoga replaces a lot of hard practice. After ordinary people enter, even if they do not do any exercises, they will sweat.Many celebrities rely on hot yoga to lose weight, and more and more people try this yoga system in China.

High temperature yoga effect

Hot yoga has a good effect on weight loss, detoxification, and sculpture figure. It is a more popular innovative practice method.At room temperature, muscles and tendons are relatively stiff, and in high temperature environments, you will find that your body is surprisingly flexible, and you will have confidence in yourself.This is also a major feature of hot yoga.

In addition to being able to lose weight for a long time, it can also alleviate migraine, back pain, cervical pain, and gastrointestinal diseases.In the introduction of hot yoga, many people who have appeared in this way, and many people who come to practice hot yoga also have such purpose.The hot yoga class is every Wednesday. At about 1 hour, the hot yoga room always gathers the highest popularity. Yoga mats are full of local places on the ground. Students are in their early 20s to 50 years old, and most of them are white -collar workers.

The exercise of human flexibility can improve the softness of the spine. Squeezing the cervical spine in the opposite direction can play a role in relieving blood circulation to treat migraine and cervical pain, especially suitable for people who are often sitting in the office.Insufficient exercise, nervous mental stress and excessive weight loss can cause the cold physique of the human body, and hot yoga just combines warmth and exercise, allowing people to experience the "misplaced" exercise pleasure of the season.

High temperature yogaexercise effect

1. Fast loss of fat and weight loss.

2. Stimulate lymphatic systems to eliminate toxins in the body.

3. Enhance the effect of muscles, exercise softness, and prevent exercise damage.

4. Strengthen the autonomous nervous system, cultivate concentration, and enhance self -confidence.

5. Improve cardiopulmonary function, promote blood metabolism, help digestion, and improve physical immunity.

6. It has a therapeutic effect on long -term insomnia, migraine, back pain, spine disease, gastrointestinal disease, and can also reduce facial wrinkles and make people feel young.

7. By regulating stress to promote sleep.

8. Balanced diet and regulate endocrine.

9. Promote blood circulation.

Suitable for people who are healthy, those who do not have serious illness or hidden danger, people who want to lose weight and detoxify.Heart disease, hypertension, severe eye and ear disease, diabetes, first healing, maternal, and sub -healthy people are not suitable for practice.

High temperature yogacharm

Maybe some people think that yoga is an exclusive movement of a woman, and the fact that the inspiration is that men are more likely to complete and achieve the essence of yoga. Most of the yoga masters in the world are mostly men.Strong muscle strength is the innate advantage of men, and the only weakness of the weakness is that the limbs are relatively stiff.The hot yoga perfectly makes up for this defect, which is higher than the temperature of the body temperature to speed up blood circulation, and at the same time soften the rigid muscles and bones due to lack of exercise.Not easily injured.Therefore, hot yoga is simply a man's grace, which can help men quickly transform into the yogaist.

As long as you try hot yoga once, you will fall in love with it.When we bear the test of high temperature, the body begins to accept this signal gradually, and the fumigation of this high temperature can open up the bones and organs, making us more flexible and calm than usual.This change has never been felt in my life.With our endless disappearance, a large amount of toxins are discharged from the body with sweat, as if we have a pleasant conversation with our own flesh and Skin.Wake up, at this time, you can only be described as the word refreshing.I believe that every man who is willing to challenge himself will be obsessed with this party about perseverance and perseverance.

The benefits that hot yoga can bring us is not limited to this. Through exercise and environmental temperature, the body has experienced unprecedented sweating. A large number of concentrated perspiration can help the Skin's pores open.The toxin of the body will be discharged with the sweat glands, and the fat accumulated in the body will be burned, and the asana of the hot yoga will also shape the muscles and metabolize the fat, thereby narrowing the volume of the fat wall.The beer belly that has troubled us for a long time will also be effectively controlled.

High temperature yogaPractice method

Sinic, breathing, and meditation are three basic factors that are progressive in order of yoga exercises. Abdominal breathing and laryngeal respiration are two basic breathing methods of hot yoga.The tongue is required to roll back inward, the throat contraction in the throat when breathing, and he can hear the sound of his throat.The advantage of breathing in this way is that it can activate the lung lobe of the human body to the greatest extent, and excrete the deposited exhaust gas out of the body.If you want to implement these actions to be in every call and suction, it is absolutely easy to do.

High temperature yogaType 26 name

Deep breath

Half -moon

Squat

Eagle

Stand your head and touch your knees

Standing Bow

Balanced rod style

End leg front bow type

Triangular style

Standing and split legs to touch knee

Tree style

Toe stand stand

Paralyzed corpse

Holding knee flexing legs

Sitting up

cobra

Both legs "cicadas"

Full cicada

Bow

King Kong sitting style

Half Turtle

Camel style

rabbit style

Siter forward flexion

Spine rotation type

King Kong Kneeling posture breathing method

High -temperature yoga 26 type detailed explanation

Standing deep breathing

In practice, you must always breathe with your nose: so that you can filter dirty air and harmful bacteria, or stabilize the nerves to make your body healthier.Practicing hot yoga must also follow the step -by -step rhythm, so that it will have good results.Keep standing position, straighten your legs, straight spine, the heels and large toes are close, and the ten fingers are placed on the jaw. When you inhale, use your throat to breathe. Try the elbow as much as possible.Inhale, then tilt your head backwards, get the elbows together, and exhale to the greatest extent.This cycle of 10 breathing.

Efficacy: Be careful not to close your eyes, and try your best to make your lungs feel completely breathing, and prepare for the post -position method.

Half -month/hand -touched foot

The body is still upright, the fingers are clenched and tightly, the index finger is straight, and the arm is close to the sides of the ears.Keep the same time.When bending forward, the body is leaning down, let the upper body and the legs close, hold the heels with both hands, and feel that the difficulty can bend the knee and keep it for 0-20 seconds.

Efficacy: This set of movements strengthen the exercise of waistline, hip, thighs and other parts as the beginning of warm -up.

Clumsy

Stretch your arms forward, as wide as your shoulders, your palms down, bend your knees until your thighs are parallel to the ground, the upper body is straight, keep it for 10-20 seconds, and then slowly restore the body.After that, do a set of exercises that are lifted up to the maximum heel. The movements are the same as the above, but when squatting, let the knees close together and keep it for 10-20 seconds.

Efficacy: This movement is very helpful for the blood circulation of large legs, hip muscles, and the blood circulation of the knee and ankle joints. People with disc herniation can often practice this action.

Bird -style

Straighten your arms, put your left arm under your right arm, bend your elbows, so that your arms are vertical, and the palm of the palm will be combined.After controlling the balance, focus on the left leg, stack the right leg from the front, make the right foot hook the left calf, slowly squat and keep for 10 seconds.Change the other side, do the same action, and keep the same time.

Efficacy: The focus of this action exercise is the legs and balance ability, which can effectively prevent the calf muscle spasm.

Stand your head and touch the knee

Stand, legs together, grab your right foot with your hands, cross your fingers, and hold your thumb to hold the big toes.Straighten your left knee, make your right leg parallel with the ground, straighten your arms and upper body, keep for 20 seconds, then bend your elbows, bend your body forward to your legs, keep for 10 seconds, and do the same movement in the direction.

Efficacy: This action is also very high in balance ability, and the attention of people is very helpful for tightening the muscles of the abdomen and thighs.

dance

Cheng Shanli stands up. When exhaling, bend your right calf backwards, hold your right calf. When inhaling, the left arm extends from the side. When you exhale again, use your hips as axis, lean forward in the upper body, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward, and your upper body lean forward.Tira's right leg is up. Keep it for 5 seconds. Then practice in the opposite direction.Efficacy: It can correct bad posture and make the lines of the body more beautiful.

The warrior stood in the third style, gripped the finger cross, the index finger stretched straight, the arms stretched upwards, and stuck it in their ears.Lift the left leg backwards, lean forward, so that the left leg, body, and arm are on the same straight line, keep for 10 seconds, and then change the direction.

Efficacy: While exercising the balance of exercise, this action can play a role in fat reduction in the hip, thighs, and hips, and at the same time, it is also good for the exercise of myocardium and lungs.

Standing and split legs touch the knee

The legs are about twice the shoulders width, the arm is opened horizontally on both sides of the body, leaning down, holding the heels on both sides with both hands, the head down, the forehead touches the ground, the legs are stretched, and the legs are stretched for 10 seconds.

Efficacy: This movement can prevent sciatica from neuralgia and massage the abdominal organs well.

Triangle

The legs are twice the shoulder width separately. The left knee bent makes the thighs parallel to the ground. At the same time, the upper body is bent to the left side, the fingertips tip to the big toes, and the palm is turned forward.Pay attention to the right leg straight, the right arm is upward, keep it vertically with the ground, breathe uniformly, and keep it for 10 seconds.Do it again in the direction.

Efficacy: This action can enhance the power of the hip joint and side waist, which is helpful for eliminating excess fat on the waist.

Standing and separating leg stretching

Stretch your hands up and closer, look down on your upper body, touch your right calf or knee, and touch the floor in front of your right foot.Breathing uniformly, keep it for 10 seconds, and then change it in the direction.The legs must be straightened, and the arms are stuck straight in the ear.Efficacy: This action often reduces the excess fat of thighs, hips, and hips.

Tree

Put your right foot on the palm of your left thigh roots, and hold your head over his head with both hands, and your arms are behind your ears.

Efficacy: replenishment and strengthening muscles of the legs, back, and chest.Develop a sense of balance and concentration, correct the body, promote the stretching of ankles, knees, and hip joints to prevent hernia.

High temperature yogasports equipment

1. yoga mat: not only can not slip, shock -proof, but also have a thermal insulation effect.(General practice rooms will be provided)

2. yoga clothing: sweat absorption and comfortable sportswear.

3. yoga brick: It can help to complete softness, extension and other actions step by step.

4. yoga Belt: When practicing the waist or leg stretching action, you can provide a reliance for your feet or waist.

The coat of yoga is spiritual, comfort, and emotional is Zen fun.Therefore, when buying a jacket, as long as you pay more attention to some small details, you can make you in line with Zen.Prepare two loose trousers for yourself.A sport -style knitted Casual pants can also be worn in the home service environment; one is cotton and hemp pants, which is popular with 7 points and 5 points, which can allow you to stretch, vacation, and fashionable grasp.

The shorts of shorts are the best choice for practicing Gao Wen yoga. It is naked to expose the Skin that can be exposed, so that sweat is proudly.

Can high temperature yoga lose weight?

"Because hot yoga has a good weight loss effect, it is very favored by young women. In fact, in addition to some patients such as hypertension and heart disease, hot yoga is a sport for men, women, and children." ShandongMs. Li Haiyan, the general manager of the provincial yoga international chain agency today, said in an interview with reporters that practicing hot yoga can clean the whole body through high -speed blood circulation, and discharge toxins through a large amount of sweat.

Hot yoga requires practitioners to be carried out at room temperature at 38 C-40 C. On the one hand, the effectiveness of yoga broke out from the human body. On the other hand, it is easy to be injured when practicing yoga without heat.For women with lack of flexibility, high temperatures seem to be heating a piece of steel, and then it can easily change its shape with a hammer.Therefore, practicing yoga at high temperature, the body's stretching will increase, the flexibility will be better, and it is not easy to strain.

The 26 actions of the hot yoga can restore the body to a balanced state in 70-90 minutes, so that every muscle, every organ, and even bones of the body can be exercised.To all parts of the body, let them return to a healthy and natural working state.

The deep breathing exercise of hot yoga can increase the oxygen absorption of cells in the body, increase the oxidation effect and burn more fat cells.Hot yoga can maximize the human gland to maximize its function.Practicing hot yoga, while reducing excess fat in your body, you can also get better muscle lines and high vitality Levels.Several positions in the 26 actions of hot yoga are particularly suitable for adjusting the thyroid gland, while the thyroid and the body's metabolism have a direct relationship, which can affect weight.Fat metabolism will also increase due to hot yoga, so fat will be converted into muscle and energy.

Therefore, hot yoga can create ideal weight.If you are not overweight, after practicing hot yoga, your weight will maintain the original state; if you do not lose weight, you will gain weight, and the healthy and solid body tissue, not fat.

High temperature yogaprecautions

precautions One

Each fitness method has its own special features, and hot yoga is no exception. For this reason, people who practice hot yoga pay attention:

First of all, practicing hot yoga will put some pressure on the heart and respiratory system, and people with heart disease, hypotension or weak constitution should be cautious.Beginners may feel dizzy, which is a normal phenomenon.Pay attention to the time of time when you practice, rest properly on the way, and supplement water.

Secondly, it is recommended that students do not eat three hours before the exercise. Drink a large glass of water in 20 minutes before the exercise. Do not eat within 1 hour after the practice.Due to the cold winter and the temperature difference between indoor and Outdoor, special attention should be paid to preventing colds. It is best to bring a thick clothes. From the hot yoga room to the locker room, it is not careless.It is best to take a bath after 20-30 minutes, otherwise the muscle joints that are completely relaxed in exercise will easily become stiff.

In practice, you must always breathe with your nose: so that you can filter dirty air and harmful bacteria, or stabilize the nerves to make your body healthier.Practicing hot yoga must also follow the step -by -step rhythm, so that it will have good results.

Once you have too much sweating, dehydration, nausea, over -fatigue, abdominal pain and other symptoms, please stop practicing immediately and ventilate.If the symptoms have not improved after trying several times, it means that your constitution is not suitable for this yoga system. It is recommended to choose other.

It is easier to accept the gym and pay attention to exercise.If you rarely exercise, it is recommended to choose carefully.You can try it first to see if your body can accept it.

People with severe colds, fever, kidney disease, diabetes, dysentery, heart disease, severe eye and ear disease, maternal and ear disease, maternal, and hypertension are not suitable for practicing hot yoga.

Do not eat 2 hours before practice. The blood needed by the stomach during food digestion can only be deprived from cycle blood full of oxygen. In severe cases, it may produce hypoxia, dizziness, nausea, and heartbeat.

During the practice process, you must add enough water to drink water during the time period. Do not drink too much pure water. It will wash away the minerals in the body.It is best to drink sports drinks rich in minerals and electrolytes.

Taking vitamin B before practicing can prevent dehydration; taking vitamin C and vitamin E after class can antioxidant.

towels and water should be brought during practice.Do not take a bath immediately after exercise. Wait for the dryness of the sweat, and then wash the pores after shrinking, which is more conducive to the discharge of toxins.

All precautions for yoga are suitable for hot yoga.

Practice 2-3 times a week, 70-90 minutes each time.

Beginners may be difficult to adapt to the pressure caused by this high temperature to the heart and respiratory system. There is a reaction of dizziness. This phenomenon is normal.At this time you can lie down and rest.

Practicing hot yoga through breathing adjustment, can also achieve the effect of meditation.

Hot yoga retains the original 26 -type movement of the original Hada yoga, scientifically arranging the order of pulling and heating according to the characteristics of human muscles, ligaments and tendons.This can be different from ordinary yoga. It must be carried out in strict accordance with the coach's guidance during practice, otherwise it will be difficult to achieve the improvement of the hot yoga step by step."Magic chair", "Eagle", "Warrior", "Tree", "Snake -like", "Baby Relax" ...In the routine, some special practice balance, some belong to the stretching movement, and some are relaxing physical exercises.

precautions II

yoga is a way to lose weight that many people like. In order to quickly achieve a better weight loss effect, many people like to replace it with high temperature yoga. So what should we pay attention to when practicing high temperature yoga?

1. Move with breathing

When doing action, you must cooperate with breathing without special requirements. Do not close your breath.All yoga position methods must be completed with slow breathing, and the action of breathing also abides by the principle of SZS.

2. Do action slowly

The most correct and most important thing is to slowly stretch the muscles to prevent accidents such as muscle strain or fracture caused by excessive motion.

3. Consciousness focuses on the main parts

When entering the ground position method, all the attention should be focused on the main exercise parts, and the physical feelings should be carefully experienced, and the consciousness should be avoided.When the spiritual concentration, a large amount of blood flows to the part of the exercise, which plays the effect of promoting blood circulation and removing excess fat here.

4. Eliminate laughter and speaking in practice

To prevent laughing and speaking in the practice, yoga exercises are the practice of fusion of breath and body movements. Laughing and speeches can cause dispersal and lost breath, especially when doing some inverted and physical reversal positions, the deep breath is particularly important.

5. Keep static when completing the posture

The static state after the posture of the posture practice is conducive to the practitioner to experience the serene feeling of "quietness". At the same time, it is concentrated in the exercise site with ideas, and then improves its own perception.

6. You must ventilate at high temperature

High -temperature yoga has high requirements for the surrounding air. Therefore, when practicing high temperature yoga at home, not only must you create a high -temperature environment, but you should also maintain good indoor air circulation.The high -temperature practice environment will make people sweat a lot. If the ventilation is not good, it is easy to dehydrate.The best solution is to open an air humidifier.

High -temperature yoga is a specific exercise that practice in a specific environment, which can make the body achieve more comprehensive exercise.

7. Do warm -up action before practicing

Before practicing, do some warm -up exercises.Smalical stretching and twisting can increase the elasticity of the body, and prevention cause muscle contusion due to sudden exercise.If dizziness, nausea and other adverse reactions occur during the practice, stop exercise immediately.Turn back to the normal temperature environment and rest in the place where air circulation.

High -temperature yoga needs to supply the supply of polyburies during the exercise. During the practice, pay attention to adjusting breathing to maintain sufficient oxygen in the body.Avoid exercise damage.

8. Hydrating homework is in place

High -temperature yoga consumes a lot of water in the human body, and practitioners often sweat.A normal person may consume nearly one liter of water for an hour.At this time, if the water is insufficient, the body will feel uncomfortable, and even dehydrate and coma.Therefore, before starting practice, you should drink a large glass of water, and you should pay attention to hydration during the practice.Do not drink a lot of water after finishing, this will increase the burden on the heart, causing some organ blood supply to keep up with.

Due to a large amount of sweat in high temperature yoga exercises, water should be continuously replenished to prevent the body from dehydrating.

The benefits of practicing yoga in winter

1. Effectively relieve decompression and improve efficiency

winter yoga can help you accelerate blood circulation and increase the supply of brain oxygen, which will have a positive effect on eliminating the fatigue of the brain's long -term work, enhancing memory, and improving learning efficiency.

2. Prevent osteoporosis

In winter, yoga is practiced by the sun, and the ultraviolet rays in the sun can not only kill the bacteria on the human Skin and clothes, but also have a disinfection effect on the human body; it can also promote the body's absorption of calcium and phosphorus, helping the health of bonesEssence

3. Can exercise the strong will not be afraid of the cold

Practicing yoga in winter can not only cause a strong body, but also cultivate tenacious will.Most people are unwilling to exercise in winter. The main reason is that the nature of the Sui is caused by the nature of the Sui. The more comfortable the human nature is, the better, the better, the better, so it is the most effective exercise for will in winter.

4. It can accelerate blood circulation and enhance cold resistance

Practicing yoga in winter can help improve the coldness of hands and feet.Because training yoga can promote our blood circulation very well.Due to the continuous contraction of the muscles, the accelerated heartbeat, deepening breath, and strong metabolism, the heat generated by the body increases.

At the same time, yoga can also enhance the excitement of the cerebral cortex, enable the body temperature regulation center to be sensitive, accurately regulate body temperature, adapt to the cold environment, and improve people's ability to protect the cold.Therefore, compared with ordinary people who adhere to the winter practice yoga, the cold resistance ability can be enhanced by 8-12 times.

5. Can prevent the body from bloated

winter is easier to fatter than summer, because winter is the least activity season. It is more fat that does not have exercise accumulation for a long time.Keep a healthy body.Because practicing yoga can consume calories.

What do you wear in winter to practice yoga

1. If winter is in the interior to practice yoga with heating, you can choose a warm and well -moisture -absorbent Modal fiber quality warm clothes, or cotton clothes.

2. If you practice high temperature yoga, you can wear thin yoga clothes.

3. If you practice yoga in a place that is not too warm, it is best to wear thick wool or cotton exercise uniforms. Be sure to keep warm.

Pay attention to yoga in winter

1. In winter, the limbs are relatively stiff. Before starting yoga, do some joint activities, including toes, ankles, knees, hip joints, fingers, elbows, shoulders, necks, etc.Fully stretch, and then start the practice of practice.

2. In winter, we should focus on the basic yoga body practice. Do not practice the difficulty in the form of difficulty, especially the reverse form.

3. When practicing, pay attention to the coordination of breathing and body, and you can use abdominal breathing methods.

4. After yoga sweat, you should replace the wet clothes from sweat to avoid colds and colds.

Can I turn on the air conditioner in winter training yoga?

In winter, you can turn on yoga.If it is really cold in winter, you can turn on the air conditioner or heating to prevent colds.After practicing for a short period of time, our bodies will heat up. The greater the strength of the practice, the more physical consumption, the hotter the body will be.When the body feels hot and can adapt to the surrounding environment, you can turn off the air conditioner or heating.Because the air conditioner needs to close the doors and windows, the air flow is not Smooth. When we do yoga, we need to take a deep breath. If the air quality is poor, it is easy to have a bad impact on the body.In order to breathe fresh air, it is recommended to turn off for a period of time, and then open the window for 15 minutes.

yoga in winter suitable for yoga

1. Dog of one -legged

This action can stretch the entire back and the back of the back of the legs.It helps to open the meridians, and accelerate blood flow to increase blood supply to the body and head.

Action essentials: prepare a four -corner bench type; when inhaling, the tail Bone is lifted, driving the legs to leave the level plane, the tailbone is lifted to the highest point, the legs are straight, and the back is flat;, Press the back of the shoulder, let the forehead look for the horizontal plane; restore after 5 to 10 breathing, and then relax to the baby style.

2. Anti -desktop

Anti -desktop can increase the strength of the waist and abdomen and arm, and exercise the core of the interruption; let the body heat up quickly and relieve the cold.

Action essentials: sitting positions, pointing between your fingers towards the hips, the distance from the hand to the hip of the hip, the palm pressure is actually the horizontal plane; when inhaling, the hip interruption is raised, driving the hips and legs to leave the level plane, tighten the abdomen, buttocks, and the hips, Touch the horizontal plane lightly; keep 5 to 10 breathing and restore the sitting position to relax.

3. Fantasy chair torsional style

The fantasy chair to reverse the strength of the legs and extend the muscle lines; by turning the massage of the abdominal organs, nourish the kidneys, help digestion, and keep the body recover.

Action essentials: prepare with mountain -style standing; inhale, both arms up, hands together; exhale, knee flexing, hip sinking, hip folding, squatting to the thigh with horizontal plane, flat back; the body twists the right side, the body twists the right side, the body twists to the right side, the body twists the right side, the body twists the right side, the body twists the right side, the body twists the right side, and the body twists to the right.The right elbow is pointed at the ceiling, and the two arms and shoulders are on one straight line, vertically on the horizontal plane; keep 5 to 10 breathing and change to the other side to practice.

4. Plow

This yoga movement can promote blood return, nourish the internal organs, heads, delay aging, prevent stomach, uterus, and chest sagging, alleviate the cold hands and feet; massage the entire back and reduce the back pain.

Action essentials: suck up in supine, raise your legs 90 degrees, use inertia to drive your hips and back to the horizontal plane; work hard to fall on the front of the front side of the head and drag your hands on the back of the back;After 10 times, slowly fell back and relaxed.

5. Triangular style

Triangle style is a relatively common yoga movement. It can stretch the whole body and warm the entire body; promote the abdomen of the lymph glands under the armpit, massage the entire abdominal organs; repair long legs to reduce excess fat and fat on the waist and abdomen.

Action essentials: open a leg with a long leg with both feet, 90 degrees with the right foot tip of the right foot, 25 degrees in the left foot; inhale, flat arms on the side of the arms; exhale, stretch your body to the right and down, try to light your fingers as light as possible as much fingers as much as possible.Touch the toes, your left finger towards the ceiling, your eyes look at the fingertips, keep the arms perpendicular to the horizontal plane, and the body is in a plane.

6. Dogs

The lower Dog can flexibly legs, stretch the back, and relax the shoulders and necks; make the blood flow back, increase brain replenishment, and nourish the internal organs.

Action essentials: four -corner bench preparation; inhalation, lift on the tail, drive your legs to leave the horizontal plane; exhale, step on your feet back, sink your shoulders, and look at the direction of the navel.

7. Grab your feet with your back

Stretch the back of the back of the legs to relieve the retreat, tension, and fatigue of both feet.

Action essentials: lying on the horizontal plane, inhaling, grab the big toe on the right hand; exhale, extend your right leg, and straighten your limits; keep ten breathing and change to the other side.

8. Both corners

Frequent the action of two -horns can relax the shoulders and relieve the shoulder and neck pressure; let the blood flow back and nourish the head and internal organs.

Action essentials: the feet are separated from the shoulders with the same width, and the hands are intertwined with both hands behind their backs; inhale, open chest, the scapula in the middle, and the arms are raised upwards to the limit; when exhaling, the hips are folded, the body is the body, the bodyFold forward and down; go to the direction of your head and stop to the extreme position for 5 to 10 breathing.

winter practice yoga taboos

1. Don't wear less

(1) When practicing, you must keep the room relatively quiet, and the air must circulate.

(2) Where there is no geothermal, members are best to put on cotton socks when they start practicing yoga, and take it off when they have slightly sweat to avoid cold feet.

(3) Please do not wear the back, knee, and short -sleeved practice yoga (except for the areas with Outdoor temperatures above 20 degrees).

(4) The north wind is Xiao Xiao, whether it is PVC yoga mat or TPE yoga mat, it feels cool on it, and I dare not stick the thin face on the Yoga mats.yoga mat.

(5) In the process of changing land to the practice venue, the body often absorbs cold air, and the pores on the surface of the Skin will unconsciously shrink.Pay attention to add clothes at any time.

(6) Avoid cold evils to infringe the body in winter. Members should not breathe cold air outdoors, because the temperature of cold air will enter the lungs, and then enter the heart and blood, causing cold air inside the body.Although Outdoor Running, yoga, your body may sweat outside, but the body cannot avoid absorbing energy below normal body temperature in breathing.For those who are specialized, it is necessary to practice in the cold temperature. Teachers who know how to "run the law" can only be guided.

2. Avoid too much

(1) Some old members feel that the curriculum is not strong enough. Often, two consecutive lessons and three lesson yoga are often recommended for a day. It is recommended that these students exercise one hour a day in winter.

(2) In winter, excessive consumption of life energy is difficult to quickly replenish the body.Although you can't feel the fatigue of excessive exercise at the moment, "consumption will become weak in qi", in the spring of the next year, the sub -health state will appear.

(3) exercise will not only reduce pressure, release the negative energy inside the body, but also consume part of the energy of the body. Among these energy, it must be replenished through the diet in time.

(4) For ordinary students, it is enough to exercise for an hour in winter in winter. Do not overdo it and be injured by exercise!You can't feel tired, don't mean that the body should persist.

(5) Do not suddenly take two or three lessons a day, and do not practice after many days. Irregular practice is also very harmful to the body. It will reduce the adaptability of the muscles and make the air flow inside the body not Smooth.

(6) If the yoga teacher and experts have a high practice strength, it is best to combine the method of sitting and nourishing qi, so that the joints of the body have sufficient energy to restore.

3. Taboo difficulty

(1) In winter, human bones are stiff, taboo excessively stretch the ligament, and the difficulty of force.Some too extreme movements, such as excessive bending of the knee, are very harmful to the human body and cause cartilage damage and joint disease.

(2) If the meridians are very severe, the extended ligament will be very hard and painful.The ligament extends to the limit, and it will inevitably require recovery time, and the recovery time needs to stretch the same time.It is best to relax completely during the recovery time and do nothing.

(3) 80%of the difficulty of practicing yoga in winter. In the practice, more rest time should be increased to avoid excessive stretching ligaments and practicing difficult types.

(4) In the yoga course, the intensity should be sweaty and not sweaty. Do not sweat, and do not force the joints to reverse to the limit.

(5) How long do you take to reach the limit of your body, you need to restore your vitality at the same time.

(6) Do not force the yoga. yoga may not be done every day. Only when you feel good, your body feels good, and do yoga when you are free, you will have more than less.

1. What is the difference between yoga pants and autumn pants

yoga pants and autumn pants are two different pants, but the visual sense of the yoga pants itself is similar to that of autumn pants, so it is inevitable that someone will mix it. In fact, the difference between yoga pants and autumn pants is relatively large:

1. yoga pants are mainly worn during yoga and fitness, and fashionistas will wear the street; autumn pants are mainly worn by warmth.

2. yoga pants can be worn alone. autumn pants generally wear other pants outside.

3. The material of yoga pants is mainly nylon and amino, and the elasticity is better; most of the autumn pants are cotton -based, comfortable, Skin -friendly, and warm.

4. yoga pants can be worn all year round, and yoga pants with different thickness according to different seasons; autumn pants are generally worn in autumn and winter.

5. Most of the yoga pants waist is a one -piece design. In addition to considering the degree of fit and not decline during practice, it also has a sense of fashion, and the triangle area will not look awkward;Obviously it is the clothes that are worn inside, and the embarrassing line is particularly obvious.

2. Can yoga pants be worn as autumn pants?

In the autumn and winter seasons, we must do a good job of cold protection and warmth. Many people wear autumn pants. Of course, traditional autumn pants are practical, but sometimes it looks bloated and bulky. When heating indoors, it is often dry and uncomfortable.Now, a ingenious way of wearing is quietly popular -wearing yoga pants as autumn pants, so can yoga pants be worn as autumn pants?

1. The benefits of yoga pants as autumn pants

(1) The fabric of yoga pants is thin and Skin -friendly, and it is extremely comfortable to wear on the body.Different from traditional autumn pants, there may be rough touch. yoga pants usually use high elastic and Skin -friendly materials, fitting like a second layer of Skin.This sense of intriguing makes people seem to have an invisible protective film, which not only keeps warm, but also adds comfort.

(2) The characteristics of yoga pants are also an ideal alternative to autumn pants.Compared with the loose design of traditional autumn pants, yoga pants often use slimming and tailoring. While perfectly showing the body lines, it will not twist and affect the overall shape of the outer pants when wearing it.Whether it is paired with Slim pants, jeans or skirts, it can easily show a beautiful curve while keeping warm.

(3) More importantly, the random penetration of yoga pants is its charm.After entering the warm indoor space, we often feel the restraint of other people or traditional autumn pants.At this time, take off the pants and match a loose top or long -sleeved T -shirt, which is easily liberated instantly, as if returning to a state of freedom, and at the same time, it can also reflect a decent sense of fashion.The delicate fabrics and Slim designs of yoga pants allow you to be confident and beautiful indoors even if you wear it alone.

2. The disadvantage of yoga pants as autumn pants

yoga pants are worn when you wear autumn pants. The main disadvantages are insufficient warmth. Although some yoga pants are designed with warm fabrics or velvet design, the design purpose is to exercise for comfort and convenience during exercise., Choosing yoga pants instead of autumn pants may not be warm enough.

Third, yoga pants when you wear autumn pants to wear cool

Some friends put yoga pants instead instead of autumn pants, but they all indicate that the wind blows a cold leg. Why is this?

The fabrics of yoga pants are elastic fabrics such as nylon, amine, and other elastic fabrics. Compared with cotton autumn pants, the warmth of the warmth itself is not good enough. In addition, the yoga pants itself are designed for yoga sports.In the area, it is easy to feel cool as soon as the wind blows.

1. Where is the difference between Shark pants and yoga pants

Shark pants and yoga pants are relatively tight pants. When you look at the appearance, you sometimes mix it. So what is the difference between Shark pants and yoga pants?

1. Different uses

yoga pants are special pants designed by yoga. Generally, wearing yoga; Shark pants can be used for daily wear, wearing Shark pants is very common, many fitness women also wear Shark pants to fitness.

2. Different fabric materials

The fabrics used in yoga pants are natural bamboo fiber fabrics and cotton fabrics, so they are more comfortable and warm; Shark pants are mostly made of oxygen elastic gauze and special nylon gauze, which is better elastic.

3. Different performance characteristics

Because yoga pants are generally made of cotton fabric, it is more Skin -friendly, more breathable, and warm, and its elasticity is also very good. When practicing yoga, you can easily control various actions.Shark pants are generally made of exquisite nylon gauze. It has powerful reflection, which can achieve a good shaping effect, and can also highlight the good figure of women.

2. Which fitness Shark pants and yoga pants are more comfortable

Shark pants and yoga pants are two different pants. You can wear Shark pants or yoga pants during fitness. So which one is more comfortable for Shark pants and yoga pants?

Generally speaking, yoga pants focus on comfort and practicality, usually in simple and elegant styles, emphasizing functionality and not pursuing too much decoration.Shark pants pay more attention to fashion. The diverse patterns, colors and decorations make it a representative of fashion trends. The comfort is not as good as yoga pants.

As far as the fitness field is concerned, yoga pants are suitable for soft movements such as yoga and Pilate, and their soft breathability and stretching can meet the requirements of complex yoga movements.Shark pants are more suitable for high -intensity activities such as fitness sports, Running, and dance. Its tight design and elastic materials can provide sportsmen with better muscle support and sport.

Third, can yoga wear Shark pants?

Yes, but the effect is not as good as the special yoga pants.

It is okay to wear Shark pants during fitness. yoga sports wearing Shark pants does not affect, but the role of Shark pants is to lift hips and skinny legs. Unlike yoga pants, it emphasizes breathability and comfort. ThereforeThe pants are so high.

precautions for yoga clothing Purchase

At present, more and more women are in love with yoga movements. When practicing yoga, a loose, comfortable clothes allow the body to move freely, avoid your body and breathing restrictions, relax your body and mind, feel good, faster, and fasterEnter the state of yoga.The soft -fitting professional yoga clothing is bent and ups and downs with the body's movement, which is tight and moderate, and it shows your elegant temperament.Clothing is a manifestation of culture, and it is a manifestation of style. It reflects the internal quality of yoga between movement.

The clothes that are suitable for choosing during exercise are becoming more and more diverse.Each texture, style, style, color, and style are different. Everyone can choose the favorite clothing according to their preferences, but yoga is a gentle, stretched, and integrated fitness method. ThereforeAbove, the suggestions are recommended to refer to the following points:

texture: Mainly using cotton or hemp whole fabrics, because the breathability and sweat resistance of cotton or numbness are very good, and it is soft and will not make your body feel nervous.In addition, you can also choose to add some Rica ingredients to the cotton fabric, which mainly increases the elasticity of clothes.

shape: Simple, generous, and neat.Do not have too many ornaments (especially metal), band or knotting on the clothes to prevent chromium from chrome and cause unnecessary harm.The limbs should be stretched freely, and the whole body should not be restrained.

style: Do not tie the cuff of the top, it is advisable to open naturally; the trousers should be loose or tie the rope, because there are some movements in yoga, and the tight mouth can prevent the trousers from decline.In winter, clothing is mainly trousers and long clothes.In the summer, short pants can be matched with trousers.

color: Try to choose a refreshing and elegant color, with solid color as the best, so that you can relax your visual nerves so that you can calm down quickly.Don't make the color too jumping and eye -catching, and make you feel excited. Try not to wear it when practicing yoga.

style: To highlight your personality, you can choose clothing with the Indian national style, loose and natural, and there is a sense of elegant and easy -to -free mystery; there is a modern style fitness suit, which is good for tight elasticity.Body, generally practicing high temperature yoga is more suitable.You can choose according to your preference.

quantity: yoga clothing should generally prepare more than two sets so that we can replace it in time, especially high -temperature yoga.But what needs to be mentioned is: For ancient yoga practice: think that we should always wear the same dress when we practice yoga without cleaning, which helps yoga practice.Of course, this is very difficult for our modern people, so we don't recommend it, just understand it as knowledge.

In short, when practicing yoga, let your body has no external restraint, stretch freely, and can bring you a calm and relaxed Yoga suit.

Tips: What do you wear high temperature yoga

In high temperature environments, you need to choose a high -temperature Yoga suit that sucks sweat and breathable than traditional yoga clothes than traditional yoga clothes to prepare high -temperature "cooking".Of course, as a fashionable high -temperature yoga practitioner, in order to quickly excite the body in high temperature, it is recommended to choose strong red, green, yellow and other colors.

After reading the above information, I think everyone should already know what to pay attention to when buying yoga clothing!