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.
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