[Yin yoga] What is the difference between yoga and yin yoga in the basic action of Yin yoga?

1. What is Liu yoga

Liu yoga is a genre born and established in Europe and the United States after the spread of yoga to the West.Its practice style and difficulty are between the two.Its extension, strength, flexibility, endurance, balance, and concentration.The connection between its asanas gives people a sense of success, so it is called "flowing yoga".Liu yoga emphasizes the harmoniousness of exercise and breathing. Each movement must stay longer and carefully experience the physical feelings.

Flowing yoga is a mixture of Harch yoga and Azusga yoga. Its practice style and difficulty are between the two.During the practice, the flowing yoga acts like a Smooth action combination like flowing water to strengthen the body. It is more important to emphasize stretching, strength, flexibility, endurance, and concentration.Tightly connect.The connection between its asanas gives people a sense of one go.

Suitable for healthy young people, people who want to lose weight and detoxify, and those who cultivate for more than half a year of practice of Hashe yoga are not recommended to practice weak and sick people.It can be well conditioned for people with mild autism and inconsistent attention.

Second, the difference between flow yoga and yin yoga

Flowing yoga and yin yoga can be said to be quiet, each with its own characteristics.Simply put: different practice forms; different breathing; different positions; different positions; different ideas; different curriculum arrangements.

Yin yoga

Yin yoga is a medical advantage in the basis of yoga practice and experience, combining the essence of Chinese Taoism and martial arts.Yin yoga emphasizes the relaxation of the whole body, clear all thoughts and combined with slow and natural breathing, maintains long -term movements, exercise bones and its connection tissue, regulate the nervous system, enhance endurance to achieve physical and mental integration in the state of completely relaxing muscles to achieve physical and mental integration.realm.

Yin yoga is a quiet yoga exercise.Seding from the great Chinese philosophy -Lao Tzu's Taoist doctrine.It emphasizes the deep muscles of the entire body stretching and clearing all the thoughts of the brain.The purpose is to relax us more comfortably.You can stretch your body freely.The movement of the movement is long, and the slow breath can completely relax the body's muscles. It pays attention to its own experience and exercise the endurance of people to achieve the connection tissue of stretching bones.Suitable crowd: suitable for people of different ages, challenging.The yin and yang are peaceful, slow and powerful, there is quiet in movement, and there is movement in the quietness, which is equivalent to Tai Chi in Chinese martial arts. Tai Chi in yoga is yin yoga.

And Liu yoga is suitable for healthy young people, people who want to lose weight and detoxify, and those who cultivate for more than half a year for Hashe yoga are not recommended to practice weak and sick people.It can be well conditioned for people with mild autism and inconsistent attention.

The concept of Yin yoga is related to some new theories of Taoism and Chinese medicine (mainly acupuncture).

Third, the principles of yin yoga exercise

1.Keep a long time

2.Relax

3.Yin and yang complement

4.Huste yoga should be more, yin yoga body can be less

5.Pay attention to the seasons of the exercise season environmental temperature

6.Keep spine bent at the front song position

7.The lower body position is heavy, and the upper body position

Fourth, Yin yoga Basic Essentials

1.The front curved is negative.The front curved movement makes our head and heart at the same height, so the blood is easier to enter the head.At this time, our myocardial muscle was relaxed and blood pressure was reduced.This kind of movement can help us relax.

2.Back bend is positive.Back bending moves the spine while activating our nervous system and Ren Du two veins.Such movements can inject energy into our body.

3.Usually in the morning or cold seasons, we need positive exercises to make our minds sober and increased in body temperature.In the evening or warm environment, we will need to be a negative practice to calm our minds and relax the body.

4.The more positive our practice is, the more diverse the movement will be; the more the exercise is to the negative, the more monotonous the movement is.

5.Breathing and meditation are two important parts of Yin yoga.

First, the emphasis is the connection tissue of the Bone of the body, ligament, lubrication and solaric membrane between bones, and using yoga's position method. Each action is resting for a period of time, 3-5 minutes, sometimes even 10 minutes, mainly mainly, mainlyThe exercise part is the Bone and the lower back.Therefore, during the practice process, it focuses on the stretching of the body, moves slowly, and maintains a long time within its own limit to achieve good results. This is also its biggest feature.

Second, slow and slender breathing, the static time of the movement is long, so that the muscles of the body completely relax, so as to achieve the connective tissue of the stretching Bone.

Third, let feelings go inward and pay attention to your own experience.

Fourth, exercise the endurance of people and lay a good sitting foundation for the cultivation process of yoga.

From the human body, blood and muscles are positive, and bones and internal organs are negative, but this understanding is relatively speaking.Combine the balance.The emphasis is the extension and pulling muscles, massage the internal organs, strong spine, and slow and slender breathing, regulate the nervous system to achieve a realm of physical and mental integration.Most of the usual practice belongs to yoga.

Practice object: Ordinary men, women, and children can practice.For practitioners with Bone injuries, they need to consult a doctor to agree to practice.

Fifth, the basic movement of Yin yoga

seiza

Sit your hips on the heel comfortably to stimulate the ankle.At the same time, the abdomen tightened, and the spine was naturally straightened.Put your palms on your thighs, your eyes are closed, and breathing for 1 minute.

Half Stirrup

Lie on the ground with your hands, gently hold your legs and feet stretching up the side, and bend your knees.In order to relieve hip tension, do not leave the shoulders while keeping breathing evenly.Make 5-10 times on each leg.

Dragon

One leg is in front, one leg is back, the front leg is flexed, the hind legs are straight, the calf and instep are sticking to the ground, the legs are on the same plane, the hips are relaxed, and the two hands naturally overlap on the front leg knees.Do 5-10 times on the left and right, and keep for 1 minute each.

dragonfly

Sit on the ground and gently open your legs to the side, lean forward slightly forward, stimulating the sleeding nerves.Pay attention to your ability, and feel the stretch of the inside of the thigh.

cradle

Lie on the ground, bend your legs, hold your knees with both hands and pull it to your chest.H buttocks leave the ground, waist to the ground.Keep for 1 minute, then lie down and relax, repeat 3-5 times again.

What time is good to practice yoga in summer

Early morning is the best time to practice yoga. It is best to practice before 8 am.Because the energy consumption of yoga damage from the morning in the morning comes from fat, not muscle. After one night of rest and purification, the intestinal and bladder waste has been removed. At this momentAt all times, our spirit is sober but not disturbed, and can be concentrated in practice.At this time, you are most likely to experience the effect of your body, and practicing yoga in the morning can also increase the metabolic rate of one day.

In addition, practice at noon to the top of the sun to the top of the head, practice after the sunset at night, and practice at 12 o'clock in the early morning, and it will also have a good effect.

Suitable yoga action suitable for summer training

1. Eagle style

This action requires the same hands and feet. If the right hand is walked behind the left hand, then the right leg should be wrapped around the left leg.Of course, this action is not difficult, and the request should not be high.This action is to twist yourself into twist -shaped and stand for a minute.

2. Bending moon style

This action is easy to imitate, you just need to straighten your arms, and then slowly bent on the side of your body.When doing action, you can do it in front of the glass so that you can see your movements. Once you find that the action is wrong, you can correct it in time.Pay attention to the chest and abdomen when doing movement, and close your arm close to double, so as to maintain Smooth breathing.

3. Camel style

Kneeling on his knees, "anti -bow", to see to what extent you can do according to your own situation.But to control yourself, look back as much as possible, support your hands on the heels, and the knee joint must be right angles.

4. Snake style

Lie down on the ground, and lift your head as much as possible, just like the cobra.Don't think that this is a relaxation action. In fact, it is difficult to really do it.

5. chair style

Knee and feet are tightly tightly, squatting down a few feet, just like you are sitting in a chair.Raise your arms over the top of your head and face your palms.

Keep your right posture, lift your right knee about 12 feet away from the ground, keep this posture, and make three deep breaths.Put your legs down, then lift your left leg and repeat this movement, and do it twice per leg.

precautions for practicing yoga in summer

1. Listen to the body's feelings and determine the practice time by the physical response.It can be practiced for about 30 minutes in the morning in the morning. Friends who practice in the early stage can be a few minutes or ten minutes, and then slowly increase the practice time.

2. Practice different content at different times, such as practicing more positions in the morning, noon, at night, more meditation, and so on.

3. The temperature in summer is high, and the human body will sweat a lot during practice, so the water loss in the body will be a lot.Therefore, you should pay attention to replenishing water in time to prevent heat stroke.Generally speaking, if the strength of the exercise is not high and the amount of sweating is not very large, you can drink 1-2 cups of water each before and after the practice.yoga practitioners who take weight loss as the main purpose should drink a glass of water every 30 minutes during exercise and drink a glass of water after exercise.

4. If you feel dizzy, chest tightness, nausea and other symptoms, you should stop practicing immediately. When the air is fresh, the ventilation, good ventilation or normal room temperature rest.

5. After practicing yoga, do not drink cold drinks and blow air conditioners immediately because of greedy coolness, and take a cold bath. It is best to take a hot bath after a short break and water supplement.

6. The loss of sweat will take away part of the minerals in the body, such as potassium and narn.Therefore, you should pay attention to some fruits and vegetables rich in minerals in your diet. For example, eat more fruits such as banana and orange. vegetables like mushrooms, broccoli, peanuts, etc. should be eaten frequently.

7. After the practice, you need to bathe and eat after 30 minutes. At the same time, you should not sigh the air conditioner for a while after exercise or blow the air conditioner out of the air conditioner.

8. Do not make up before practice, because sweating can block the pores.

summer training yoga equipment

1. Basic non -slip yoga mat

What is the most basic equipment for practicing yoga?Isn't it our yoga mat yet?Many actions in yoga need to be completed on the yoga mat. When choosing a yoga mat, pay attention to choosing some Yoga mats with suitable thickness and good non -slip. In this way, it will not slip back and forth.Good Yoga mats, if there is no odor!

2. Standard summer Yoga suit suit

Do you choose clothes when you exercise?If you choose the clothes we live in usual, some movements may not be done enough, then the exercise effect is naturally not good enough.On the contrary, choosing a summer Yoga suit with good elasticity, fit, and good sweat -absorbent can make your exercise effect better, move more in place, and double the weight loss and detoxification!

3. Sweating sports towels

Khan dripping during exercise, do you wipe with your hands or towels?It must be a towel!Most people choose to wipe with a towel during exercise, because the towel is strong in water, whether it is yoga or the usual fitness exercise, it is a good choice.

4. Other yoga tools

There are yoga bricks, yoga ropes, yoga balls, etc., yesThe most common yoga weapons can be added on the basis of a certain yoga.

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!

top ten people who are not suitable for yoga

1 Those with blood coagulation diseases, avoid practicing yoga

The movement of yoga needs to be swinged and stretched by limbs. During the process, the peripheral blood flow may be reduced, it is more likely to cause severe blood solidification and cause cardiovascular disease.

2 , Osteoporosis, be careful when practicing

Some yoga movements must be supported by the body by hand or feet. If there is osteoporosis, it is likely that when the power of the core muscle group is not well trained, when the elbow is supported, the fracture is not careful.

3 For those with spine skating and disc herniation, avoid excessive bending of the waist

Among the most basic actions of yoga, the "worship of the Japanese style" is one of them. The practitioners must bend the waist down. At this time, those with spine skid may cause the spine to slip again because of this movement;The disc herniation may also cause the lower limb nerve compression because of the accidental movement of bending.

4 , Poor physical condition, the first healing of the serious illness, and the early stage of the fracture should not practice yoga

yoga requires good physical condition to achieve the effect of exercising physical functions and muscle groups. If the physical condition is not good, muscles, joints, and ligaments cannot play strength. When practicing yoga, it is easy to hurt.

5 , Do not do yoga within one hour before meals

The action of yoga requires the body to be curved and reversed, so before meals 1 Do not do yoga within an hour. It is best to reduce the amount of food before doing yoga to avoid increasing the burden on the stomach.

6 , Emotional fluctuations should not practice yoga

yoga is a exercise that must be cooperated with the body and soul. If the muscle group is tight if you are angry, anxious, and nervous, it is best not to practice yoga to avoid injuries. Only when you practice yoga with soft muscles can you be more healthy and safe.

7 After a few classes, I feel that joint and tendon pain may not be suitable for practicing yoga

Some people are born with badness, while yoga is to train the body's softness and extension of muscle strength. If each time you practice yoga, joint pain or tendon inflammation occurs.Not enough, not suitable for yoga action.

8 , Pregnant women to practice yoga Be careful

Although there are so -called pregnant women yoga for pregnant women, this refers to the person who has practiced yoga for a long time. If you have never practiced yoga, it is recommended to get pregnant 12 After the week, doctors evaluate the situation of good pregnancy before practicing.

9 , Estate pressure too high, high myopia, not recommended to stand on the head and feet

Being forward or inverted will increase intraocular pressure. Therefore, people with too high intraocular pressure and high myopia are not recommended to practice yoga.

10 , Epilepsy, Cortex damage

Many movements of yoga will involve stretching to the neck, and if there are epilepsy or damage to the cerebral cortex, the stretch of the neck on the neck back and back, may induce seizures.

If you want to avoid exercise damage, remember to have any problems, stop at any time, and ask the teacher. If a certain action is difficult to reach the standard posture, dont be too reluctant. It may be that the body is not ready. Do not practice with a comparative mentality.yoga and yoga are the deep feelings of individuals, and everyone's understanding is different.

Taboo of yoga Nine Congress

1 , Forbidden comparison

yoga is not difficult and difficult"Contest", in fact, each process is a kind of form.Just like the flowers are open, there are buds, first blooming, blooming, and blooming, each moment is the most beautiful.Guide yoga practice from the body!

2 Diet before and after prohibited

It is best not to eat one hour before and after yoga practice.Because yoga is a movement of stretching the whole body, it will also involve twisting, forward flexion and other forms. Diet before and after yoga practice can easily cause dizziness, nausea, and increase the burden on the stomach.

3 , Forbidden three days fishing

yoga is a journey of loneliness, and it is also a training. yoga can not become beautiful in one or two days. It should develop a regular practice. Several times a week, gradually become a habit.First of all, what you have to do is persistence.

4 , Forbidden

Attitude is the prerequisite for you to open the yoga. When the attitude is correct, your heart will slowly sublimate. No matter what you do, you must have a beginning and an end and correct your heart.

5 Permit

Some people feel that their legs are not fine enough, and some people feel that their arms are too thick. They always want to improve these shortcomings for sex. yoga is a practice for the whole body.Essence

6 , Forbidden

Do nt always think that you can swing your motion is yoga. The practice must be complete. If you do nt warm up or stretch it, you can hardly be difficult and difficult to stretch. If you do nt hurt, you are lucky. Do nt hurt others because of your recklessness.

7 , Forbidden to be distracted

yoga is to put all attention on the breath and let the body type with breathing. When you are thinking about what you eat for dinner, you can play for five minutes for a minute, and your mind is scattered.

8 , Forbidden to practice

Some people only practice style and never care about the cultivation of the soul. They think that meditation and rest are useless. yoga and meditation and breathing are actually complementary and indispensable.

1. What are the actions to increase yoga?

1. Lie on your legs

Lie on your back, straighten your legs, open your arms to both sides, raise your fingers at the same time, open your fingers, slowly lift your left foot to leave the ground, and kick out the back, maintain it for 30 seconds, and replace it on the other side to repeat.

2. Turn on your back

Lie on your back, straighten your legs, hold your hands on the back of your head, stretch your right leg straight on the bed, twist your body to the right, and bend your left leg with 90 degrees, so that the left leg is placed on the right side of the right leg, replaced to the right side of the right leg, and replaced to the right side of the right leg.Repeat the other side.

3. Bridge

(1) Lie on the back, the back of the back, straighten your arms and close your body, bend your knees, your feet are completely on the ground, and your abdomen will breathe.

(2) Slowly support your arms, lift your hips and leave the ground at the same time, and raise your thigh surface with a straight line with the side of the body.

4. Stretch your legs

Lie on your back, the back of the back, straighten your arms and close the floor, bend your left knee, your left foot is completely on the ground, straighten your right leg, keep the two legs on a horizontal plane, extend your right foot as much as possible, and maintain 30 seconds.Replace it on the other side to do it repeatedly.

5, limbs towards the sky posture

Lie on your back, be on the back of the ground, straighten your arms straight up, and keep the shoulders wide, the palms are opposed, your feet are close together, and at the same time, straighten your legs and lift it away from the floor, until the arms are parallel to the legs, the head is slightly leaning, and the head is slightly tilted.30 seconds, replace it on the other side and repeat it.

6. Shoulder down

Lie on your back, be on the ground, place your arms on both sides of the body, slowly lift your feet and leave the ground, and lift your hands upwards, drag your hands behind your waist, and support your waist and stay away from the bed.The posture in the picture.

2. Is yoga increase really useful?

Although heighting yoga is an effective increase in exercise, different human constitutions are different, and the Bone development of the body is different. Therefore, the effect may be different after practice.Some people have started practicing before their Bone development is not mature, and after practicing, they have seen results.However, some people have matured skeletal development, and it has reached the level of difficulty changing. Continuous practice may not be effective.

How long does it take to increase yoga to increase? This depends on personal circumstances.Some people have found that they grow taller for 3 months, but some people may not have grown tall for a year.But it is certain that the time to increase the height yoga is too short, such as one month, it cannot be achieved.Because no matter what kind of movement, short -term exercises can not achieve results, and long -term persistence is needed to change the bones.In addition, during the practice period, you must also cooperate with diet therapy to eat more foods that promote Bone development or drink more nutritious soup, such as Bone soup.If the nutrition is made up, the yoga movement is also well done, and naturally it will have an increased effect.

Third, practice the precautions for increasing yoga

1. When practicing yoga, you must practice action within your own limit edge range. Do not force yourself, or you may strain.The so -called limited range is when you stretch until you can't stand it. If you feel pain, don't continue to move.

2. At the beginning, the high yoga may occur. After practicing, muscle soreness may occur, but do not be too nervous. This is a normal reaction. As long as you massage and ice appropriately, you can relieve it.

3. Practicing yoga, it is best to practice in an empty stomach.Generally, one hour before practice is unable to eat, but if you eat, take a little rest for a while, and then do it. Otherwise, the movement involves abdominal related actions, which will affect digestion.

4. During the practice, if there are no special requirements, you usually breathe with your nose.But if you have mastered the yoga breathing method, you can exercise flexibly, and you can also use it cleverly.

5. yoga movements are slow and clear. If you find that the movement is rapid and short during practice, it may be to learn wrong. You must stop immediately and practice the correct movements.

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