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练瑜伽的最佳时间 - The best time to practice yoga

文章目录

一、练瑜伽的最佳时间
二、瑜伽的基本功
三、瑜伽的分类

瑜伽的最佳时间

1、练瑜伽的最佳时间

练习瑜伽姿势的最佳时间,让你能坚持下去的时间段,就是你的最佳练习时间。因此,每个人都应该根据自己的具体情况,选择一个最合适的时间来练习瑜伽姿势。一般来说,大部分的人都会选择以下三个时间段来练习:早晨、中午以及傍晚。

练瑜伽的最佳时间 - The best time to practice yoga

早晨做姿势练习可以唤醒你的身体,给身体带来氧气,让你一天都精力充沛。一般来说,选择早晨练习的人更容易坚持下来。但是,因为大部分人要上班或上学,早晨的时间毕竟有限,很多人也会选择午休的时候练习瑜伽姿势。

如果你是上班族,那么午休的时候练习几个伸展姿势,就能帮助你减轻工作所带来的压力和紧张。另外一个练习姿势的好时间是傍晚时分。

2、瑜伽练习前需要的准备

2.1、瑜伽用品准备

练习瑜伽时,可准备毛巾、垫子等练习辅助工具,初学者尤其可特别准备。熏香、精油或柔软的灯光、轻柔的音乐,均可帮忙你在宁静的气氛下顺利进行练习。同时,练习时要准备一套伸展度佳的瑜伽服,让你练习无拘无束,舒服畅快。

2.2、场地准备

练习瑜伽时要选择安静,清洁,空气新鲜的地方,尽量离开房间而选择露天的自然地。

2.3、心情准备

练习瑜伽时身体要放松,并保持愉快的心情。同时,初学者刚开始做不好是理所当然的,一定要有自信心、有决心,把锁紧的眉头打开,不皱眉头,开心微笑,以最宽松愉悦的心情来练习瑜伽

3、练完瑜伽后注意事项

3.1、不要马上坐下

有很多人练完瑜伽之后感觉累了,就会马上坐下,其实这样是错误的,练完瑜伽马上坐下,会导致下肢血液回流受阻,血液循环受到影响,加重疲劳状态,严重的甚至发生重力性休克。

3.2、不能马上吃饭

进行瑜伽练习的时候,人的神经中枢处于高度兴奋状态,而管理内脏器官活动的副交感神经系统则加强了对消化系统活动的抑制,加之在练瑜伽的时候全身血液会重新进行分配,集中供应瑜伽器官需要,腹腔内各器官血液供应相对减少,所以肠胃蠕动有所减弱,消化腺分泌减少,马上吃饭的话,容易增加消化器官负担,造成肠胃功能紊乱。

瑜伽的基本功

1、蛇伸展式

俯卧在瑜伽垫上,双臂放在背后,双手交握,低头,下颌接触地面,然后调整呼吸,吸气时,收紧臀部,头向后仰,手尽量向后拉伸。

练瑜伽的最佳时间 - The best time to practice yoga

2、拜日式

挺身站直,双腿并拢,胸前合掌,眼看前方,调整呼吸,吸气时,身体后仰,双臂向后伸张,膝盖伸直,呼气时,上半身前倾,双手接触地面,头部尽量靠近大腿前侧,保持姿势数秒。

3、后伸展式

坐在瑜伽垫上,双腿伸直,双手放在身体后面,身体后仰,眼看前方,然后调整呼吸,吸气时,弯曲膝盖,用手掌撑起身体,放松头部,保持姿势10-30秒,慢慢恢复到起始的姿势。

4、坐角式

坐在瑜伽垫上,两腿伸直,挺直脊柱,双臂自然放在身体两侧,眼看前方,调整呼吸,吸气时,将两腿打开,挺胸收腹,挺直腰背,再用双手握住脚跟,下压身体,头贴紧地面。

瑜伽的分类

1、哈达瑜伽

哈达瑜伽指的是任何需要做体式练习的瑜伽流派,或这些瑜伽体式。

这个大概念下面涵盖了很多的“品牌”。但是现在,哈达瑜伽的概念越来越多地被用来代表较“传统”的印度瑜伽,以示与阿斯坦珈瑜伽或Bikram热瑜伽这些比较强体力的练习风格的区别。

2、热瑜伽

瑜伽可以推荐给每位练习者,无论是初学者还是高级学员。

这个课程的奇妙之处在于所有的学生在课上所做的体式是一样的,只是根据自己的能力选择不同的层级而已,对每个不同水平的练习者,都有很具体的层级可以选择。

这些瑜伽体式就是为了身体、心识和精神的受益而设计的。

3、阴瑜伽

瑜伽,名为阴,因为其理念与中国道家思想中“阴”的概念非常契合,是非常独特的具有中国风的一种瑜伽

练瑜伽的最佳时间 - The best time to practice yoga

它与哈达瑜伽类似,但不同的是,它不像哈达瑜伽的主要目的是锻炼肌肉,而是拉伸身体的连接要素──关节。


Article catalogues

First, the best time to practice yoga.
Two. The basic skills of Yoga
Three. Classification of Yoga

The best time to practice yoga

1. The best time to practice yoga.

The best time to practice yoga posture, the time period that you can persist, is your best time to practice yoga posture. Therefore, everyone should choose the most appropriate time to practice yoga posture according to their specific situation. Generally speaking, most people practice in three periods: morning, noon and evening.

练瑜伽的最佳时间 - The best time to practice yoga

Doing morning exercise can wake your body, bring oxygen to your body, and make you energetic all day. Generally speaking, people who choose morning exercises are more likely to stick to it. However, because most people have to go to work or school, the time in the morning is limited after all. Many people also choose to practice yoga posture during their lunch break.

If you're an office worker, practicing a few stretching postures during your lunch break can help you reduce the stress and tension caused by your work. Another good time for practicing posture is in the evening.

2. Preparation before yoga practice.

2.1, yoga supplies preparation

When practicing yoga, you can prepare towels, cushions and other auxiliary tools, especially for beginners. Incense, essential oil or soft light, soft music can help you practice smoothly in a quiet atmosphere. At the same time, you should prepare a set of yoga clothes with good stretches, and let you practice free, comfortable and free.

2.2. Site preparation

When practicing yoga, choose a quiet, clean and fresh place. Leave the room as far as possible and choose an open natural place.

2.3, mood preparation

When you practice yoga, you need to relax and keep your spirits up. At the same time, beginners should be confident and determined to practice yoga in the most relaxed and happy mood by opening their locked eyebrows without frowning and smiling happily.

3, after finishing Yoga matters needing attention

3.1, do not sit down immediately.

Many people feel tired after practicing yoga, they will immediately sit down, in fact, this is wrong. After practicing yoga, they will sit down immediately, which will lead to blocked blood reflux of lower limbs, affected blood circulation, aggravated fatigue, and even gravitational shock.

3.2. You can't eat right away.

When yoga is practiced, the nervous center is in a state of high excitement, while the parasympathetic nervous system which manages the activities of visceral organs strengthens the inhibition of digestive system activities. In addition, when yoga is practiced, the whole body blood will be redistributed to supply the needs of Yoga organs centrally, and the blood supply of each organ in the abdominal cavity will be relatively reduced. Therefore, gastrointestinal peristalsis is weakened, the secretion of digestive glands is reduced, if you eat immediately, it is easy to increase the burden of digestive organs, resulting in gastrointestinal dysfunction.

The basic skills of Yoga

1. Snake stretching.

Lie prone on a yoga mat with your arms behind your back. Hold your hands together. Lower your head and lower your jaw to touch the ground. Then adjust your breathing. When you breathe in, tighten your buttocks, lean your head back, and stretch your hands backwards as much as possible.

练瑜伽的最佳时间 - The best time to practice yoga

2, Japanese style

Stand up straight, legs close together, palms close in front of the chest, eyes look forward, adjust breathing, inhale, body back, arms back stretch, knees straight, exhale, upper body forward, hands touch the ground, head as close as possible to the front of the thigh, keep posture for several seconds.

3, rear extension type.

Sit on a yoga mat, legs straight, hands on the back of the body, body back, eyes in front, then adjust breathing, inhale, bend your knees, hold your body with your palms, relax your head, hold position for 10-30 seconds, slowly return to the starting position.

4, sitting angle type

Sit on the yoga mat, legs straight, straight spine, arms naturally on both sides of the body, look ahead, adjust breathing, inhale, open the legs, chest, abdomen, straight back, and then grasp the heel with both hands, press down the body, head close to the ground.

Classification of Yoga

1. Hada Yoga

Hada Yoga refers to any yoga genre or yoga pose that needs to be practiced.

This big concept covers a lot of "brands". But now, the concept of Hada Yoga is increasingly being used to represent the more "traditional" Indian yoga, in order to show the difference between Astana Yoga or Bikram Yoga, which are more powerful practices.

2, hot yoga

Hot yoga can be recommended to every practitioner, be it a beginner or a senior student.

The amazing thing about this course is that all the students do the same posture in class. They just choose different levels according to their abilities. For each level of practitioners, there are very specific levels to choose.

These yoga poses are designed for the benefit of body, mind and spirit.

3, Yin Yoga

Yin Yoga is called Yin, because its concept is very consistent with the concept of "Yin" in Chinese Taoist thought, and it is a very unique kind of yoga with Chinese style.

练瑜伽的最佳时间 - The best time to practice yoga

It is similar to Hada Yoga, but unlike Hada Yoga, its main purpose is not to exercise muscles, but to stretch the body's connecting elements - joints.