Principles for effective yoga exercises you need to know

Thursday - 06/07/2017 10:16
Yoga brings us great physical and spiritual strength, transforming anyone's life. The exact method of yoga will bring out the magic that this discipline brings to the practitioner. In addition to accurately maneuvering the movements, rhythmic and breath-taking, the initial preparation for a yoga session is also important.

This article, we will recommend to you the preparation for effective yoga exercises.
 
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1. Consult with your doctor and specialist before practicing
Not everyone is healthy enough to do all the yoga postures. Depending on the state of each person that will have the appropriate exercise. In case you suffer from cardiovascular disease, high blood pressure, low blood pressure, avoid banana, back and nerve diseases, So before workout, you should consult your doctor and yoga expert so that they know what to do and should avoid posture to fit the body, health status own.

2. Training space
Space exercise is an important factor while doing yoga. Our practice places need quiet, fresh air. Every yoga movement has a harmonious combination of deep breathing. If practiced in an air space with no air circulation or pollution, the exercises will not maximize efficiency. Quietness helps us focus more on each of our movements and breathing. For beginners, exercise in the room, open air, do not practice outdoors to avoid the toxic winds when the body becomes sensitive to the weather during the exercise.

3. Use carpeting, linen
You should practice on a mat. Yoga mats will help you avoid slipping, support you to avoid shifts and collisions with the hard floor of the floor, preventing injuries. With some stretching movements, you can use a towel to place the seat, under the head or hand to support the movement more easily. Without carpet rehearsal, you can use a mat or a medium sized blanket, less elastic to replace.

4. Dress rehearsal
Choosing the right outfit for yoga is also an important preparation. You should wear lightweight, not restrained. Do not wear too tight or too wide, with elasticity, sweat. When practicing, you should also barefoot and remove glasses, watches and other body jewelry. Thus, the workout will be comfortable and effective.

5. Time to practice
Do not exercise when you have just eaten. The best time to practice is 3 hours after the main meal and 2 hours after the snack. This is the time to avoid eating after meals. Apart from that, you can do yoga at appropriate times. We usually practice yoga in the morning after waking up and after work ends. This is the time when the body needs to be rejuvenated so it is best for the body. The minimum training time is 15 minutes. When you have a lot of time to practice, you should not do too much practice, only from 50 minutes to 1 hour to avoid the body to overwork and become tired.

6. Bath before workout
Taking a bath before yoga will bring comfort, more alertness for you to step into the exercise. Without much time, you can wash, clean areas such as face, neck, hands, elbows, knees, feet. Do not bathe immediately after exercise as this will affect the activity of the hormones. You should spend at least 30 minutes to 2 hours after a yoga session to rest before bathing.

7. Start before practice
Before yoga there must be a warm-up period. This is necessary for the flexibility of the muscles to help with stretching, bending and stretching in the next posture. You should practice neck joints, shoulder joints, arms, back. The warm-up should be between 10 and 15p before exercise. When there is not much time, the warm-up time should also be from 3 to 5 minutes.

8. Exercise slowly and relax while exercising
Yoga moves need to be slow to avoid tendon sprain, joint or other injury, regular exercise. When you exercise slowly, you also have the opportunity to follow your body, know where you are. When training, do not try to overwork yourself, to force yourself to be like the teacher or guide in the book. As long as you train well with your strength, there will be a gradual change every day. Over time your muscles and joints will become more flexible and your posture will be complete.

After each posture, you must have relaxed movements, at least 1 posture, deep breathing, full body relaxation that helps clear the body of the body and restore energy.

9. Concentrate on the thought
When practicing yoga, your mind must focus absolutely on each movement as well as your breathing, not to be dominated by anything. Any distraction that you can not complete the movement and effects of the movement will not be effective.

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