Yoga practice and tips | Look good and feel better

Yoga picture
What is yoga?

The word yoga means “union”. The body and breath both are closely connected with the mind. By controlling breathing and keeping the body during a stable position, yoga creates a harm.

Yoga practice is mainly composed of five key factors: correct breathing, correct practice, correct relaxation, correct diet, and active thinking and meditation. The posture exercise is to relax tense muscles, strengthen internal organs, and improve the flexibility of body joints and ligaments.

Consult a doctor
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Both young and old can practice yoga asanas. Anyone can practice yoga. If you have a disease or have any questions, please consult a doctor before you start yoga.

The right practice: yoga position

The purpose of correct practice is to improve flexibility and strength. The practice of each individual is slow and smooth. Avoid strenuous exercise; this strenuousness will produce buildup of lactic acid and cause fatigue.

Right breath

Most people use only a little a part of their breathing capacity.  Breathing correctly is to focus on your nose breathing technique to turn on energy and vitality. Breathing exercises focus more on exhalation to purify the turbid air in the lungs and remove toxins from the body.

Relax properly

The key to maintaining good health is to release tension through relaxation. At the beginning and end of every yoga practice, relax, and relax between certain positions. Relax allows the released energy to flow freely.

The right diet
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For a person who practices yoga, simple and healthy vegetarian food is recommended. They are composed of natural food and are easily digested. Such a diet can maintain the vitality and health of the body, calm the mind, and free up restless thoughts. Try to avoid foods, like canned or processed foods.

Positive thinking and meditation

Meditation is a state of consciousness. When practicing meditation, you must first learn how to calm your mind and pay attention to your spiritual energy from the bottom of your heart. Meditation can help us, reduce stress and replenish energy. If you can practice meditation every day, you will find that it will make you think more clearly and positively, and calm yourself.

The importance of yoga teachers

Whether you are practicing alone or in groups, it is best to practice under the guidance of a qualified yoga teacher. The yoga teacher will demonstrate how to relax your body, slowly and gently enter and exit yoga positions, and most importantly, when you maintain a balance, tell you how to breathe correctly. He (she) will ensure that your limbs will not be tense during the posture exercises and will help you stretch and straighten your body.

Also you need to know COVID-19

What you need

You don’t need special equipment to practice yoga. Although you can buy a special yoga mat to practice yoga, you can also lay a towel on the carpet to practice. To practice indoors, you would like an open space without furniture. The room temperature should be kept comfortable and avoid being disturbed during practice.

When and where to practice yoga

Try to practice yoga every day. Practice at the same time, be gentle. Don’t force yourself. A yoga practice should be a pleasure. Set aside a period of time that you won’t be disturbed. You don’t have to be in a hurry during this time. Practicing yoga in the morning can help you release the stiff joints after a night of sleep. Practicing at night can relieve the tension of the day. Whenever you practice it(yoga), do it two hours after eating.

Each course exercise: how long?

In order to get the most benefit, you should set a practice session to approximately 90 minutes. When you are very busy, try to shorten the course time and practice only a few positions. You should not feel rushed during the exercise. It is vital to permit enough time to relax.. You can always schedule breathing exercises at a next stage.

Understand the abilities of your own body

Before you start practicing yoga asanas, it is important to know the abilities of your own body. Never force your own body into a position or try to exceed the limits of your abilities. Remember, yoga is not a competitive sport. Progress may be very slow, but over time, your body will become very flexible. Relax yourself and enter each individual position gently, and while you are maintaining a position, check your body to see if you can feel the tension in any part of your body. If you feel this tension, then try to use your breath to relax the tension.

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Balance both sides of the body

Many of our daily activities tend to focus on using one side or part of the body. In order to achieve a healthy and harmonious balance, it is important to keep all parts of the body uniformly strong and flexible. Yoga practice makes every muscle group on both sides of the body work evenly to achieve balance.

The importance of breathing correctly

Breath brings life. Without oxygen, human cells will not survive for more than a few minutes. Many people only use part of their full breathing capacity, only about one-third of the oxygen inhaled in the lungs. This leads to stress and fatigue. Yoga breathing training teaches you to breathe through the nose, with more emphasis on exhalation, which can purify the lungs and eliminate toxins. These breathing techniques can enhance your physical and mental health.

How the lungs work

When you inhale, your diaphragm (located under the lungs) moves downward. The air is inhaled through the nose and introduced down through the trachea into the lungs protected by the chest cavity. If you are breathing correctly, the abdomen and chest cavity will expand as you inhale. When you exhale, your diaphragm moves upward, squeezing your lungs and pushing air out. The air pushes back up through the trachea and out of the nostrils.

abdominal breathing
Pranayama yoga picture

Learn to breathe effectively. Lie down back and place one hand on your abdomen. Begin to inhale deeply and feel your abdomen rising; then when you exhale, feel your abdomen sinking. Breathe slowly and bring the air deep into the lowest part of your lungs to practice your diaphragm.

The correct sitting posture

Use this position for breathing exercises: sit with your legs crossed and draw your head, neck, and spine in a straight line. Keep your shoulders upright and relaxed. If you are a beginner, you can sit on a soft mat or yoga brick. This will raise your hips and keep your back upright easily.

Complete yoga breathing

Place one hand on the lower part of the chest cavity and the other hand on the abdomen. Inhale, try to fill the lower part of the lungs, then the middle part of the lungs, then the upper part of the lungs. Feel your entire chest and abdomen expanding.

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