Summer, summer heat, is not sitting at home inexplicable irritability, UV-out movement and that too? Maybe this time, yoga will be your best choice. As a set of fitness, heart health, entertainment, indoor static sports, and yoga can make to the body, mind and spirit of harmony and unity, which originated in India, popular in the world of the East one of the oldest physical operation, after the evolution , has developed into a fashion fitness for all ages.
The greatest feature of yoga is to practice the process must focus on the combination of physical and breathing, when the practitioner into the deepest levels of meditation, will be the perfection of life and consciousness awakened state, the energy to wake up the inner sleeping to get the maximum understanding and maximum pleasure. It is reported that more than half of Chinese people have joined the ranks of yoga practice, and Guangzhou interested in practicing female fans already more than 80%.
Indian yoga has a number of factions, such as Hatha yoga, Tantric yoga, chi, yoga, business Yoga, Ashtanga Yoga and religion Yoga points system, etc., come into contact with the public position is now mostly from sub-Hatha Yoga and Ashtanga Yoga method, said to the factions, specifically to add a little health coach, "often mistaken for the general public will be Pilates is a yoga class, in fact, it originated in Germany, and yoga are essentially different."
Depending on the scientific principles, modern people from the most basic yoga postures, such as beauty derived gradually yoga, slimming yoga, aromatherapy, yoga, hot yoga yoga and a variety of health programs. Hong coach told reporters that almost dignified full yoga class, and one of the most popular, was undoubtedly the beauty, slimming and health care, yoga classes.
MM hot yoga as their favorite summer
Among the many yoga classes, yoga classes which fit in the hot summer practice? According to health coaches, due to the summer, hot yoga detox slimming effect with its stand fast by the favor of many MM has become the choice for summer yoga, at present, in the Canton area yoga practitioners have preferred hot yoga as much as 80%. However, the health coach to remind you that the practice of Bikram yoga requires moderation.
Is above 38 ℃ environment, combined with posture, breathing and meditation, Bikram yoga can help people gain strength in a short time the dual effect of detoxification and reduce fat. Bikram yoga practitioners can make a lot of sweat, and sweating is the body detoxification process of the process, which is the most obvious health effects, not to mention the high temperature environment can also raise the level of the body to a new level, can make usually think of difficult yoga posture, which is particularly suitable for training and flexibility are not always weaker young women, because when the heat makes blood flow, people in practice action will not only be a lot easier, but also the full body stretch will become more fun and comfortable.
Not over-exercise, twice a week to
However, many people practice Bikram Yoga when there is a misunderstanding that the more thin the faster trained within a short time, a lot of sweating to eliminate more toxins. As everyone knows, in addition to toxins, sweat a lot during practice, but also take away the body of the large amounts of water and minerals, "to calculate a normal person, an hour of hot yoga exercise the body can consume one liter of water, if not add water could even lead to symptoms of dehydration and heat stroke. "And, also on behalf of the body sweat divergence yang, when people sweat excessively, makes the body's yang qi, chi Shing, resulting in an imbalance of yin and yang, easily lead to physical discomfort. "Poor health, unable to properly carry out the body's natural metabolism, and thus the effect of weight-loss will not be reached." Therefore, the health coach to remind you, hot yoga twice a week can never be over-exercises.
Tone the body but also gain peace of mind aligning
Busy urban life, the pressure and competition for long-term by many people, insomnia, depression, the impact of energy often feel bad, tired, the body a long period of sub-healthy state, but also seriously affect the quality of life.
Although yoga can lose weight, but this is by no means the ultimate goal of yoga practice. According to Conway coach, yoga's most profound implication not only in tone the body, but also in aligning; keep practicing to obtain a very peaceful, tranquil state of mind, a healthy, happy life, and maximize the well-being sense.
Yoga can reduce stress and anxiety, pain control, and calm emotions, on such as: diabetes, hypertension, depression, insomnia, obesity, back pain, asthma, dyspepsia, premenstrual discomfort, migraine with adjuvant therapy.
The greatest advantage of yoga, or through breathing exercises, calm down people's hearts, not Xinfu air dry. Kang came to learn martial arts instructor said he was very irritable temper, but yoga has completely changed her, "yoga has been more than ten years, has completely changed the mentality of impatience." When the peace of mind, physical health, people good things will be more sensitive, leading to heartfelt joy.
Noun interpretation
In addition to hot yoga yoga improved the past, but also in a room temperature 35 ℃ -42 ℃ circumstances and under strict with the ventilation system, complete within 60 minutes of yoga postures in 26 fixed. Bikram yoga with weight loss, increased heart, lung, kidney function, increase the flexibility of the body, regulating mood and stress, promote metabolism, enhance immunity, improve joint mobility, can also help expel toxins, making the skin bright and shiny , regulate the endocrine, sleep and so on. Exercise on the body shape, body shape and physical health are very helpful.
Bikram Yoga is the role of the human body's largest of its detoxification process, it exercises through the temperature and speed, amount of perspiration the body several times more than usual, excess body fat through sweat row out to play a detoxification and Cellulite role.
Course choose to
Let your body tell you what kind of yoga for
Wide variety of yoga classes, how to choose their own lovers do yoga? Hong coach told reporters after thousands of years yoga evolution, has spawned a number of different factions, different factions of asana practice and there are some differences based on the theory, so practice should make the different needs for their different choices. This requires that they not only understand their own physical condition, according to their physical and situation to be selected, but also within our capabilities, not instant success.
Different yoga teaching, the emphasis varies. Health coaches suggest that you first want to know their purpose of yoga, and then go and test class, the teacher's teaching experience and class environment. After practicing a few times, your body will know what yoga class for you.
Exercise recommendations
3 times a week is appropriate for beginners
Yoga Beginners can the frequency of 3 times a week to practice, 30-40 minutes each session, over a period of time, I feel increased body flexibility, physical strength has also increased the (usually after 4 weeks), can be separated into days of practice; so often, if is for the purpose of fitness, 3 times a week; if it is to lose weight, of course, the best every day; if it is necessary to use yoga to cure some chronic diseases, should the doctor The exhortations to practice. Some friends will love the yoga exercises 2-3 times a day, but recommends no more than 3 times as much as possible, because the body needs time to recover, but will affect the practice overload practice effect, too far.
Fees
Teaching 1 to 1: 300 yuan / hour since;
Large classes (5 or more classes, a class up to 40 people): about 80 yuan / hour.
preparation
Time
4-6 points early in the morning is the best time to love to practice yoga http://www.ayujia.com/
Just make sure the fasting state, at any time of day can be practice. But after a meal (3 hours) is not practicing yoga posture of. It seems the real yogi, 4-6 points early in the morning is the best time to practice yoga, this time surrounded by silence, the atmosphere is most pure, gastrointestinal activity stopped, the brain has not yet active, and easy access to state of deep practice.
Venue
Do not wind, cold or polluted air in the practice
Best to practice yoga in a clean, comfortable room, there is enough room for stretching, avoiding near any furniture. Room with fresh air circulation, and the freedom to breathe oxygen. Best to put on the green plants or flowers, can also play soft music to help relax. Do not the wind, cold or polluted air in the exercise, and do not practice in direct sunlight (except dawn, because the light was soft, healthy).
articles of clothing
To cotton, linen texture better, try to use a professional
Yoga postures should wear loose clothes and soft, the texture is preferred to cotton, breathable and practice must ensure that when the body is not binding. Have to take off shoes and socks off at best (the foot should keep warm in cold weather), watches, glasses, belts and other accessories should be lowered.
Of course, the use of professional yoga yoga mat for good, local flat surface too hard or not, when serving as a buffer yoga mats can help keep your balance. However, if you do not have a professional yoga mats, covered with carpet or blanket can be folded. Do not perfect the floor or the bed is too soft to practice, but be careful not to let the foot slipping. Beginners can also use some of the props to assist the practice of certain postures, the available props such as yoga blocks, Yu Jia Sheng, and even the walls, tables, chairs and so on. Many posture can use the appropriate props, help you step by step exercises, but also accurate knowledge of each posture to convey the feeling of the body.
Sauna bath
Suddenly cold stimulation suddenly hot body injury
Do not shower the first 20 minutes to practice yoga, because yoga practice will become extremely sensitive to bodily sensations, then suddenly turns hot cold if given the stimulus, but will hurt the body, depleting the energy stored in the body. Bath should not be within 20 minutes of yoga, because after the blood circulation of the bath, muscles become soft, if the right to practice yoga, not only easy to make the body injured and cause high blood pressure, increase the burden on the heart. Heart disease, hypertension, hyperthyroidism and other diseases with particular attention to this point. In addition, not long after the sun bath, practice yoga postures. In about 1 hour before yoga practice cold baths, allowing practice to achieve better results.
Catering
Avoid eating oily, spicy food
As mentioned earlier, within 3 hours after a meal should not practice yoga postures. However, you can practice before the 1 hour, eating a small amount of liquid food or drink, such as milk, yogurt, honey, fruit juice. Practice, you can drink a little water to help expel toxins (as duck a line of practice, you should drink plenty of water even.) 1 hour after the end of yoga practice, eating the best. Best to eat natural foods, avoid eating oily, spicy food or cause too much stomach acid. Eating Enough is enough, eat too much, people feel depressed and lazy. In addition, decreased appetite after practicing yoga, exhaust, increased defecation is a normal phenomenon.
Oct 5, 2010
26-style authentic Bikram Yoga
Hot yoga is from India, the world's leading yoga teacher Bikram Choudhury the assistance of doctors created, it is also called BIKRAM yoga. Bikram out from India to Hawaii, Japan, the climate is not suited to, his students began to warm the place to practice, until 40 ℃, he was beaming with satisfaction smile. 1971, Bikram invitation to the American Medical Association should be brought into the United States. Bikram's Yoga system is composed of 26 postures, you can in 90 minutes so that the body move. The transformation of these positions to stimulate the body can achieve a balance. In 1973, Bikram began training teachers and teaching around the world to his "hot yoga."
26 actions, 40 ℃ - BIKRAM yoga pose yoga http://www.ayujia.com/ love
The movement from one position to another, more perfect order of convergence of action, 26 reps to make a fresh oxygen-rich blood to the whole body organs and muscle tissue, adjust the body parts to achieve the best physical condition. Normal body weight, muscle shaping, and a sense of immediate well-being born.
Yoga training center if appropriate and select the appropriate heat and humidity, the practitioner will be sweating. Even if the room has no heating, practicing yoga in the heat generated in the process also make you sweat. Bikram invented the heat treatment method, try a different temperature and humidity, and finally chose this standard now.
BIKRAM the difference between yoga and yoga at room temperature
Do not venue
Bikram Yoga training ground to reach a certain temperature, usually about 38 to 40 ℃.
Different purposes
High temperature yoga training is to enable the body's internal organization and lymph glands can be stimulated at a high temperature to re-balance the body's natural chemical and hormonal criteria, which regulate the body's internal and external functions.
Movement in the love of yoga http://www.ayujia.com/
Bikram Yoga movement in the base is fixed, different from ordinary yoga. The 26 Bikram Yoga There are a fixed routine movements, each exercise must be in accordance with the order.
Note that people
Special physical weakness or low, high blood pressure, pay attention to the time to practice hot yoga, half-way pay attention to rest.
To meet more needs to breathe
Bikram yoga with breathing more attention to practice. To "snorting nose spit" method, speeds up metabolism. Because the nose can filter the dirty air and harmful bacteria, nose breathing can make them more stable.
Beginners and teachers to communicate
Beginners in the practice, be sure to advance his own physical condition told the coach to coach participants in a timely manner according to their own conditions to adjust.
Will be a lot of sweat
In the course of practicing Bikram Yoga, will a lot of sweat, so be appropriate to add water, but not too much; practice may be appropriate to drink plenty of water an hour before the end of the course, and then add a lot of water.
Note love yoga practitioners http://www.ayujia.com/
Shen allergy to heat
People who are allergic to the heat in the high temperature will feel uncomfortable practicing yoga, exercise is best first to follow medical advice.
Compared only with their own
Each person's physical and situation is different, so do more than others, only, and they are better than, for example: as long as the last bend to some degree, this time the previous sitting, bending better, it should be applauded for their because you have more and more close to the healthy state of the.
However, the pursuit of perfect points
Yoga can greatly improve a person's energy, endurance and flexibility, to remind the beginner, do not have too much time to practice the pursuit of the perfect action, because it is very likely to cause injury, in fact, students can take as long to reach their own can achieve the maximum exercise effects.
To persevere
Any movement, only the long-term adherence, the effect will be long-term and significant.
Items for
Choose light-colored and fit sportswear, such as shorts, swimming suits, sports bra. Avoid wearing sweaters, trousers and heavy Han Yi, in order to avoid gas-tight clothes; pot 1000 ml of water; the same time maintain a happy mood and a positive attitude.
Physical preparation
Drink plenty of fresh water the morning to ensure that the body has sufficient water; class to maintain an empty stomach, preferably at meal 2, 3 hours class; after school, about half an hour after eating.
After-school notes
Slowly cooling the body, drink plenty of water.
26 actions, 40 ℃ - BIKRAM yoga pose yoga http://www.ayujia.com/ love
The movement from one position to another, more perfect order of convergence of action, 26 reps to make a fresh oxygen-rich blood to the whole body organs and muscle tissue, adjust the body parts to achieve the best physical condition. Normal body weight, muscle shaping, and a sense of immediate well-being born.
Yoga training center if appropriate and select the appropriate heat and humidity, the practitioner will be sweating. Even if the room has no heating, practicing yoga in the heat generated in the process also make you sweat. Bikram invented the heat treatment method, try a different temperature and humidity, and finally chose this standard now.
BIKRAM the difference between yoga and yoga at room temperature
Do not venue
Bikram Yoga training ground to reach a certain temperature, usually about 38 to 40 ℃.
Different purposes
High temperature yoga training is to enable the body's internal organization and lymph glands can be stimulated at a high temperature to re-balance the body's natural chemical and hormonal criteria, which regulate the body's internal and external functions.
Movement in the love of yoga http://www.ayujia.com/
Bikram Yoga movement in the base is fixed, different from ordinary yoga. The 26 Bikram Yoga There are a fixed routine movements, each exercise must be in accordance with the order.
Note that people
Special physical weakness or low, high blood pressure, pay attention to the time to practice hot yoga, half-way pay attention to rest.
To meet more needs to breathe
Bikram yoga with breathing more attention to practice. To "snorting nose spit" method, speeds up metabolism. Because the nose can filter the dirty air and harmful bacteria, nose breathing can make them more stable.
Beginners and teachers to communicate
Beginners in the practice, be sure to advance his own physical condition told the coach to coach participants in a timely manner according to their own conditions to adjust.
Will be a lot of sweat
In the course of practicing Bikram Yoga, will a lot of sweat, so be appropriate to add water, but not too much; practice may be appropriate to drink plenty of water an hour before the end of the course, and then add a lot of water.
Note love yoga practitioners http://www.ayujia.com/
Shen allergy to heat
People who are allergic to the heat in the high temperature will feel uncomfortable practicing yoga, exercise is best first to follow medical advice.
Compared only with their own
Each person's physical and situation is different, so do more than others, only, and they are better than, for example: as long as the last bend to some degree, this time the previous sitting, bending better, it should be applauded for their because you have more and more close to the healthy state of the.
However, the pursuit of perfect points
Yoga can greatly improve a person's energy, endurance and flexibility, to remind the beginner, do not have too much time to practice the pursuit of the perfect action, because it is very likely to cause injury, in fact, students can take as long to reach their own can achieve the maximum exercise effects.
To persevere
Any movement, only the long-term adherence, the effect will be long-term and significant.
Items for
Choose light-colored and fit sportswear, such as shorts, swimming suits, sports bra. Avoid wearing sweaters, trousers and heavy Han Yi, in order to avoid gas-tight clothes; pot 1000 ml of water; the same time maintain a happy mood and a positive attitude.
Physical preparation
Drink plenty of fresh water the morning to ensure that the body has sufficient water; class to maintain an empty stomach, preferably at meal 2, 3 hours class; after school, about half an hour after eating.
After-school notes
Slowly cooling the body, drink plenty of water.
Yoga thin classic nine strokes, home training lose weight since
Beauty Coach for everyone to demo 9 is classic yoga movements, usually at home practicing on the floor for a practice that can help you eliminate stress, keep a calm mind, make you more flexibility, better balance, but also maintain a thin secret weapon.
Triangle
Method:
* From the mountain positions, the right foot step back legs; to the right lateral foot and leg into 90 degrees, left foot forward.
* The legs of a circle, turn the hips forward. With the left foot with his right foot back into a straight line.
* Arm raised, palms down. The leg straight (if you can not, can be flexion of the knee 90 degrees), trunk and arms stretched.
* Inhale. The other hand on the tibia, the foot joint, or on the floor. Adhere to the left arm and right arm in a straight line.
* Looked up to the point of view. Hold for 5 breaths time. Restoration in situ, and then start the other side.
Efficacy:
Tight side of the waist, to reduce waist fat, thrust the leg ligament, beautify the legs curve, promoting facial blood circulation, prevention of skin diseases.
Hero-style beef noodles
Methods:
* King Kong sit good breath. (King Kong ride: kneeling position, knees together, buttocks sitting on heels)
* Inhale, extend his right arm, toggle, breath, pull the left elbow, right hand lowered to two as far as possible between the shoulder blades.
* Behind the curve to the left arm, the two-handed finger-phase call-in.
* Straight back, eyes flat as, for 20 seconds, breathing naturally.
* 3 times on each side. Let go swinging. Do for the other side.
Efficacy:
Beautify the arms curve, role of adjuvant therapy for frozen shoulder. Flexible knees, hip joints, improve arthritis pain. Severe knee arthritis, arthritis bogey.
Cobra
Methods:
* Prone, legs straight, his nose endure, the hands below the shoulders, fingers to separate the left and right middle finger parallel.
* Legs should be close together (the back case of the disease can be legs apart.)
? In the whole exercise to tighten the knees and buttocks muscles, controlled breathing, longer.
* Inhale, nose, sliding along the ground and slowly raised his head pointing towards point of view, lift the shoulders up, driving the chest off the ground, elbows straight not to keep bending, touch chest, shoulders relaxed not pulled up under the ear lobe.
* Hold this position for 6 times in breathing, then exhale lower body.
Efficacy:
Flexible lower back, reduce abdominal fat, nourish kidney, firm buttocks, the back leg muscles. Severe lumbar disc bogey. Next exciting: the legs back stretching exercises to reduce fat thighs
Triangle
Method:
* From the mountain positions, the right foot step back legs; to the right lateral foot and leg into 90 degrees, left foot forward.
* The legs of a circle, turn the hips forward. With the left foot with his right foot back into a straight line.
* Arm raised, palms down. The leg straight (if you can not, can be flexion of the knee 90 degrees), trunk and arms stretched.
* Inhale. The other hand on the tibia, the foot joint, or on the floor. Adhere to the left arm and right arm in a straight line.
* Looked up to the point of view. Hold for 5 breaths time. Restoration in situ, and then start the other side.
Efficacy:
Tight side of the waist, to reduce waist fat, thrust the leg ligament, beautify the legs curve, promoting facial blood circulation, prevention of skin diseases.
Hero-style beef noodles
Methods:
* King Kong sit good breath. (King Kong ride: kneeling position, knees together, buttocks sitting on heels)
* Inhale, extend his right arm, toggle, breath, pull the left elbow, right hand lowered to two as far as possible between the shoulder blades.
* Behind the curve to the left arm, the two-handed finger-phase call-in.
* Straight back, eyes flat as, for 20 seconds, breathing naturally.
* 3 times on each side. Let go swinging. Do for the other side.
Efficacy:
Beautify the arms curve, role of adjuvant therapy for frozen shoulder. Flexible knees, hip joints, improve arthritis pain. Severe knee arthritis, arthritis bogey.
Cobra
Methods:
* Prone, legs straight, his nose endure, the hands below the shoulders, fingers to separate the left and right middle finger parallel.
* Legs should be close together (the back case of the disease can be legs apart.)
? In the whole exercise to tighten the knees and buttocks muscles, controlled breathing, longer.
* Inhale, nose, sliding along the ground and slowly raised his head pointing towards point of view, lift the shoulders up, driving the chest off the ground, elbows straight not to keep bending, touch chest, shoulders relaxed not pulled up under the ear lobe.
* Hold this position for 6 times in breathing, then exhale lower body.
Efficacy:
Flexible lower back, reduce abdominal fat, nourish kidney, firm buttocks, the back leg muscles. Severe lumbar disc bogey. Next exciting: the legs back stretching exercises to reduce fat thighs
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