Home Yoga, advanced full guide

1, first study

Prior to his practice at home, it is best to begin with a professional coach to learn some basic yoga postures and knowledge. To the yoga studio or fitness center to participate in a yoga class is a good start, class can give you a sense of team and get inspiration from. In addition, when some error occurs, the coach can be hands-on way to correct your actions. When you practice with a coach for some time and feel derive good results and experience, you will be able to practice yoga at home had.

2, the sensible plan

Choose a time and place, and to determine that he will not be disturbed. Can be in the morning, when you feel more stability and a keen sense of time. Or select at night, your body will not be so rigid when. No matter what time practice, try to stick to it. When practicing at home, unplug the telephone line so that they are temporarily separated from the outside world.

3, equip themselves

Yoga Exercise equipment needed is very simple, only needs a non-slip mats, wearing comfortable clothes, bare feet and practice on it. The blankets, bricks and belts will be able to play a shop to help you make some difficult position role. However, in the beginning of practice, you should be the basis for a relatively simple position-based.

4, warm-up

Yoga exercises a very important point is to begin need to do a warm-up, such as can be done thanks to Japanese-style, or do a number of coherent actions to warm up. Warm-up exercises can help the body adapt to the back stretch and endurance need to be more substantial action. Warm-up time should be 5 to 10 minutes, but to observe the feeling of his body is more important than a matter of time. If you do not exercise intensity, you can use a gesture to warm up, such as mobile bridge - supine knees, feet hip width separately and, flat on the ground,On both sides of the arm to relax the body. Breathing, so that the arm extended over head, palm upwards. Then lift the trunk, scapula to maintain on the ground. Blow off steam, into the arms and torso back to starting position.

5, slowly began

When you start practicing, 1 hour may make you feel some excess. Your yoga practice should be easier as far as possible, so that you will be very easy to persevere, you can do something which they are familiar with and do them more self-confident posture. After the completion of exercises,Relaxed posture to lie down to do (Yang corpse-style - a natural open legs, arms relaxed at your sides, palms up), so relax 5 minutes. You can also repeat a set of exercises within two weeks. To focus on the bodily sensations. And then gradually increase the number of new positions, and hold the position a little longer. As time goes by, you will get better and better, practice time can be extended to a half an hour.

(Internship Editor: Liang Yalin)