Yoga or Yogic Fitness. Different Types of Yoga Branches
Yoga (English: Yoga, Hindi: योग) is originally derivable from the Indian Sanskrit “yug” or “yuj”, which means “consistent”, “combined” or “harmonious”. Yoga originated from ancient India and is one of the six major philosophical schools of ancient India. But what modern people call yoga is mainly a series of self-cultivation methods.
About 300 BC, Patanjali, the ancestor of the great sage yoga in India (English: Patanjali, Hindi: पतंजलि), created the Yoga Sutra, on which the Indian yoga really took shape. It was formally established as a complete eight branch system. Yoga is a system that helps humans reach their full potential by raising awareness.
Yoga posture uses ancient and easy-to-master techniques to improve people’s physical, psychological, emotional and spiritual abilities. It is a method of exercise that achieves the unity of body, mind and spirit, including body posture, breath-adjusting breathing, reconciling meditation, etc., to achieve oneness of mind and body.
Yoga is a 5,000-year-old physical, mental and spiritual practice that has its orgination in India. Its purpose is to improve your body and mind. On December 11, 2014, the UN General Assembly announced that June 21st was the International Yoga Day. In 2015, the first International Yoga Day was held on 6/21.
Yoga is divisible into two categories: one is classical yoga, the other is modern yoga, and now includes upright yoga.
Original Name: Yog
Popular Name: Yoga
Birthplace of the world: India
Nature: Fitness exercise and yogic meditation
Duration: 5000+ years
Festival Day: 06/21 (mm/dd) International Yoga Day
Table of Content
1. Development History
2. Yoga Day
3. The Yoga Sutra
4. faction classification
▪ Classical Yoga
▪ Other yoga genres
▪ Ashtanga Yoga
▪ Iyengar Yoga
▪ Flow Yoga
▪ Hot Yoga
5. Methods and equipment
▪ Cultivation method
▪ Training equipment
6. Practice benefits
7. matters needing attention
▪ Avoid comparisons
▪ Specification requirements
▪ Related taboos
▪ Leaning forward
▪ Curved sitting position
▪ Standing position
▪ Balanced posture
▪ Relaxed posture
9. Yoga Is True
▪ The truth
The Development Path of Yogic Naturopathy and Studies
History of Yogic Sciences and Art
Yoga is not just a set of popular or fashionable fitness exercises. Yoga is a very ancient method of cultivating knowledge of energy, combining philosophy, science and art. The foundation of yoga is based on ancient Indian philosophy. For thousands of years, psychological, physical and spiritual commandments have become an important part of Indian culture. Ancient yoga believers developed the yoga system because they believed that by exercising the body and regulating breathing. They could control the mind and emotions and maintain a healthy body.
Origin of Yogic Art and Sciences
Yoga’s origination is in India. It has a history of more than 5,000 years and is known as the “treasure of the world”. Yoga originated in the Himalaya foothills of northern India. When ancient Indian yoga practitioners cultivated their bodies and minds in nature, they accidentally discovered that various animals and plants have innate methods to treat, relax, sleep or stay awake. Yoga’s concept it to heal naturally without any treatment. Therefore, the ancient Indian yogic practitioners observed, imitated and personally experienced according to the posture of animals. Thus, they created a series of physical and mental training systems, that is, asanas. These postures are in practice for more than 5,000 years, and the healing methods taught by yoga have benefited generations.
The word “Yoga” (English: Yoga, Hindi) comes from the Indian Sanskrit “yug” or “yuj”, which means “consistent”, “combined” or “harmony”.
Yoga’s origination is from ancient India, It is one of the six major Indian philosophical denominations. It explores the principles and methods of “Bravana and Oneness of Oneness”.
The yoga that modern people call is mainly a series of self-cultivation methods.
Around 300 BC, Patanjali (English: Patanjali, Hindi), the ancestor of the great sage yoga in India, created the Yoga Sutra. Only on this basis did Indian yoga really take shape, and the yoga practice was formally established as a complete eight branches system.
Yoga is a system that helps humans reach their full potential by raising awareness. Yoga postures use ancient and easy-to-master techniques to improve people’s physical, mental, emotional and spiritual abilities. It is a way to achieve harmonious unity of body, mind, and spirit.
It is a set of exercise methods, including body posture, breath breathing, and meditation, to achieve unity of mind and body.
The earliest records of yoga appear in the Indian verses of the Vedic Scriptures. Around 300 BC, Patanjali, the ancestor of yoga, elaborated in the Yoga Scriptures the training courses to enrich the body and spirit. This course is systematic and standardized, and forms the basis of contemporary yoga practice.
The philosophical principles proposed by Patanjali are widely recognizable as a milestone in the spiritual realm of yoga.
Development of Yogic Science Over Time Periods
Modern scholars divide yoga into four periods:
Starting from 5000 BC until the emergence of Rigveda, there was a period of about 3,000 years, which was the original development of yoga. Without a written record, yoga gradually developed from a primitive philosophical thought into a method of practice. Among them, Meditation, meditation and asceticism are at the center of yoga practice.
From the general record of the Vedic Scriptures in 1500 BC, to the explicit record of Yoga in the Upanishads, to the emergence of Bhagavad-gita, completing the unity of yoga practice and the Vedanta philosophy, making yoga the one
Folk spiritual practice becomes orthodox, and it is not inconsistent from emphasizing behavior to behavior, belief and knowledge.
About 300 BC, the great sage of India, Patanjali, created the Yoga Sutra. Based on this, the Indian Yoga truly took shape, and the yoga practice was formally established as a complete eight branches system. Patanjali is revered as the ancestor of yoga.
The ancestor of Yoga, Patanjali, is generally believed to have been born in the Ra’r’h region of India between about 200 and 500 BC. According to legend, Patanjali’s mother, Gonika’, was a full-fledged yogi and she had always wanted to pass what she learned to a wise man but failed.
Cornica wanted to say that she had very little life left, and she prayed to the sun god, hoping to give her a sage she was looking for. She held the water in her hands and closed her eyes to pray to the sun god. When she was about to offer water to the sun god, she opened her eyes and saw a little snake in her hand. The little snake instantly turned into an adult form and said to her, “I want to be your child.” Cornica agreed and named him Patanjali. Pat means falling, and anjali means hands folded, because Patanjali is like someone who fell into her hands from the sky, so it is named Patanjali (Hindi: पतंजलि).
Legend has it that Patanjali was the god of serpents, Adisesa, who became the ancestor of yoga under the blessing of Lord Shiva in order to write Dafa and devote himself to the sacred dance.
From the “Yoga Sutra” to post-classical yoga. It mainly includes “Yoga Upanishads”, Tantra and Gandhar Yoga. There are twenty-one “yoga upanishads”. In these “upanishads,” pure cognition, reasoning, and even meditation are not the only ways to achieve liberation. They all need to undergo physiological transformation and only through spiritual experience can we achieve the state of Brahman and Oneness. Therefore, the combination of dieting, abstinence, asanas, seven rounds, etc., combined with mantras and handprints, is the essence of yoga in the post-classical period.
The 19th-century “Keshna Mothana” was the father of modern yoga. Subsequent “Ionga” and “Discoga” were the leaders of the King Yoga. In addition, the Indian Sikhs’ “Zhuohu Yoga” and “Shiva Aranda” yoga are also 2 important yoga factions, one for qi and one for heart.
Modern Development of Yoga
Yoga is making its development to this day, and is becoming a widespread physical and mental exercise practice in the world. From India to Europe, America, Asia-Pacific, Africa and so on.
It is highly respected for its obvious role in stress reduction and physical health. At the same time, various branches of yoga have been evolved, such as hot yoga, hatha yoga, high temperature yoga, health yoga, etc., and some yoga management sciences.
In modern times, some yoga masters with global influence have also been produced, such as Sri Arobindo, Bianxi, Iyengar, Swami Landford, Zhang Huanlan, etc.
It is undeniable that long-lasting yoga will be more loved by people from all walks of life.
With Swami Randford as the chief master, Patanjali Yoga Academy Co., Ltd. is the world’s oldest and most authoritative yoga college and yoga instructor qualification assessment and certification institution.
International Yoga Day
The draft resolution establishing the 6.21 International Yoga Day was proposed by India and supported by 175 member states. The proposal was originally proposed by Indian Prime Minister Narendra Modi at the 69th United Nations General Assembly, saying, “Today, I want to emphasize that yoga is a valuable gift of our ancient tradition.
Yoga embodies the spiritual and physical Unity, unity of thought and action. This holistic approach is good for our health and well-being. Yoga is more than just exercise, it is a way to find oneself, the world, and nature in one.
The resolution states that “individuals and the whole population are more important in making healthier choices and adopting lifestyles that promote good health.
In this regard, the World Health Organization has urged member states to encourage nationals to do more physical activity.
At present, insufficient physical activity ranks among the top ten causes of death worldwide, and is also a major risk factor for non-communicable diseases including cardiovascular disease, cancer, and diabetes.
But yoga is more than just a physical exercise. Before voting on the resolution, the president of the 69th session of the General Assembly, Sam Kutesa, emphasized: “For centuries, people from all walks of life have practiced yoga, recognizing that yoga is unique in its physical and mental integrity. Yoga realizes Harmonious unity of thought and action.”
The Yoga Sutra
The Yoga Sutra, written by patanjali, the ancestor of yoga, gives all the theories and knowledge of yoga. In this book, he elaborates the definition of yoga, the content of yoga, and the changes that yoga brings to the body and many more.
Before Patanjali, yoga had a long practice period, but no one gave a systematic explanation of yoga. Patanjali created a holistic yoga system.
Patanjali pointed out that yoga is not a theory, not existence and theory. It is more a practice. If you want to become a true yoga person, it is not theoretical yoga, but practice yoga. Become a yoga person. Patanjali’s purpose for yoga is clear: Yoga teaches how to control the brain (CHITTA).
- So Patanjali is revered as the ancestor of yoga.
- Religiously, the Yoga Sutra belongs to Brahmanism, which is both different and related to Buddhism.
- Brahmanism believes that everything has a supreme ontology-Brahma. (Emphasis on the attributes of the soul).
- Buddhism believes that things have no substance but only reality. (Emphasis on the character of the soul).
However, the contents of the Yoga Sutra are basically consistent with the Buddhist meditation method, because yoga is the practice technique of Buddhism.
As Dean Lusa of the Chinese Branch of Patanjali Yoga Academy in India said, “Yoga is the science of the soul, the science of practice, the foundation of all religions. It is the most fundamental principles and methods of all religious practice are in the Yoga Sutra.
Yoga is like flour, and all religions in the world are like buns, buns, bread, cakes, etc.”
The origin of Brahmanism can be traced back to the period of the Indus civilization in 5000 BC. Brahmanism believes that all things have the highest entity-Brahma, the highest state of spirituality is “Brahman-I”, which is similar to the practice of Indian Buddhist meditation.
Written in Sanskrit, yoga is very difficult to translate. There are dozens of existing English translations, but the translation methods are different, and sometimes the clauses are different.
The Yoga Sutra by the great Yoga sage Patanjali is a fundamental classic of the Yoga school. The scriptures record the profound expositions of the ancient Indian masters on almost all aspects of sacredness, humanity, nature, materialism, body, spirit and Sanskrit sounds.
The “Yoga Sutra” guides yogis to complete their spiritual journey. The book is full of explorations of the physical and mental world, telling people the most fundamental morals.
All wisdom in the book cannot be fully explained by posterity. Books. The thoughts of the Yoga Sutra are reflected everywhere in the life of a yogi.
The Yoga Sutra is about 300 BC, and historical relics indicate that yoga had been practiced in India since 3000 BC. The greatness of Patanjali is that he systematically organized the various denominations that were popular at the time without any prejudice, and combined with the philosophy system of classical number theory, so that yoga was recognized by Indian orthodox philosophy. Yoga also affected Indian philosophy and achieved the core position of Hindi language.
After thousands of years of development and development, yoga has spawned many factions. The orthodox Indian “classic yoga” includes five systems of wisdom yoga, karma yoga, hatha yoga, king yoga and kundalini yoga.
There are very different theories of different yoga schools:
- Intellectual Yoga promotes the cultivation of knowledge concepts.
- Professional Yoga promotes inner practice and guides more perfect behaviors.
- Belief Yoga is a combination and development of the former.
- Hatha Yoga includes the spiritual system and the physical system.
- Wang Yoga’s skills are biased towards ideas and tunes Information.
- Kundalini Yoga focuses on the awakening and ascension of energy. For these practitioners, yoga is a tool for the spiritual world.
Traditional Indian yoga
Bikram Hot Yoga
Mahayana Buddhist Hindu Yoga
Theravada Buddhist Yoga
Mahayana Buddhist Tantra Yoga
Promote the concept of cultivating knowledge, liberate from ignorance, achieve sacred knowledge, and look forward to unity with Brahman. According to Zhi Yoga, there is a difference between lower and higher knowledge.
The knowledge that ordinary people say is limited to the external manifestations of life and matter. This lower level of knowledge can be obtained directly or indirectly. However, the knowledge sought by iYoga requires the yogi to turn inward and experience and understand the God of creation, Brahma, through the essence of all external things. Read the ancient, considered apocalyptic classics, understand the true mysteries in the book, and get the divine truth.
Yogis use the practice of yoga to enhance the vitality of life, open the Brahma chakra above their heads, and let the Brahma enter the body to gain supreme wisdom.
Karma means behavior. Karma believes that behavior is the first manifestation of life, such as food and clothing, living, talking, behavior, and so on.
Karma Yoga advocates focusing on the inner world and guiding more perfect behaviors through inner spiritual activities.
Yogis often use extreme restraint in ascetic practices, do good deeds, worship God and discipline themselves, persevere in ascetic practices, and have a pure heart. They think that a man’s best friend and worst enemy are himself, which is all determined by his own behavior.
Only complete dedication and conversion can bring one’s spirit, sentiment, and behavior to the final state of unity with the Brahman.
In the word Hatha, “ha” means sun, and “tha” means moon. “Hata” stands for the balance between men and women, day and night, yin and yang, cold and heat, softness and rigidity, and any other two opposites.
Sahatta Yoga believes that the human body includes two systems, one is the spiritual system and the other is the physical system. Most of people’s ordinary ideological activities are disorderly disturbances. They are a waste of ability such as fatigue, excitement, sadness, excitement, and only a small part of the human body is used to sustain life.
Under normal circumstances, if this disorder is not too serious, balance can be restored naturally through rest, but if the self-restraint and regulation cannot be actively taken, this disorder will increasingly cause mental and physical illness.
The asana method can break the original disturbances, eliminate the factors that cause the body to be unstable, and stop the movement of the vicious circle; by adjusting the breath, the stagnation of the nervous system in the body can be cleared, and the energy of the body can be controlled and used by Panda.
If Hatha Yoga is the key to the door of Yoga, then Raj or King Yoga is the only way to the spiritual world. Hatha Yoga focuses on asanas and temperament. Wang Yoga focuses on mind and breath control. The lotus position is usually used to meditate on some asanas, and most of the strict asanas are abandoned. Wang Yoga actively advocates the eight branches of yoga, namely, prohibition, respect, exercise, sitting, breath control, sense of control, wakefulness, meditation, and samadhi.
There are many yoga meditation methods, but most of the postures use lotus seat. When practicing meditation, you can feel the movement of the entity through the mind, control the circulation of Qi pulse in the body, and generate different magical powers. One-point gaze is a meditation practice often enjoyed by yogis. This is usually in a quiet place, or at a mountain or lake, focusing on a fixed entity such as the Krishna statue or candles or leaves , Wildflowers or waterfalls, flowing water, and so on; soak your spirit completely in the infinite deep silence.
Other yoga genres
Also known as Snake King Yoga. Kundalini proved that there are 72,000 air veins around the human body, seven chakras, a main channel and a holy snake that has not yet awakened, and is dormant. By opening the veins, the breath of life awakens the snake, causing him to pass through all the Brahma chakras and reach the outside of the body.
Once the Kundalini snake rushes out of the Brahma chakras above his head, he can obtain the enchanting Samadhi. Kundalini Yoga is designed for all in the family.
Let practitioners enjoy a complete family life. Increasing the inner bag capacity allows people to calmly face the pressure of life while maintaining youth, beauty and health.
Through Kundalini Yoga, Kundalini is lifted along the spine, and through the eight energy centers wrapped by the human body, each energy center is balanced, reaching the brain to stimulate the pineal gland and pituitary gland, allowing the nervous system, hormone system and each nucleus is activated. Therefore, those who have practiced Kundalini Yoga have realized that both physical and mental changes and strengthening come faster than ordinary yoga.
Called Tantra Yoga abroad; also known as Mantra-Yana, Vidya-dhara-yana, Estoteric-yana, Phala-yana, Vajrayana ( Vajra-yana). It is the product of a combination of parts of Mahayana Buddhism and Brahmanism in India from the 7th century to the 12th century.
Tantras spread to Tibet, China. In the mid-to-late 8th century, the famous Indian Tantra master Lotus came to Tibet to help the Buddhist king Chisong Dezan (reigned from 755 to 797) “subdue the demons” and defeated Tibet’s original primitive religion. At the same time, Lotus The student introduced the Vajrayana meditation meditation meditation in India, which is the highest stage of the intricate yoga meditation, which contains the four stages of Tantra Buddhism.
After the annihilation of Buddhism in India at the beginning of the 13th century AD, only Tibetan Buddhism retained the complete form of Tantra Buddhism. A Tibetan secret system was formed.
The physiological basis of Tantra Supreme Yoga’s “Lekong and Shuangyun” double cultivation method is the three-pulse seven-wheel and the “Army Snake” doctrine. The so-called “music-air dual transport” refers to the teachings and special practice methods of Tantra Supreme Yoga. Its theory is rooted in Tantra’s “The Great Nikkei” and “Vajrayana Sutra”. The Vajrayana Sutra and The Great Nikkei talk about the state of the Buddha’s secret self-evidence.
The characteristics of Tibetan secret yoga are complex mandala patterns (Yantra), detailed religious rituals, non-public content, blessings from the master, practice methods that use energy to elicit life energy, practice methods that transform matter, and Teaching the Great Perfection Method, the Baijiao Fingerprint Method, etc.
The eight branches in Patanjali\’s Yoga Sutra are regarded as the core system by Astangha Yoga and are the oldest yoga practice system.
Ashtanga Yoga is a strict practice. The popular practice method in the world was founded by Indian yoga practitioner PattabbiJois. Ashtanga Yoga is divided into three levels: basic, intermediate and advanced. Each level of action arrangement is fixed, starting with 5 times of Sun Prayer A and B, with a lot of posture exercises in the middle, and ending with handstand and rest. The purpose of this continuous action exercise is to consume a lot of calories to clean the body and expel toxins.
Ashtanga Yoga balances the body’s strength, flexibility and endurance. Many fitness enthusiasts in Europe and the United States are keen on this. In the West, this kind of yoga is also called “power yoga”. Some domestic yoga studios have opened Ashtanga yoga courses, which are popular with young people, but most of them are primary.
Suitable: This kind of yoga has high physical fitness requirements for the practitioners, and the posture and posture in each level are fixed. Therefore, the practitioners are required to be healthy and patient.
The breathing method required by Ashtanga Yoga is mainly throat breathing that can make a slight sound in the throat.
Note: Beginners, frail people, and people who have not been practicing yoga for a long time are not suitable for this kind of yoga. Because of the intensity, don’t blindly pursue the completion of the action, and ignore the ability of the body.
Once you feel overstretched and short of breath, stop practicing. If your body is in pain, it means you are over the limit. Remember to start from elementary level, start from easy to slow, and gradually strengthen the practice. You can also practice Hatha Yoga and Ashtanga Yoga alternately.
95-year-old Iyengar is the founder of Iyengar Yoga. Some people say that this system of yoga is a gospel for beginners, patients, and the elderly.
Iyengar was weak and sick from an early age. He first practiced Hatha Yoga to strengthen his body, and once reached a very high level. Around the age of 60, Iyengar suffered a car accident, and serious injuries prevented him from doing even the simplest posture. After 9 years, with extraordinary perseverance and hard work, Iyengar finally recovered his health. Iyengar deeply felt the suffering of the disease and the magical healing effect brought by yoga, thus creating the famous and healing Iyengar yoga system.
Iyengar Yoga is considered to be the most particular method of asana practice, which can coordinate the body balance and is very effective in treating diseases.
Practicing Iyengar Yoga requires special attention to the details of each part of the body and good use of various auxiliary props. The curriculum is slow and modest. The stability of posture can promote deep breathing, and the concentration and concentration of consciousness can improve mental strength.
This is suitable for stiff people, patients, people recovering after delivery.
Many people have regained their health by practicing Iyengar Yoga, but if they are irritable they will feel too dull.
Features: A variety of dazzling auxiliary props is the biggest difference between Iyengar Yoga and traditional yoga. Many of these postures need to be completed with auxiliary tools such as wooden blocks, benches, sandbags, blankets, pillows, and tapes. This can also increase the range of motion. It also makes many seemingly out of reach actions no longer complicated, thereby benefiting students of different physical levels.
Note: Iyengar Yoga is known for its safety and slowness, which can hone frizzy temperament. But as many yogis point out, a bad consequence of relying too much on equipment and props is to cultivate a sense of laziness and neglect the increase in one’s physical fitness. Therefore, when learning this yoga system, you should tap your body’s potential as much as possible, and finally throw away your tools instead of relying on your life.
Flow yoga is also called “process yoga”. Passed from the West, it is a mixture of Hatha Yoga and Ashtanga Yoga. Its doctrine and difficulty are somewhere in between.
The initial movements of each level of flow yoga also start from the sun prayers A and B, practice several times, and then perform a single movement practice, and finally end with a handstand and rest.
The classic and tiring Vinyasa movements in Ashtanga Yoga have been simplified or even eliminated, thus saving the practitioner’s physical strength. It consumes more energy than traditional Hatha Yoga.
Flow yoga is more popular in European and American countries. There are also many yoga studios in China that teach Flow Yoga. Considering that Chinese people have relatively ordinary physical fitness, this form of yoga is easy to accept.
This is suitable for healthy young people, people who want to lose weight and detox, Hatha Yoga practice for more than half a year. Practice is not recommended for frail and ill patients.
Features: The beginning of flow yoga is similar to hatha yoga, suitable for ordinary people to practice. Difficulty is gradually increasing above the intermediate level. This is to prepare for the practice of Ashtanga Yoga in the future, so it is not recommended for beginners to practice this yoga.
Note: The flow arrangement of flow yoga is continuous and smooth. People with poor physical strength can take short breaks in the middle to save physical strength. The reason why it is also called “process yoga” is because the movements are fixed, just like a fixed flow. So it is very helpful to exercise patience.
The Indian man, Bikram, created the hot yoga system in the United States, and once it was launched, it caused a sensation in the yoga world. Although this practice is considered by some classical yogis to be inconsistent with traditional concepts and norms, Hot Yoga undoubtedly has loyal followers.
Hot yoga has very strict requirements on the venue and temperature. Practitioners need to practice 26 basic postures in a high temperature environment of 38 to 42 ° C. Basically, they will sweat heavily after 10 minutes. If you have arteriosclerosis, high cholesterol, and abnormal blood pressure, daily hot yoga can alleviate these problems.
Hot yoga has a very good effect on weight loss, detoxification, and sculpting. It is a popular and innovative practice method.
Suitable for: people who are in good health, who have no serious illness or hidden danger, and who want to lose weight and detox. Heart disease, high blood pressure, severe eye and ear diseases, diabetes, early recovery from severe illness, maternity, sub-healthy people are not suitable for practice.
Patients with acute illnesses such as colds and fever, early recovery from severe illness or shortly after surgery.
People who frequent the gym and focus on exercise are more receptive. If you do not exercise very often, it is recommended to choose carefully. You can try it out first to see if your body can accept it.
Features: Sweating can remove toxins from the body surface and purify the nervous system. The traditional Hatha Yoga and Ashtanga Yoga make the practitioners sweat a lot in asanas, thereby achieving the purpose of discharging garbage from the body.
The high temperature environment of hot yoga replaces a lot of hard work. After ordinary people go in, they will sweat even if they don’t do any exercises. Many celebrities rely on hot yoga to lose weight, and more and more people try this yoga system in China.
Muscles and tendons are stiff at room temperature, and in high-temperature environments, you will find that your body is surprisingly flexible, giving you confidence in yourself. This is also a major feature of hot yoga.
Note: Once you experience symptoms such as excessive sweating, dehydration, nausea, fatigue, and abdominal pain, stop practicing immediately and go out for ventilation. If the symptoms do not improve after several attempts, it means that your constitution is not suitable for this yoga system. It is recommended to choose another one.
Bring a towel and water when practicing. Do not take a shower immediately after the exercise, wait for the sweat to dry, and wash after the pores shrink, which is more conducive to the discharge of toxins.
Yoga for 2
In the ascendant yoga boom, two-person yoga has gradually attracted attention. Compared with individual practice, two-person yoga pays more attention to sharing, communication and mutual assistance. While increasing the fun of yoga, the love, friendship, trust and cooperation among practitioners also increase.
As the name suggests, a couple can be a couple, a parent, a friend a couple. Even colleagues who want to improve work coordination or business partners who want to increase cooperation opportunities. But because there is a lot of physical contact, obviously, we have to be different in terms of action choices and course design.
- Method equipment
- Practice method
What are the 8 branches of yoga?
In order to achieve “control over the heart,” Patanjali, the ancestor of yoga, proposed in the Yoga Sutra that the eight stages of yoga must be practiced, called the “eight branches”. These exercises are:
1. Precepts (yama): Precepts that must be followed, including non-killing, honesty, non-theft, non-prostitution, non-corruption, etc. According to the Yoga Sutra, a person must have sufficient moral cultivation before doing yoga exercises, otherwise his heart will not be calm.
2. Niyama: Refers to ethical principles to be observed, including
- Purity (purification of the body and food is “external purification” or purification of the inner dirt is “inner purification”
- Contentment (don’t ask for something outside of yourself
- Asceticism (bear hunger, thirst, cold, heat, sitting, standing, etc., obey fasting, fasting, asceticism, etc.
- Reading (learning classics, chanting holy sounds
- Respecting God (respecting and trusting in God, giving everything to God), etc.
3. Asana: refers to keeping the body stable, relaxed, and relaxed. Including the lotus position, the hero position, the auspicious position, the King Kong position, the supreme position, and so on.
4. Pranayama: refers to adjusting and controlling breathing. The “Yoga Sutra” points out that when adjusting your breath, you must first pay attention to the three effects of breathing: the role of inhaling inwardly, the role of exhaling outwardly, and the role of storing air in the chest and abdomen if you do not spit or breathe for a long time.
In addition, there are four things to note:
- Department: refers to the range that the breath reaches within the chest and abdomen after breath is breathed in; after breath is expelled, where does the breath reach in the universe.
- Hour: refers to the time of breathing. It is required to maintain a moderate speed, appropriate interval and rhythm during the exhalation and exhalation.
- Number: refers to the number of breaths. It is required that the outflow and inflow of air must be slow and light, and short and rough should not be avoided.
- Focusing on one state: refers to the problem of tune. When breathing, you must focus your thoughts on a certain point and not distract.
- Pratyahar: refers to inhibiting various senses and senses, so that the activities of the senses are completely under the control of the mind.
- Dharana: focus the mind on a part of the body, such as the belly button, the tip of the nose, the end of the tongue, etc. You can also focus on an external object, such as the moon, idols, etc.
- Dhyan: Also known as meditation, is to unify the mind that is focused on one place with the object that is focused on, and to fuse subjective and objective.
- Samadhi: It is truly achieved that the mind and its object are united. Samadhi is divided into two types: “Thinking Samadhi” and “Thinking Samadhi”. The former refers to a state of thought and emotion after reaching Samadhi. In the latter, all changes and effects of the mind have been annihilated, and they have completely reached a state of unity with the object of concentration, the highest state of yoga.
What is Yoga ball training?
Yoga ball is also called fitness ball or yoga exercise ball. It is a ball exercise tool that cooperates with sports and fitness. The material is mostly made of soft PVC material. When the human body comes in contact with it, the inner inflatable fitness ball will evenly touch the human body’s contact area to produce a massage effect, which is beneficial to promoting blood circulation. Yoga ball movements are designed for the main parts of the abdomen, back, waist, etc. When practicing, you must cooperate with slow, rhythmic breathing to stretch and squeeze, so that the muscles can be effectively massaged, relaxed, and consumed fat. An endurance that improves the ability to focus, relieves mental stress, and enhances the tolerance of the limbs and spine.
What is Yoga studio?
Yoga Studio is a professional place for learning and practicing Indian Yoga. In general
There are complete facilities, comprehensive teaching programs, professional coaches for teaching guidance, and a quiet and good atmosphere. Practicing in the yoga studio can not only improve your body and mind, make your body more tangible, but also make new friends. Let yoga lovers have closer communication.
What are Yogic Exercise benefits?
As a very ancient energy knowledge cultivation method, “Yoga” is not just a set of popular or fashionable fitness exercises. Modern people draw on its beneficial essence and find that the benefits of yoga are endless.
Yoga can accelerate metabolism, remove wastes from the body, repair body and condition beauty from the inside and outside; yoga can bring you elegant temperament, light body, and improve the internal and external temperament of people; yoga can enhance physical strength and body elasticity, and balance the limbs Development makes you more and more cheerful, energetic, and happy physically and mentally; yoga can prevent and treat various physical and mental related diseases, back pain, shoulder pain, neck pain, headache, joint pain, insomnia, digestive disorders, dysmenorrhea, Hair loss has significant effects; yoga can regulate the physical and mental system, improve the blood environment, promote endocrine balance, and is full of energy internally.
The most important is:
Yoga can eliminate troubles: Relieve the mind, release the mind and body, relax the whole body, calm the mind, think calmly, and achieve the purpose of spiritual cultivation
- Yoga can improve immunity-increase blood circulation, repair damaged tissues, and get sufficient nutrition for body tissues
- Yoga can concentrate: The best rest and exercise method for students and stressful people to improve their study and work efficiency
- Yoga allows you to jump out of the limits of your mind, return to your role better, and openly meet all the challenges of life.
- Increase your vitality and the effects of yoga on the brain and glands.
- Young in appearance and mood: Yoga reduces facial wrinkles and produces a natural “lifting” effect.
- Live longer: Yoga affects all longevity conditions, such as the brain, glands, spine, and internal organs.
- Increase disease resistance: Yoga builds a strong physique and increases immunity. This increased resistance can deal with everything from colds to serious conditions such as cancer.
- Improve eyesight and hearing: Normal eyesight and hearing mainly rely on eyes and ears to get good blood circulation and nerve transmission.
- Improvement of mental mood: As yoga rejuvenates the glandular nervous system including the brain, the mental mood will naturally show a positive state. It makes you more confident, more dedicated and more optimistic. Everyday life also becomes more creative.
What are the Precautions during Yogic Performances that we need to take?
Yoga, like other sports, will cause some harm to the body under incorrect practice. Yoga needs to be practiced under the guidance of professionals.
As a practitioner, you should always follow the natural laws of yoga practice step by step, and not compare with others. Many people at the beginning of the practice always think that practicing yoga requires good flexibility. When they see that other practitioners or coaches can do more stretches or more difficult moves than themselves, they will be quick to make a profit and want to do that. Hurting your joints and muscles because of your urgency will also have the opposite effect.
There is also a link that cannot be ignored in the whole practice process: warming up, that is, preparing for practice, can also be some simple yoga exercises. If this is missing, it is likely to be injured or difficult to complete. For example: In the practice of strength yoga, when doing a dog pose, it is easy to get nervous without proper preparation. Once you cannot support it, your joints will strain and your body will be vulnerable.
Practice under the guidance of a professional
When a practitioner practices yoga, if he doesn’t know his goals and his body first, the most important thing is that he doesn’t know his limits, he or she will practice very blindly during practice, which will inevitably increase the injury probability.
- A warm-up is important. Don’t do difficult movements at the beginning to avoid sports injuries. It is best to do some yoga warm-ups first, step by step, to avoid being frightened.
- During the second exercise, be sure to keep the room relatively quiet and the air must circulate. Don’t practice on a too soft bed, prepare a yoga mat, and then wear your pajamas and practice barefoot.
- The three exercises of yoga do not have to follow the cat and draw tigers, and they are completely done according to the actions of the CD. The practitioner can remember as many actions as they can, and the order of the actions is not static.
- When practicing yoga, you must maintain 3 to 5 breaths for each movement. After practicing yoga, you should feel happy instead of tired and even suffering.
- Do not force yourself to practice yoga. Yoga does not necessarily have to be done every day. You can do more with less if you are in a good mood, feel good, and have free time.
Note after practice
1. Eat again after 0.5 to 1 hour. During yoga exercises, the digestive organs are fully massaged, and certain rest adjustments are required to maximize the protection and enhancement of organ function.
2. Take a rest after 0.5 to 1 hour. After yoga practice, the body sensation is very sharp, and the irritation of cold and heat should be avoided for a short time, so as to ensure the orderly flow of energy in the body. At the same time, it can prevent excessive oil washing caused by excessive expansion of pores, thereby maintaining the natural protective layer of the skin.
What are Yoga related taboos?
Taboo one: Yoga is not suitable for mood swings. Yoga is a sport that must be coordinated with the body and mind. If you are angry, anxious, or tense, your muscles are tight. It is best not to practice yoga to avoid injury. Only when you practice yoga with soft muscles can you be more healthy and safe.
Taboo 2: After a few sessions, if you feel sore joints and tendons, it may not be suitable for yoga. Some people are born with poor body softness, while yoga is training the softness and extension of muscle strength. If you experience joint pain or tendon inflammation after practicing yoga, your body may be soft. Not enough, not suitable for yoga moves.
Taboo 3: For osteoporosis, exercise caution. Some yoga movements must support the weight of the body with limbs such as hands or feet. If there is osteoporosis, it is likely that the strength of the core muscles is not well trained, and the elbow is supported to accidentally fracture.
Taboo 4: Intraocular pressure is too high and myopia is high. It is not recommended to perform headstand on the head and feet. Leaning forward or upside down can increase intraocular pressure, so people with high intraocular pressure and high myopia are not recommended to practice yoga.
Taboo five: poor physical condition, early recovery from serious illness, early fracture should not practice yoga. Yoga needs to be in good physical condition to achieve physical function and muscle group effects. If the physical condition is not good, muscles, joints and ligaments can not exert their strength. When practicing yoga, it is easy to be injured.
Taboo six: epilepsy, damaged cerebral cortex. Many movements of yoga involve stretching to the neck, and if there is epilepsy or damaged cerebral cortex, massaging the neck to stretch forward and backward may induce seizures.
Taboo seven: People with blood coagulation diseases and blood coagulation diseases, avoid practicing yoga. Yoga movements require posture, limb stretching and twisting. During the process, peripheral blood flow may be reduced, and blood coagulation is more likely to cause cardiovascular and cardiovascular diseases.
What is yogic Terminology?
Forward leaning posture
A forward sitting posture not only soothes the entire nervous system, but also calms the brain.
Especially for beginners of yoga, a forward leaning posture is easier to complete than a forward leaning posture, because it takes a bit more energy to complete the forward leaning posture and has a certain balance.
Generally speaking, as long as the forward leaning posture is practiced, it will lay the foundation for the practice of standing posture. It also provides a practical option for patients with high blood pressure or sickness. If they are obedient, they will not put their heads on Below the heart.
Forward leaning can affect energy centers (air wheels) and important organs in many bodies at the same time, but the most beneficial one is the Liyuan acupoint (also known as the center wheel, or the second air wheel). This air wheel rules the kidneys and adrenals. Therefore, leaning forward is an effective exercise for balancing and strengthening the functions of these organs.
The forward lean type is mainly divided into diamond type, beam angle type, straddle type, single leg exchange stretch type, archery type, back extension type, cow face type, and boat type.
The spine twist is particularly useful for arranging the positions of the various vertebrae. It can effectively twist the spine above the waist. These poses gently massage the internal organs of the abdominal area and provide fresh blood to nourish these organs. They can also expand the chest and create conditions for better breathing, especially when using the chest.
The spine twist rejuvenates the nerve centers of the nervous system, which extend from the spine to the periphery of the body. So these poses have a greater impact on the autonomic nervous system than any other category of poses, especially on the vagus nerve. It has the function of arranging and calming the body and brain; so it not only radiates the body, but also energizes the delicate air wheel system.
In yoga, reverse postures are very important for all postures. The purpose of performing reverse postures is to restore your body’s symmetry after performing those asymmetric standing postures. At the same time, these reverse postures can also get your thighs and spine. Relax and stretch.
Standing postures are mainly divided into mountain type, crouching type, bending over stretching type, side bending over stretching type, fighter first type, fighter second type, triangle stretching type, rotation flip triangle type, side triangle stretching type.
It refers to making the body move flexibly, posing, and coordinating the limbs by using the body in a balanced or equal way. It can make your brain calm and peaceful, and concentrate.
The balance posture is mainly divided into tree type, warrior third type, half moon type, eagle type, dance type, balanced type, support type, oblique support type, peacock type, back support type, crow type, and handstand type.
Effective movements are often when they are at their most energy when they are at their most relaxed.
The relaxed postures are mainly divided into supine relaxation exercises, lying heroic exercises, and half-length supine relaxation exercises.
With the popularity of yoga, “Yoga sickness” has also entered people’s horizons, and even some people have hit “Yoga, poisoning women”, “How many people do yoga have to” harm”, “Yoga pack cures all diseases” and other thrilling Heading.
First of all, yoga is a kind of exercise. There is no doubt that exercise is good for health. Because yoga has the characteristics of gentle movements, coordination with breathing, and movements that tend to control the stability and stability of the body, many people think that yoga can be practiced with gentle movements and simple movements.
As everyone knows, the process of controlling the body and maintaining a certain action requires high joint muscle strength and stability.
In fact, the cause of “yoga sickness” is not the yoga itself, but the lack of necessary scientific fitness knowledge during the yoga exercise. Analysis of various types of “yoga” injuries found that the main reasons can be summarized as follows:
- Lack of a reasonable warm-up exercise before yoga practice. In the daily practice process, many yoga enthusiasts do not perform warm-up exercises or even directly use simple yoga movements instead of warm-up exercises. In fact, the warm-up exercise is a signal that tells the body to exercise, so that the muscles and internal organs of the body have a start time. If you directly perform yoga exercises, the joint muscles, blood flow, and aerobic saturation of the parts required All are in a static state, which is prone to ligament strain.
- There is no corresponding strength exercise during yoga practice. Yoga is a whole-body exercise that involves many joints. Be sure to pay attention to the exercise of the muscle strength around the joints. The muscle strength around the joints is the basis for ensuring that the joints move within a reasonable range, especially when some difficult movements are performed. Due to the weak strength around the joints, joint dislocations, ligament strains, and other injuries can easily occur in strength training.
- Cardiopulmonary function was not exercised after yoga practice. Cardiopulmonary function is the basis of health. In the course of yoga practice, there is rarely a state with a stronger breathing cycle for a long time, which has less impact on the improvement and improvement of cardiopulmonary function. Therefore, after practicing yoga, you should also perform at least three aerobic exercises a week.
- Did not follow the “sequential” exercise fitness principles. The time, frequency and intensity of exercise are unscientific. There is no reasonable arrangement and regulation. Excessive exercise and weekend assaults will occur. Such exercises will not only bring good results to yoga, but will cause a heavy burden on the body for a short time. This leads to various sports risks and accidents.
- No relaxation after exercise. After a lot of people practice, they take a shower and finish the role change, and go to their daily work and life. There is less relaxation in it. Yoga is also a kind of exercise. There is a certain amount of exercise intensity. Relaxation exercise is a process that tells the body to recover. You can slowly adjust each part of the body to stop the movement through meditation and stretching.
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