9 Golden Rules for Effective Yoga Exercises

Yoga exercises  bring us great physical and spiritual strength, transforming anyone's life. Proper yoga practice will promote the magic that this subject gives the practitioner. In addition to the correct exercises, combined with rhythmic breathing, the preparation of the first session for yoga is also very important. Today, I will introduce to you " 9 golden rules for effective yoga exercises ."

Rule # 1: Practice Space

• Space exercise is an important factor while doing yoga . Whether you are attending a yoga practice at the center or at home, our practice space should be quiet, with 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.

Choose quiet space, fresh air

• Quietness helps us focus more on each move and our 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.

Rule 2: Use carpet, carpet.

• Here you should practice on a carpet. Yoga mats  will help you avoid slipping, support you to avoid shifts and collisions with the hard floor of the floor, preventing injuries.

Use yoga mat and carpet

• In some stretching exercises, you can use a towel to place the seat, under the head or hand to support the movement more easily. Without a mats set, you can use a mat or a medium sized blanket, less elastic to replace.

Rule 3: Dress rehearsal.

• Choosing the right outfit for yoga is also an important preparation . You should wear light, not tight. Should not wear too tight or too wide, elastic, sweat absorbent.

Choose the right yoga suit

• When practicing, you should also bare feet and remove glasses, watches and jewelry on the body. Thus, the practice will be comfortable and high efficiency.

Rule 4: Practice Time.

• Please note this: Do not do yoga when 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. Other than that, you can do it at appropriate times.

Be sure to choose a proper yoga time

• A good time to practice yoga during the day  is in  the morning  after waking and  evening  after work ends. This is the time when the body needs to be rejuvenated so it is best to feel good for the body.
• The minimum training time is 15 minutes . When there is more time to practice, you should not be too much practice, only from 50 minutes to 1 hour to avoid the body to overwork and become tired.

Rule # 5: Bath before workout.

• Bathing 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.

Before practicing yoga, bathe or sanitize

• Do not bathe immediately after exercise  as this will affect the activity of the hormone. You should spend at least 30 minutes to 2 hours after your yoga session to rest and then take a shower.

Rule 6: Start before the episode.

• Before yoga there must be a warm-up period . This is necessary for the flexibility of the muscles to help with the stretching, bending and stretching of the body in the next posture.

Do not skip the warm-up before yoga

• You should practice joints, shoulder joints, arms, back. The  boot  should last from 10 to 15p before exercise. When there is not much time, the boot time should also last from 3 to 5 minutes.

Rule 7: Practice slowly and relax while practicing.

• The yoga movements need to be slow  to avoid tendons, joints or other injuries, regular exercise. When exercising slowly, you also have the opportunity to watch your body, know where you are.

Do yoga slowly to get the most effect

• When training, do not try to overpower yourself, to force yourself to be like the teacher or guide in the book. As long as you practice well with your strength, then every day there will be gradual change. 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 one posture, deep breathing, full body relaxation that is responsible for clearing the body of the body and restoring energy.

Rule 8: Concentrate your thoughts on the exercise.

• When practicing yoga, your thoughts must focus  on each movement as well as your breathing, not to be dominated by anything. Any distraction will make you unable to complete the movement and the effect of the movements will not be effective.

Focus on each yoga movement

• Focusing on the perfect breath is the best way to focus on each movement, regulating your body to keep you alert.

Rule 9: Consult 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 should avoid banana movement, back disease, nerve damage, twisting, knee joint disease should be mobilized only out of pain zone

Consult experts to choose the right workout method

• Therefore, before practicing, you should  consult your physician and yoga practitioner  so that they can advise you on how to exercise and avoid posture to fit your body, your state of health.

Here, Shop Gia Phat shared experience yoga with friends through " 9 golden rules for effective Yoga exercises ", utilize and promote all the benefits that  yoga  brings us. I hope that you will have great moments with yoga so that your life will become better.