建立定期瑜伽家庭练习的重要技巧
养成新习惯并以纪律方式长期养成习惯一直是一项艰巨的任务。瑜伽也是一种纪律练习。对于在家中的日常瑜伽练习，如果您不进行战略计划，那么一开始它就要求很多。
人们不能否认瑜伽的最初挑战以及它的益处。您在家中的日常瑜伽练习可能会有无尽的限制。一旦克服了这些最初的限制，您就可以随时随地进行瑜伽并享受瑜伽的美丽。
遵循这些技巧在家里进行日常瑜伽练习，以养成定期养成瑜伽的习惯，并摆脱无尽的理由，摆脱一天中的瑜伽。
内容概要
本练习指南 每天在家练习瑜伽 也可能包括 瑜伽练习的时间安排和空间细节，需要的常用道具（瑜伽垫，方块等）， 常规查询和瑜伽中使用的不同术语。将本练习指南放在一边，并在课时或专家老师的帮助下，抽空填写您的疑问。
2.安排例行程序 瑜伽是身体，心理和精神实践的一组学科，要充分利用瑜伽，您需要准时。根据您的日程安排安排在家中每天进行瑜伽练习的时间，并从头开始。
遵循特定的时间表是瑜伽练习的一部分，称为“ Yama”和“ Niyama”（瑜伽的八肢）。
3.寻找舒适的空间您正在练习的空间会在很大程度上影响您的瑜伽练习。
如果可以的话，这总是一个不错的选择 在家里安排一个单独的房间用于日常瑜伽练习，在那里您可以将必要的道具全部放在一起.
另一方面， 如果您的房间快用完了，仍然可以在房间角落使用一小块空间进行瑜伽练习。 瑜伽垫的平均长度和宽度分别为68和24英寸。因此，它不需要太多空间来舒适地练习 瑜伽体式.
瑜伽垫附近的墙壁或某些支撑结构可以帮助初学者作为许多平衡姿势的道具。在您的练习区域添加香薰蜡烛和昏暗的灯光可以营造一个有益的冥想氛围。
4.参加早晨的自然电话早晨的时间体现了大自然的宁静与美丽。 尝试在早晨的氛围中在家中进行日常瑜伽练习，因为它的效果是其他时间的两倍。晚上平静睡眠后，一个休息良好的身体对瑜伽的反应更好。
当自然的外在宁静与内在的宁静相匹配时，您就能更好地了解自己–这就是瑜伽的意义。
5.空腹练习瑜伽是您身体的一部分。练习瑜伽之前，请确保您的胃是空的，因为其中的排泄物不是您身体的一部分。饱肚子需要能量来进行消化。当练习瑜伽时，这种能量应该集中在一点上。
在饱餐4小时和正常餐3小时后，在家中练习日常瑜伽是理想的选择。
肚子空的另一个原因是，不同的瑜伽体式包括身体的弯曲和扭曲。这些弯曲和扭曲会在胃肠道中产生各种并发症（在练习过程中可能引起气体）。
6.练习时避免分心手机 手机可能是在家练习瑜伽时的最大障碍.
我喜欢某些瑜伽课的规则，它们不允许您带手机上课。但是在家里，手机始终在您身边。
尝试 在家练习日常瑜伽时不要查看通知和消息。这会浪费瑜伽练习的优质时间。弄清楚周围没有喧嚣的时间。
7.通过诵经开始和结束练习咒语通常以梵语出现。
诵经咒语会在体内产生振动，并消除思想中多余的想法。 'OM' 是最简单的口头禅 在家里每天进行瑜伽练习的开始和结束时都要吟 去感受你内心的平静。
8.初步舒展身体瑜伽的物理方面有时包括充满活力的体式。在进行这些剧烈的姿势之前，您的身体肌肉不应处于松弛状态。最初的伸展运动使肌肉温度升高，所以关节肌肉的活动性增加。
9.不要用力练习每次练习Asana瑜伽时，请记住瑜伽的基本要点– “瑜伽Asana的练习轻松而稳定地发生。” 在瑜伽练习的任何阶段都没有施加力的地方。
有一个短语 “如果您必须强迫它。别管它” 同样适用于瑜伽。如果您用力地做瑜伽，那么您可能就不做瑜伽了。
10.控制并专注于呼吸生命的存在依赖呼吸（生命力）。呼吸让氧气进入肺部。氧气需要根据我们执行的动作来适当地进行身心调节。剧烈运动会使呼吸加快，即过量的氧气（能量），而在放松状态下所需的氧气会减少，因此呼吸会变得深沉而放松。
瑜伽不是一种会产生沉重呼吸的运动，而是一种意识阶段，您可以集中精力控制深呼吸。
当我们专注于呼吸时，延髓（大脑的最低部分，控制着呼吸活动）开始失去呼吸权。现在，大脑皮层控制了呼吸，进而改善了记忆力，注意力和感知能力。
11.让它缓慢而简单缓慢而稳定地执行瑜伽体式。快速执行体式会吸引您的思想，进入体式的最后一步，因此您不太可能了解体式的目的。
在瑜伽体式练习中缓慢移动可增加对精神力量的关注，并防止任何形式的瑜伽伤害。
12.放松练习后结束Savasana最初的伸展运动以同样的方式为身体加热 Savasana（Corpse姿势）使身体凉爽。
在您每天在家瑜伽练习结束时 躺在垫子上的savasana上，放松肌肉，让练习的效果遍及整个身体。
13.洗澡……在瑜伽之前还是之后？沐浴可以清洁瑜伽，就像瑜伽练习可以清洁身体的内部器官一样。因此，应该有必要在身体的内部洗涤（瑜伽）和外部洗涤（沐浴）之间保持平衡。
练习瑜伽后，您不应该洗淋浴…为什么？
瑜伽练习会在体内产生大量热量。有时，您会感觉到这种热像出汗和红色的小耳朵（在八打雁中）。热量是由于您受刺激的Prana而产生的。
练习瑜伽后，应以缓慢而稳定的方式冷却这种热能，以免中和刺激的呼吸（呼吸）。如果您只是在瑜伽练习后洗澡，那就像在炽热的金属上倒水一样。
原始内容发布于 菲茨里
Starting a new habit and establishing it for longer duration in a disciplinary way is always been a challenging task. Yoga is also a disciplinary practice. For daily yoga practice at home, it demands a lot in the beginning if you don’t go through strategic planning.
One can’t deny the initial challenges in yoga along with How beneficial it is. There can be endless constraints in your daily yoga practice at home. Once you get over these initial constraints, you are ready for doing yoga on-the-go & enjoy the beauty of yoga.
Follow these tips for daily yoga practice at home to establish a regular habit of yoga & get over from endless reason to squeeze yoga out of your day.
Summary of Contents
1. Prepare a Practice GuideBefore you go onto the mat start learning about yoga, its benefits & research different styles of yoga. This helps you to develop curiosity about yoga & Curiosity is the key to knowledge. This knowledge helps you to understand deepen aspects of body, mind, and soul in yoga. Start summarizing this knowledge into practice guidelines.
This practice guide for daily yoga practice at home could also consist details of timing & space for yoga practice, common props needed (yoga mat, blocks etc.), general queries & different terms used in yoga. keep this practice guide alongside and with time fill your queries with the help of classes or an expert teacher.
2. Schedule the routine Yoga is a disciplinary set of physical, mental and spiritual practices and to take full benefits out of it, you need to be time punctual. Schedule timing of your daily yoga practice at home according to your routine & follow it from the beginning.
Following the specific schedule is the part of yoga practice which is called Yama and Niyama (Eight limbs of yoga).
3. Find a comfort spaceSpace you are practicing on can affect your yoga practice at a very extent.
It is always a great option if you can devote a separate room for your daily yoga practice at home where you can put necessarily props altogether.
On the other hand, if you running out of rooms, still you can use a small space in your room corner for yoga practice. Average length & width of the yoga mat is respectively 68 & 24 inches. So it doesn’t demand much space for comfortably practicing any yoga asana.
Wall or some supporting structure near your yoga mat can help a beginner as a prop in many balancing poses. Adding fragrance candles and dim light in your practice area can create a helpful atmosphere for meditation.
4. Attend morning nature’s callMorning time manifest nature’s peace and beauty. Try to perform your daily yoga practice at home in the morning atmosphere as it is twice as effective as any other time. A well-rested body after a calm sleep in night responds better to yoga.
when external silence of nature matches the inner silence of yours, then you able to know the better you – This is what yoga means.
5. Practice on an empty stomachYoga is part of your body. Before yoga practice, make sure your stomach is empty because excreta in it is not part of your body. A full stomach needed energy for the digestion process. This energy should be concentrated on one point When you practice Yoga.
It is considered ideal to practice your daily yoga at home after 4 hours of a heavy meal and 3 hours of a normal meal.
Another reason for an empty stomach is that different yoga asana comprises bends and twist of the body. These bends and twist can produce various complications in the gastrointestinal tract (can cause gas during practice).
6. Cut out from distraction during practiceMobiles phones could be the biggest obstacle while practicing yoga at home.
I love the rules of certain yoga classes, they don’t allow you to bring phones in the class. But at home, mobiles are always there by your side.
Try not to check out notifications and messages while practicing your daily yoga at home. This can consume the quality time of yoga practice. Figure out the time when there no clamor around you.
7. Start and end your practice with a mantra ChantingMantras are commonly found in the Sanskrit language.
Chanting a mantra creates vibrations in the body and remove unwanted thoughts from the mind. ‘OM’ is the simplest mantra you can chant at the beginning and end of your daily yoga practice at home to feel the peace within you.
8. Warm-up the body with initial stretchesThe physical aspect of yoga sometimes consists of vigorous Asana. your body muscles should not be in the relaxed state before performing these vigorous asanas. Initial stretches let increase muscles temperature and so on the mobility of joint-muscles increases.
9. Don’t practice it forcefullyRemember this basic key of Yoga every time you practice yoga Asana – “something which happens effortlessly and steadiness is the practice of yoga Asana.” There is no place for applying force at any stage of yoga practice.
There is a phrase “if you have to force it. Leave it” same apply in Yoga. If you are doing it forcefully, you probably not doing Yoga.
10. Control and focus on breathingThe existence of life supports on breath (Vital force). Breathing let oxygen come into the Lungs. Oxygen needs for the proper working of mind and body change according to the action we perform. A heavy exercise produce faster breathing i.e. excessive oxygen (energy) while in relax situation oxygen requires is lower and thus breathing becomes deep and relaxed.
Yoga is not an exercise which produces heavy breathing but it’s a stage of consciousness where you can focus and control on your deep breathing.
When we focus on breath, medulla oblongata (lowest part of the brain and which control breathing activities) start losing its right over breath. Now cerebral cortex controls the breath which in turn improves memory, attention and perception ability.
11. Make it slow and simplePerform yoga asana in slow and steady steps. performing asana quickly will engage your mind to come into the final step of asana & hence you less likely to learn the purpose of asana.
Moving slowly in yoga asana practice increases focusing on the power of the mind and prevent any kind of Yoga injuries.
12. End practice with relaxation on SavasanaAs initial stretches warm up the body in the same way Savasana (Corpse pose) cool down the body.
At the end of your daily yoga practice at home lay down on savasana on the mat to relax your muscles and let the effect of practice spared over the whole body.
13. Bath…before or after Yoga?As bath cleans outer body the same way Yoga practice cleans the internal organs of the body. So, it should be necessary to maintain a balance between the internal wash (Yoga) and external wash (bath) of the body.
You shouldn’t take shower just after yoga practice…why?
Yoga practice generates a lot of heat in your body. Sometimes you can feel this heat as sweating and been little red ears (in patangasana). This heat is generated because of your stimulated Prana.
After Yoga practice, this heat energy should be cool down in a slow and steady manner So that it will not neutralize your stimulated Prana (Breath). If you bath just after yoga practice, it will become the same thing like pouring water on a red-hot metal.
The original content was published at Fitsri
人们不能否认瑜伽的最初挑战以及它的益处。您在家中的日常瑜伽练习可能会有无尽的限制。一旦克服了这些最初的限制，您就可以随时随地进行瑜伽并享受瑜伽的美丽。
遵循这些技巧在家里进行日常瑜伽练习，以养成定期养成瑜伽的习惯，并摆脱无尽的理由，摆脱一天中的瑜伽。
内容概要
本练习指南 每天在家练习瑜伽 也可能包括 瑜伽练习的时间安排和空间细节，需要的常用道具（瑜伽垫，方块等）， 常规查询和瑜伽中使用的不同术语。将本练习指南放在一边，并在课时或专家老师的帮助下，抽空填写您的疑问。
2.安排例行程序 瑜伽是身体，心理和精神实践的一组学科，要充分利用瑜伽，您需要准时。根据您的日程安排安排在家中每天进行瑜伽练习的时间，并从头开始。
遵循特定的时间表是瑜伽练习的一部分，称为“ Yama”和“ Niyama”（瑜伽的八肢）。
3.寻找舒适的空间您正在练习的空间会在很大程度上影响您的瑜伽练习。
如果可以的话，这总是一个不错的选择 在家里安排一个单独的房间用于日常瑜伽练习，在那里您可以将必要的道具全部放在一起.
另一方面， 如果您的房间快用完了，仍然可以在房间角落使用一小块空间进行瑜伽练习。 瑜伽垫的平均长度和宽度分别为68和24英寸。因此，它不需要太多空间来舒适地练习 瑜伽体式.
瑜伽垫附近的墙壁或某些支撑结构可以帮助初学者作为许多平衡姿势的道具。在您的练习区域添加香薰蜡烛和昏暗的灯光可以营造一个有益的冥想氛围。
4.参加早晨的自然电话早晨的时间体现了大自然的宁静与美丽。 尝试在早晨的氛围中在家中进行日常瑜伽练习，因为它的效果是其他时间的两倍。晚上平静睡眠后，一个休息良好的身体对瑜伽的反应更好。
当自然的外在宁静与内在的宁静相匹配时，您就能更好地了解自己–这就是瑜伽的意义。
5.空腹练习瑜伽是您身体的一部分。练习瑜伽之前，请确保您的胃是空的，因为其中的排泄物不是您身体的一部分。饱肚子需要能量来进行消化。当练习瑜伽时，这种能量应该集中在一点上。
在饱餐4小时和正常餐3小时后，在家中练习日常瑜伽是理想的选择。
肚子空的另一个原因是，不同的瑜伽体式包括身体的弯曲和扭曲。这些弯曲和扭曲会在胃肠道中产生各种并发症（在练习过程中可能引起气体）。
6.练习时避免分心手机 手机可能是在家练习瑜伽时的最大障碍.
我喜欢某些瑜伽课的规则，它们不允许您带手机上课。但是在家里，手机始终在您身边。
尝试 在家练习日常瑜伽时不要查看通知和消息。这会浪费瑜伽练习的优质时间。弄清楚周围没有喧嚣的时间。
7.通过诵经开始和结束练习咒语通常以梵语出现。
诵经咒语会在体内产生振动，并消除思想中多余的想法。 'OM' 是最简单的口头禅 在家里每天进行瑜伽练习的开始和结束时都要吟 去感受你内心的平静。
8.初步舒展身体瑜伽的物理方面有时包括充满活力的体式。在进行这些剧烈的姿势之前，您的身体肌肉不应处于松弛状态。最初的伸展运动使肌肉温度升高，所以关节肌肉的活动性增加。
9.不要用力练习每次练习Asana瑜伽时，请记住瑜伽的基本要点– “瑜伽Asana的练习轻松而稳定地发生。” 在瑜伽练习的任何阶段都没有施加力的地方。
有一个短语 “如果您必须强迫它。别管它” 同样适用于瑜伽。如果您用力地做瑜伽，那么您可能就不做瑜伽了。
10.控制并专注于呼吸生命的存在依赖呼吸（生命力）。呼吸让氧气进入肺部。氧气需要根据我们执行的动作来适当地进行身心调节。剧烈运动会使呼吸加快，即过量的氧气（能量），而在放松状态下所需的氧气会减少，因此呼吸会变得深沉而放松。
瑜伽不是一种会产生沉重呼吸的运动，而是一种意识阶段，您可以集中精力控制深呼吸。
当我们专注于呼吸时，延髓（大脑的最低部分，控制着呼吸活动）开始失去呼吸权。现在，大脑皮层控制了呼吸，进而改善了记忆力，注意力和感知能力。
11.让它缓慢而简单缓慢而稳定地执行瑜伽体式。快速执行体式会吸引您的思想，进入体式的最后一步，因此您不太可能了解体式的目的。
在瑜伽体式练习中缓慢移动可增加对精神力量的关注，并防止任何形式的瑜伽伤害。
12.放松练习后结束Savasana最初的伸展运动以同样的方式为身体加热 Savasana（Corpse姿势）使身体凉爽。
在您每天在家瑜伽练习结束时 躺在垫子上的savasana上，放松肌肉，让练习的效果遍及整个身体。
13.洗澡……在瑜伽之前还是之后？沐浴可以清洁瑜伽，就像瑜伽练习可以清洁身体的内部器官一样。因此，应该有必要在身体的内部洗涤（瑜伽）和外部洗涤（沐浴）之间保持平衡。
练习瑜伽后，您不应该洗淋浴…为什么？
瑜伽练习会在体内产生大量热量。有时，您会感觉到这种热像出汗和红色的小耳朵（在八打雁中）。热量是由于您受刺激的Prana而产生的。
练习瑜伽后，应以缓慢而稳定的方式冷却这种热能，以免中和刺激的呼吸（呼吸）。如果您只是在瑜伽练习后洗澡，那就像在炽热的金属上倒水一样。
原始内容发布于 菲茨里
Starting a new habit and establishing it for longer duration in a disciplinary way is always been a challenging task. Yoga is also a disciplinary practice. For daily yoga practice at home, it demands a lot in the beginning if you don’t go through strategic planning.
One can’t deny the initial challenges in yoga along with How beneficial it is. There can be endless constraints in your daily yoga practice at home. Once you get over these initial constraints, you are ready for doing yoga on-the-go & enjoy the beauty of yoga.
Follow these tips for daily yoga practice at home to establish a regular habit of yoga & get over from endless reason to squeeze yoga out of your day.
Summary of Contents
1. Prepare a Practice GuideBefore you go onto the mat start learning about yoga, its benefits & research different styles of yoga. This helps you to develop curiosity about yoga & Curiosity is the key to knowledge. This knowledge helps you to understand deepen aspects of body, mind, and soul in yoga. Start summarizing this knowledge into practice guidelines.
This practice guide for daily yoga practice at home could also consist details of timing & space for yoga practice, common props needed (yoga mat, blocks etc.), general queries & different terms used in yoga. keep this practice guide alongside and with time fill your queries with the help of classes or an expert teacher.
2. Schedule the routine Yoga is a disciplinary set of physical, mental and spiritual practices and to take full benefits out of it, you need to be time punctual. Schedule timing of your daily yoga practice at home according to your routine & follow it from the beginning.
Following the specific schedule is the part of yoga practice which is called Yama and Niyama (Eight limbs of yoga).
3. Find a comfort spaceSpace you are practicing on can affect your yoga practice at a very extent.
It is always a great option if you can devote a separate room for your daily yoga practice at home where you can put necessarily props altogether.
On the other hand, if you running out of rooms, still you can use a small space in your room corner for yoga practice. Average length & width of the yoga mat is respectively 68 & 24 inches. So it doesn’t demand much space for comfortably practicing any yoga asana.
Wall or some supporting structure near your yoga mat can help a beginner as a prop in many balancing poses. Adding fragrance candles and dim light in your practice area can create a helpful atmosphere for meditation.
4. Attend morning nature’s callMorning time manifest nature’s peace and beauty. Try to perform your daily yoga practice at home in the morning atmosphere as it is twice as effective as any other time. A well-rested body after a calm sleep in night responds better to yoga.
when external silence of nature matches the inner silence of yours, then you able to know the better you – This is what yoga means.
5. Practice on an empty stomachYoga is part of your body. Before yoga practice, make sure your stomach is empty because excreta in it is not part of your body. A full stomach needed energy for the digestion process. This energy should be concentrated on one point When you practice Yoga.
It is considered ideal to practice your daily yoga at home after 4 hours of a heavy meal and 3 hours of a normal meal.
Another reason for an empty stomach is that different yoga asana comprises bends and twist of the body. These bends and twist can produce various complications in the gastrointestinal tract (can cause gas during practice).
6. Cut out from distraction during practiceMobiles phones could be the biggest obstacle while practicing yoga at home.
I love the rules of certain yoga classes, they don’t allow you to bring phones in the class. But at home, mobiles are always there by your side.
Try not to check out notifications and messages while practicing your daily yoga at home. This can consume the quality time of yoga practice. Figure out the time when there no clamor around you.
7. Start and end your practice with a mantra ChantingMantras are commonly found in the Sanskrit language.
Chanting a mantra creates vibrations in the body and remove unwanted thoughts from the mind. ‘OM’ is the simplest mantra you can chant at the beginning and end of your daily yoga practice at home to feel the peace within you.
8. Warm-up the body with initial stretchesThe physical aspect of yoga sometimes consists of vigorous Asana. your body muscles should not be in the relaxed state before performing these vigorous asanas. Initial stretches let increase muscles temperature and so on the mobility of joint-muscles increases.
9. Don’t practice it forcefullyRemember this basic key of Yoga every time you practice yoga Asana – “something which happens effortlessly and steadiness is the practice of yoga Asana.” There is no place for applying force at any stage of yoga practice.
There is a phrase “if you have to force it. Leave it” same apply in Yoga. If you are doing it forcefully, you probably not doing Yoga.
10. Control and focus on breathingThe existence of life supports on breath (Vital force). Breathing let oxygen come into the Lungs. Oxygen needs for the proper working of mind and body change according to the action we perform. A heavy exercise produce faster breathing i.e. excessive oxygen (energy) while in relax situation oxygen requires is lower and thus breathing becomes deep and relaxed.
Yoga is not an exercise which produces heavy breathing but it’s a stage of consciousness where you can focus and control on your deep breathing.
When we focus on breath, medulla oblongata (lowest part of the brain and which control breathing activities) start losing its right over breath. Now cerebral cortex controls the breath which in turn improves memory, attention and perception ability.
11. Make it slow and simplePerform yoga asana in slow and steady steps. performing asana quickly will engage your mind to come into the final step of asana & hence you less likely to learn the purpose of asana.
Moving slowly in yoga asana practice increases focusing on the power of the mind and prevent any kind of Yoga injuries.
12. End practice with relaxation on SavasanaAs initial stretches warm up the body in the same way Savasana (Corpse pose) cool down the body.
At the end of your daily yoga practice at home lay down on savasana on the mat to relax your muscles and let the effect of practice spared over the whole body.
13. Bath…before or after Yoga?As bath cleans outer body the same way Yoga practice cleans the internal organs of the body. So, it should be necessary to maintain a balance between the internal wash (Yoga) and external wash (bath) of the body.
You shouldn’t take shower just after yoga practice…why?
Yoga practice generates a lot of heat in your body. Sometimes you can feel this heat as sweating and been little red ears (in patangasana). This heat is generated because of your stimulated Prana.
After Yoga practice, this heat energy should be cool down in a slow and steady manner So that it will not neutralize your stimulated Prana (Breath). If you bath just after yoga practice, it will become the same thing like pouring water on a red-hot metal.
The original content was published at Fitsri
