Many people start learning yoga only with enthusiasm but lack understanding of the basic knowledge. As a result, they are easily injured during yoga practice and often lose interest due to slow progress and then give up, complaining that yoga is useless. This is incorrect. Today, we will share 13 basic common senses of practicing yoga. Take notes in your small notebook to avoid getting injured during practice.
1. It is best to practice on an empty stomach before practice.
(2) These external factors also go against the purpose and objectives of yoga practice. At the very least, during practice, one should maintain a sense of reverence for yoga, allowing the mind and body to temporarily escape the allure and control of external distractions, and truly embrace the practice of yoga.
6. It is best to use a professional yoga mat or to lay a blanket or large towel on the floor, ensuring that it is comfortable when kneeling on it with knees. Mats used in gyms for aerobics are unsafe for yoga practice. Being too thick can result in inadequate support during certain poses, potentially leading to skeletal injuries. Conversely, if the mat is too hard, it fails to provide necessary protection, which can lead to inflammation in the affected areas or even affect the normal function of joints and bones. 7. During asana practice, movements should be slow and coordinated with proper breathing to achieve better results. Breathing is typically done through the nostrils, unless specified otherwise for certain poses. The general breathing method is natural breathing, and some poses may use abdominal breathing to alleviate chest pressure. Most beginner poses involve stretching and do not require holding the breath. Breathe deeply, slowly, and smoothly, coordinating the breath with the movements, especially when holding poses. 8. Asana practice should be based on one’s own maximum capacity, without blindly comparing oneself to others or the teacher. Teachers have typically practiced for many years and can achieve standard poses. Additionally, in gyms or yoga studios where multiple people attend classes together, each member has different practice durations and skill levels, so there is no need to compare oneself with others. Focus on self-awareness and breathing, pushing to one’s physical limits. Follow the teacher’s guidance, starting with simplified versions of the poses, gradually improving, correcting, and progressing to standard poses. 9. It is recommended to practice 3-4 times a week, or at least 2 times. For beginners in yoga, the frequency of practice should be determined based on one’s physical condition and the guidance of a yoga teacher. It is possible to practice 2-3 times a week, as the body’s stress resistance and muscle endurance are still relatively weak. Frequent practice can cause tension in muscles and ligaments, leading to soreness and discomfort. The most important thing is to be consistent in practice. 10. If any discomfort or unease occurs during practice, one should immediately stop. Yoga emphasizes self-restraint but does not force oneself. This aligns with the ‘Wu Wei’ philosophy of Laozi in Taoism. The purpose of practicing yoga is to achieve harmony and unity of the body, mind, and spirit. If discomfort arises during practice, it indicates that one has over-stretched and forced the body beyond its limits, which is not only unbeneficial but also harmful. Over time, this can lead to a loss of balance in the body and a shift in temperament towards ‘obsessive-compulsive’ and ‘irritable’ tendencies, potentially leading to extremism.11. Practice should be done barefoot. When practicing yoga, being barefoot is to make the feet have better contact with the ground. Massaging and squeezing the acupoints on the soles of the feet is beneficial for the skin of the feet to breathe and relax. Exposing the nerve endings on the palms and feet can better stimulate the nerves and maintain activity. It can also play an anti-slip role in many postures to avoid slipping and falling. 12. Defecate first before practicing and keep the body clean. The goal of practicing yoga is for physical health and spiritual liberation. Defecation can better keep our body in a clean and pure state. For smoother breathing, for better entry into the atmosphere of meditation, and for easier completion of each posture. If we practice with waste in our body, it will definitely hinder the progress of the body and mind. 13. Do not wear overly tight clothes when practicing. Yoga practice is different from general aerobics and body shaping training. When practicing, it is best to choose loose, sweat-absorbent, and breathable clothes to facilitate body movement. Yoga is a sport that relaxes our body and mind. Tight clothes are not conducive to relaxation. Clothes made of pure cotton and linen are preferred. The top can be a close-fitting clothes to complete some postures such as flipping and handstands. The lower body is best to be loose pants with a waist tie.