What are the knowledge and practice methods of hot yoga

Yoga is a well-known sport in recent years. It has different levels, including entry-level, elementary, intermediate and advanced levels. According to the types of yoga, there are ordinary yoga, hot yoga, etc. Many people do not know much about hot yoga, and its postures and moves are different. After mastering the knowledge of hot yoga, you can practice regular movements, which is very good for breathing. At the same time, it can achieve good effects of fitness and weight loss. So what are the methods of practicing hot yoga knowledge?

Postures, breathing and meditation are the three basic elements of yoga practice in sequence. Abdominal breathing and throat breathing are the two basic breathing methods of hot yoga. The former requires the abdomen to expand when inhaling and to contract when exhaling. The latter requires the tongue to curl inward and the throat to contract inward when breathing, and you can hear the sound of your own throat. The benefit of breathing in this way is that it can maximize the activation of the human lung lobes and expel the deposited waste gas from the body. It is definitely easier said than done to implement these movement requirements into every breath.

The following are the specific moves:

Standing deep breathing

During practice, always breathe through your nose: this filters out dirty air and harmful bacteria, and also calms your nerves, making your body healthier. Practicing hot yoga should also follow a gradual rhythm and persistence to achieve good results. Maintain a standing position with your legs straight, spine straight, heels and big toes together, fingers crossed and placed under your chin, use throat breathing when inhaling, open your elbows as much as possible, with the backs of your hands just touching the sides of your cheeks to maximize inhalation, then tilt your head back, elbows together, to maximize exhalation. Repeat this cycle for 10 breaths.

Benefits: Be careful not to close your eyes, and try your best to let your lungs feel the complete breath to prepare for the subsequent asana practice.

Half Moon Pose/Hands Touching Feet Pose

The body remains upright, fingers are crossed and clenched, index fingers are straightened and combined, arms are close to the ears, the body is kept on the same side, bend to the left, hold for 10-20 seconds, then bend the upper body to the right and backward, hold for the same time. When bending forward, bend your body down so that your upper body is close to your legs. Hold your heels with both hands. If you find it difficult, bend your knees and hold the position for 0-20 seconds.

Effect: This set of movements strengthens the waistline, buttocks, thighs and other parts as the beginning of warm-up.

Clumsy

Stretch your arms forward, shoulder-width apart, palms down, bend your knees until your thighs are parallel to the ground, keep your upper body straight, hold for 10-20 seconds, then slowly return your body to its original position. Then do a set of exercises to lift your heels as far as possible. The movements are the same as above, but when squatting, keep your knees together and hold for 10-20 seconds.

Effect: This movement is very helpful for blood circulation in the calves, hamstrings, knees and ankles. People with herniated disc can practice this movement frequently.

All of the above movements and techniques are knowledge and practice methods of hot yoga. Hot yoga is more difficult than ordinary yoga movements. You should warm up first and then do the corresponding movements and techniques. At this time, the patient's body is in a state of high temperature, and there are high requirements for the accuracy of his posture. The patient must control his balance when practicing, while controlling his emotions, maintaining mental tranquility, and allowing himself to calm down and exercise, which can achieve good results in physical exercise.