Learn Yoga Quick, Learn yoga Now

　 　 has had more and more people now,Especially the female chooses gem gal fitness.Gem gal had lifted an upsurge in gymnastical activity of China.So,It is what attracted so much person to practice gem gal after all?The benefit that after gem gal is engaged in namely under 　 　 , appears,Should have patience,Time of gem gal need shows the result.A few weeks inside,You can feel heart relatively quiet before,Attention relatively center.After a few months,The rejuvenescent meeting of organ and gland body begins to happen.　 　 one, vigor increases,Will be in gem gal to be opposite the action of cerebral ministry and gland body.　 　 two, of the exterior and mood young:Gem gal reduces facial wrinkle,Generation is natural " pull a skin " the effect.This basically is attributed to handstand.We normally erect posture,Make gravity will pull below muscle.False with time,Facial muscle pursues occurrence stay phenomenon.Daily handstand is counted minute,The action that we are able to reverse gravity,Make its become us to help strength rejuvenescently,Your facial muscle is not sent flabby,It makes furrow decreases,Skin nature even up.Posture of handstand of 　 　 gem gal often can make grey hair restores his original colour and lustre,Defer grey discovery to resemble.Because handstand makes,this is the haemal measure that bursa sends inside flow direction scalp increases.Flexibility of your interest ministry increases this position,Eliminate strong department blood-vessel and nerval pressure,Make muscle of scalp of more blood flow direction.That is to say,Hair bursa gets more nutrition,The healthy hair with richer generation.　 　 three, live more for a long time,The condition that gem gal affects all long life:Body of cerebral ministry, gland, rachis and in-house organ.　 　 four, increase disease strength:Gem gal takes exercise give a pair of hale constitution,Immunity can Wu also increases.This strengthened strength can make do to arrive from the cold all sorts of serious illness of such as cancer.　 　 five, improve eyesight and audition:Normal vision and audition basically are to rely on eye and ear to get good haemal circulation and nerve convey.The nerve that supplies eye and ear and blood-vessel must carry strong department.When age grows,Rachis of strong department no less than loses flexibility like other part,The situation that sluggish difficulty travel encounters likely when nerve and hemal course are cervical.Become cloggy so of nerve and haemal cross-eye eyeball and ear supply,Affect them consequently run.Kinetic energy of as cervical as gem gal carry improves gem gal position cervical state,Strengthen eyesight and audition then.　 　 six, the improvement of intelligence mood:Because gem gal makes include cerebral department inside gland system is nervous produce rejuvenescent result,Intelligence mood nature can present active position.It makes you have self-confidence more,More true-blue,And more hopeful.Everyday the life also can become have originality more.　 　 begins to feel good in you, look young,And when development gives your complete potential,The intelligence of these fronts and mood condition nature can appear....

　 of the first day of 　 uses 　 　 breath builds interior oxygen.The pose that looks for you to feel comfortable (lying to sitting but,But must let be loosened all over) ,The eye that closes you gently begins to do deep breathing,Inspiratory when,Make abdomen contractive,Want to be able to a kind of breath is taken when expiration to the feeling of back vertebra,In breathing process,It is extremely good to should feel him state of mind,Cast all distracting thoughts,The most wonderful picture in subjective memory,Duration is controlled in five minutes,Open next open one's eyes,The world before is much more relaxed.The motion on neck of 　 of the second day of 　 wakes up 　 　 cerebral ministry vigor.Face of both hands dry-clean,The hand that thinking is a family member is in stroke oneself gently,Idea conveniently and move,The do up one's hair after using finger to was gone to once upon a time next,After the movement ends, with yoga breath adjusts the body to come flabby,Let double shoulder loosen,Head towards the left turns three times each right,Again before after admiring, admire,Accomplish as far as possible every time,Relapse three times,Finally,The foul smell in spitting a bosom with all one's strength,Make sure you become magical quiet gas feel well.　 　 thin body trains Double of 　 of four days of the third 　 .After quiet feeling,First two shoulders extend the muscle that pulls vertebral both sides backward,Next two legs are divided slightly stand,Two tactics backward alternate photograph is grasped,Become the upper part of the body to bend as far as possible ahead straight by back,The time that holds 15 seconds,Semidiurnal,Two days four hind,See oneself,The feeling that is like swallow gently personally.　 of the fiveth day of 　 looks for 　 　 of a sleep sweet.Did not think of breath also can treat insomnia,Before sleep,Double leg across sits on the bed,Rachis is erect,Next big toe presses right nostril,Breathe through left nostril 1 will loosen to 2 minutes,The feeling in awaiting a heart is clean one a short while,Lay down again enter Mian with body of right on one's side (remember,It is to use the body on the right side of) .Should hold to only,The affliction that believes you can swing insomnia certainly.　 of the sixth day of 　 lets 　 　 you become the person with dye-in-the-wood confidence.Lie low at the bed,Double foot and approach,Before toe is strong,Extend of will double arm overdoes,Maintain be the same as with the shoulder wide,Down double arm of finger tip extend,Elbow is straight;Down sufficient needle again extend double leg,After holding 10 seconds,Recall breathes condition normally,Such movement can circulate inside exciting form and breathe,Also can your raise self-confidence,Have a try you knew.　 　 the attention like hunter of 　 of the seventh day of 　 .Lie low is on the bed,Before both hands is put aside and the centre of the palm is opposite.Stretch one's hand after overdoing,Bend right leg to touch left leg inside continuously,Hold 10 seconds,There is not the feeling that forces the body in athletic process,The shoulder that can extend you so, arm and back,The attention that also is helpful for raising you and explicit figure.The experience that seven days of trials with 　 short 　 can let you have a shallow to yoga,If had felt,Ten million should hold on,The life disappear that hopes yoga lets you anew,You can become a vigor from this preterhuman oh....

　 　 gem gal gets hurt not to want his to massage 　 　 70 years old the old lady drills gem gal does not calculate news,Practice of gem gal teacher hurts him also have.Doctor of acupuncture rehabilitation family reminds gem gal scholar,Practice action should pay attention to earnestly practise what one advocates,The old injury that takes practice gem gal seriously to expose.Teacher of 　 　 gem gal also pulls 　 　 " my outpatient service a week should close 4, the person get hurt of gal of 5 practice gem." Guangdong visits division of rehabilitation of acupuncture of courtyard of the second traditional Chinese medical science model heart brightness vice director doctor is advertent recently two months,Discover this one data has add without decrease.He admits exercise gem gal repairs body and mind to grinding, enhance mood of body flexibility, rehabilitate to have a lot of profit,But the student that the part practises one's skill the heart is cut even the teacher is met behavioral excessive and cause the body unwell.Model doctor citing,Exercise gem gal already had an A old woman of 70 years old a few years time,Psychosis maintains very fully,Hold to " others can do,I also can go " belief,But substantially the movement brought about knee ligament to be pulled however;The gem gal teacher that has many years old 40 more,Ever did obeisance to division to go back to the motherland in India begin school ten one's remaining years,Too the vertebral shift that the teaching job with close frequency causes her is oppressive nerve,Arm for a time paralytic;Gem gal still is met " mining " old injury,Female student has sufferred traumatic loss ligament before New Year more,Because the exercise is too assiduous,Cause lumbar surge;Still have congenital Di vertebra recessive fission person,When practice gem gal easy cause articulatory amlposition.　 　 does not want 　 of optional massage 　 cervical, knee, waist is the place that the exercise gets hurt the most easily.The doctor reminds,Once feel the body,some place appears unusual ache,Should stop to continue to practice immediately,24 usable ice cube undertakes cold compress in the hour,Prevent vertebral wait for the blood capillary of place to bleed;Appropriate hot compress comes to invigorate the circulation of blood change silt after 24 hours,Just can undertake knead to pain spot right now.The doctor demonstrates to say:Knead cut alleviates when ache,Apply what the hand points to to point to abdomen,The periphery that preexistence gore is in undertakes knead,Stand by gore to amass the position gradually again,General 20 minutes are controlled,Advantageous gore is dissolved.If 　 　 feels situation is more serious,Do not look for massagist massage at will,Do not have more " master force gets effective more again more " wrong idea,If exert oneself to do sth. undeserved,May cause amlposition of cure source sex to injure.After the body is pulled, normally need rests 15 days or so,For instance that gem gal teacher also ever ego is treated,But breathing space is insufficient,A variety of gimmick such as acupuncture of final need have the aid of just are able to recover....

　 　 is investigated according to the United States,Movement of every 1000 gem gal demonstrates in only two movements have behavioral possibility,The back of the artifice that however however still a lot of people are taking sprain, ache and the muscle that pull leave gem gal classroom.Professional personage reminds,Gem gal is a trend " know consciousness oneself " way,The person that take exercise must successive, do according to one's abilities.　 　 error one:Jump setting-up exercise is become 　 of warm up 　 is certain gem gal coach will jump the means of setting-up exercise serves as the warm-up before doing gem gal,This is cannot take,Because jump,body of setting-up exercise the back of a person is in excited condition,The contemplative state that cannot enter gem gal to ask.　 　 in addition,Jump the excitement of the human body after holding causes gem gal movement easily too swift and violent,Cause thereby all sorts of pull.In normal gem gal course,Use normally " the type that do obeisance to day " as warm-up,Make articulatory muscle enters the state that loosens softness quite.　 　 error two:Because go training field or other reason without time,oneself have a lot of gem gal fan in 　 of 　 of home experienced motion,Like oneself to be in the home according to CD or the tutorial such as the book practices a movement.To this,Fosan approach of coach of some strong and handsome club is red point out,This kind of method is cannot take,Especially more harmful to abecedarian.She says 　 　 :" when oneself practice, can focus attention to pursuit movement itself,Seek a result and oversight contemplative with breath." if gem gal learner does not understand his body,When the limit that does not know oneself,Can be immersed in blind to practice and increase wounded odds.　 　 error three:Should perspire only 　 of good 　 after class of a gem gal,The good sense that should have syncretic of body and mind,If be the some part of the body only,had felt,Gave all of a sweat to perhaps feel to have a headache acid bilges with excessive excitement,It is the signal that a kind of body gets hurt.A questionnaire is listed to oneself after answering to end in every course,The feeling that asks oneself the body,Look to whether exceed the limit,Will make an exercise plan ability to achieve optimal result with this....

The gem gal art with 　 ancient 　 is not a kind of physical ability takes exercise merely.Gem gal is a whole system more,Affect thought, body, spirit and affection from a lot of respects:The body (pass skeletal, muscle, organ, loop, nerve) ;Gas (" Prana " be " breath " meaning,The vitality that gem gal repairs the person that hold to think this is us is flowing) ;Psychology (pass feeling and mood) ;And on spirit (through the heart,Enter taller recognizant state) .Practicing gem gal truly is cannot accomplish in one move.The group that 　 　 gem gal has a lot of to differ:Hada gem gal (Hatha Yoga,The commonnest gem gal qigong and pose) ,Eight paces gem gal (Astanga) ,Heat gem gal (Bikrum) ,Series connection posture gem gal.Hada gem gal is based on breath and body to loosen,The movement is gently;Eight paces gem gal adjusts gem gal and series connection position the challenge sex of the body is bigger;Heat gem gal wants to undertake in particularly hot room.　 　 is in a few pages are next medium,You will have an abecedarian to experience to gem gal:Body and mind is centered,Enhance flexibility, force and balance sex.Inspect different style,Find out the exercise that suits oneself.　 of 　 of 　 　 primary pose is in gem gal exercise,Breath is very important,To abecedarian,Need exercise just can use accurate method breathe for some time.Rise to suck,Close to breathe out.Finish thoroughly as far as possible breathe every time,Inspiratory with expiratory time identical.Every kinds of pose breathes 6 ～ 8 times.When stability of sex of balance of the concentrated force in practicing when you, body, movement is taller,The time of the exercise is longer.　 　 takes profit of bridge 　 　 :Promote digest,Enhance abdominal organ function.Reduce back aching feeling and cervical unwell.Strengthen pelvic bottom muscle.　 　 prepares:Lie low,Coccygeal reach,Extend waist,Expiratory.Bring pelvic bottom muscle into play.　 　 pose:Calcaneal is pulled to the body.Smooth put double foot,Assign weight on average to bound feet foot from beetle-crusher foot.Attention is centered at pelvic bottom muscle,Receive an abdomen,Hip is tightened up carry coxa,Knee is opposite at the same time,Ham inside exerts oneself to do sth. ,Outside eliminating department of the head, shoulder,Hip and leg ministry leave the ground.Benefit of 　 of 　 of turn of 　 　 lie low:Loosen shoulder.Conduce to eliminate constipation and adipose accumulation.Those who reduce the waist is unwell.　 　 prepares:Knee and approach,Lower part of knee of both hands park,Hold genu in the arms to raise,Loosen coxa ministry flexor,Increase coxa ministry flexibility.　 　 pose:Double arm opens body side,Become with shoulder linear.Head left-hand rotation,Knee tend right ancon.Maintain knee, crus, ham and approach,Calcaneal bends,Aggrandizement extend effect.If hind back bottom is faint,So double leg is not carried to the position of elbow,Go up point-blank in with hip or be located in below hip.In the body two side repeat an exercise.Benefit of 　 of 　 of 　 　 ordinal stretch one's legs:Conduce to drawing rope flesh,Those who eliminate the waist is close stretch tight unwell.Conduce to the position that adjusts the pelvis,Make knee sturdy,Help reduce sciatic ache.Also conduce to exercise deep abdominal muscle (celiac horizontal flesh) .　 　 prepares:Lie on one's back on cushion,Ordinal hold firmly every leg,Pull to the body.The head does not want tilting back ward,Cervical and stretchy.　 　 pose:Double leg is ordinal raise,Inspiratory carry leg,Expiratory when put down a leg.Extend rope flesh,Knee is raised in order to bring a quadriceps into play.If the waist is unwell,So corresponding ground curves knee.Every leg is raised 6 times....

　 　 gem gal is Sanskrit " YOGA " transliteration,Meaning for " addition " ,Have " union " , " join " meaning,Its meaning is to groove thought and carnal union,Combine life and nature to the most perfect state.The position that so perfect gem gal holds gymnastical industry to get bellwether,Be of course.But practice gem gal also can drill a gem gal is ill,Be afraid is a lot of people only then expect not as good as.Doctor of 　 　 gem gal very be very popular doctor of a of san Francisco of 　 　 United States vertebral nerve family,After gem gal be current rises,Get " gem gal doctor " monicker,This doctor says,In the patient that he treats every week,Because practice gem gal,20 reach 30 is undeserved and get hurt.Net of education of hairdressing of China International of Ministry of Public Health hires academy of sciences of life of California of expert, United States especially presiding Guo of gem gal adviser be good at say,When the very much person that practice makes a motion too loath oneself,Down to was hurt back, waist, cervical etc.Ligament pulls injury, cartilage to tear off, arthritic disease, neuralgic etc is common " gem gal is ill " .The profit that 　 　 gem gal can give the person of the exercise to bring the mood and body to go up really,But should mature when the exercise oneself withy, balance and force quality,The athletic principle that must follow do according to one's abilities,Spend if strength is too great hard perhaps tall,May bring about motion to injure.The gem gal with fervent 　 of difficult crash 　 still has train of 　 　 gem gal one a little bit when be worth us to think over,The quality that is gem gal coach.Guo be good at point out,The gem gal coach that a lot of teaching lacks enough major to groom.The market that gem gal heat allows gem gal coach also demands exceeds supply for a time,Because this appeared a lot of " crash coach " .　 　 Guo be good at say,Gem gal coach should be a good guide,In the process of the exercise,Can create to loosen to you, quiet, safe environment and mood;He tells you how to listen attentively to the body in appeal to beg,Next the exercise difficulty that successive land increases you.Gem gal coach should measure a body for everybody custom-built exercise plans,The person that allow every practice blindly practices posture of a certain gem gal is absolutely mistake.Bodily form of 　 　 gem gal not when excessive begs a lot of people of 　 　 to practice gem gal in the choice,What consider above all is to practice gem gal can reducing weight.The state of mind of the most person that gem gal practices is eager for quick success and instant benefit,This and old gem gal motion are run in the opposite direction,The fretted state of mind that gem gal all along objects be eager to hope for success.The one side that these people see gem gal only,The essence that ignored gem gal however -- , gentle state of mind,This also is to bring about " gem gal is ill " one of popular accounts.　 　 him love, him appreciation is far heavier than seeking a kind of perfect bodily form good is much.Guo be good at proposal the person that all gem gal practice wants to promote his in the round from face of body, heart, clever tripartite.If you threw gem gal really,The surprise that you change to body depth with respect to meeting experience,Removed the look from pure body training,Not only be helpful for reducing motion to harm,The life that still can let you gets real change....

　 　 gem gal is when primary level flexibility is very important,But arrive more when the movement with great difficulty,Taller to the requirement of force,A lot of movements are the job that finishs impossibly almost the female to,So the most of gem gal Great Master of international class is the male.　 　 gem gal serves as the gymnastical item with the most popular nowadays to get attention fully,After going to meet with in gem gal house nevertheless, people can discover,The world that the woman became almost over there.Let a lot of males hesitate to move forward to the misunderstanding of gem gal,But in fact gem gal is not the project that is a female,The male is experienced the advantage of gem gal may be more.The wrong view that 　 　 male drills gem gal is about to do away with this above all is motion of a female,Gem gal looks behavioral speed slower,Rhythm is slower,Opposite to flexibility requirement taller,But in fact the method that what gem gal emphasizes more is breath and the tricks of the trade that allow the body to enter quiet state.Soft toughness of the male is good without the female,When beginning an introduction so, not be very fast,But be met as the development of the exercise,discover,As a result of the addition of body tenacity,The gain that the male scores from inside gem gal may be more,Their physical strength can become better,State of mind will be gentler.　 　 female drills gem gal most is to maintain or gain more perfect stature,Plus when making a motion to oneself beautiful very care about,And the male is not to be paid attention to very much to behavioral aesthetic feeling,The essence that can experience gem gal more instead....

　 　 is investigated according to the United States,Movement of every 1000 gem gal demonstrates in only two movements have behavioral possibility,The back of the artifice that however however still a lot of people are taking sprain, ache and the muscle that pull leave gem gal classroom.Professional personage reminds,Gem gal is a trend " know consciousness oneself " way,The person that take exercise must successive, do according to one's abilities.　 　 error one:Jump setting-up exercise is become 　 of warm up 　 is certain gem gal coach will jump the means of setting-up exercise serves as the warm-up before doing gem gal,This is cannot take,Because jump,body of setting-up exercise the back of a person is in excited condition,The contemplative state that cannot enter gem gal to ask.　 　 in addition,Jump the excitement of the human body after holding causes gem gal movement easily too swift and violent,Cause thereby all sorts of pull.In normal gem gal course,Use normally " the type that do obeisance to day " as warm-up,Make articulatory muscle enters the state that loosens softness quite.　 　 error two:Because go training field or other reason without time,oneself have a lot of gem gal fan in 　 of 　 of home experienced motion,Like oneself to be in the home according to CD or the tutorial such as the book practices a movement.To this,Fosan approach of coach of some strong and handsome club is red point out,This kind of method is cannot take,Especially more harmful to abecedarian.She says 　 　 :" when oneself practice, can focus attention to pursuit movement itself,Seek a result and oversight contemplative with breath." if gem gal learner does not understand his body,When the limit that does not know oneself,Can be immersed in blind to practice and increase wounded odds.　 　 error three:Should perspire only 　 of good 　 after class of a gem gal,The good sense that should have syncretic of body and mind,If be the some part of the body only,had felt,Gave all of a sweat to perhaps feel to have a headache acid bilges with excessive excitement,It is the signal that a kind of body gets hurt.A questionnaire is listed to oneself after answering to end in every course,The feeling that asks oneself the body,Look to whether exceed the limit,Will make an exercise plan ability to achieve optimal result with this....

　 　 1, the time of the exercise had better choose to be in early morning or dusk.　 　 2, assure before the exercise 3 hours hollow,Can drink a few spoon meat or beverage,Hour of exercise second half can take food.　 　 3, choose the place with quiet, clean, fresh air,The natural site that leave a room as far as possible and selects open air.　 　 4, indoor when leak opening a window,Maintain airy current,This is attached most importance to especially to moving breath exercise should.Greenery or flower can be put by.　 　 5, unfavorable the practice has on excellent floor or too soft bed,A cushion should be spread on the ground when the exercise.　 　 6, when the exercise naked sufficient.The exercise takes the fabrics that chooses character nature,Linen-cotton kind to go up beautiful,Clipping as far as possible simple and comfortable,The human body when can assuring to breathe freely and practice so is in unbridled condition.　 　 7, keep quiet when the exercise,Avoid to chat,Eliminate distracting thoughts,Make body and mind is centered as far as possible.When separate training,The concert is a very good company.　 　 8, the body state that pays close attention to oneself,Exert oneself of avoid by all means personal place is bad.If the body has unwell or it is pathology,Had not practiced bad start as far as possible,Also can not have a practice completely.　 　 9, if want to use hot water shower bath after acrobatics,Should undertake after 15 minutes,Before the choice is practicing, also can bathe.　 　 10, the female is unfavorable inside period do gem gal to practice;Hypertensive, asthmatic ill patient makes simple motion only,Year of half unfavorable practice after the operation is difficult spend an act.　 　 11, do according to one's abilities wants when making motion of form of characters or letters,The limit that does not exceed you,Want however slowly, will step by step achieve you can susceptive degree.　 　 12, gem gal has very good adjustment to state of a few special physiology action,Like back disease,Pregnancy health care is waited a moment,But next undertaking had better be assisted in the teacher's guidance....

　 　 practices gem gal the age is restricted?Whether 　 　 answer decides absolutely.The youth practices gem gal posture may suiting more,But they this young have energy,The power that lacks exercise gem gal mostly so.The person that 　 　 gem gal fits five years old of ten three above more in fact practices.When people pace to middleaged or already was in middleaged when,They can want to collect green energy again,Hope to look young.Gem gal conduce is finished this wishs.In fact,Your age heals big,Can be fond of more to gem gal,The motivation that this makes you do not forget an exercise everyday namely,In us Chinese gem gal has a lot of 50 youths that come 80 years old!　 　 of course,Gem gal is helpful to the person of any ages.If you are young,have energy,Gem gal makes you are maintained young have interest;If your age is longer,The age that gem gal makes you compare you is young,Have more energy....