2023-10-16 04:45:00
Helps improve flexibility and sense of balance
Relieves stress, anxiety, and depression
As the weather suddenly gets colder, more and more people are looking for indoor exercise. However, it is often difficult to know which exercise is best. Health Kyunghyang, together with the Korean Society of Sports Science and Exercise Medicine, selects recommended exercises every month for these readers and informs them of effective exercise methods and precautions. October’s exercise is ‘yoga’. <편집자 주>
Yoga is a low-intensity exercise that can be easily followed by people of all ages and genders and is effective in improving physical and mental health (Photo = Clip Art Korea).
Yoga is said to have originated from the Sanskrit word meaning ‘to merge’ or ‘to integrate.’ Activities such as postures, meditation, controlled breathing, recitation of mantras (true sayings), and various other techniques are all included in yoga. In particular, it is practiced by people of all ages and genders, regardless of gender, class, or religion, and is popular not only in India but also in many parts of the world.
Representative types of yoga include ▲Hatha Yoga ▲Ashtanga Yoga ▲Bikram Yoga ▲Vinyasa Yoga ▲Kundalini Yoga ▲Hot Yoga ▲Core Power Yoga (San Francisco Yoga) ▲Prenatal Yoga ▲Aerial Yoga (Flying Yoga). There are some differences in postures and methods for each yoga. Exercise safely for beginners, children, and the elderlycan do.
■Easy to follow even for beginners… Mental health too ↑
Yoga is effective in observing one’s inner self because it focuses on breathing while moving. Thanks to these effects, yoga is mainly used for healing, prevention, and rehabilitation.
also Improves flexibility, strength, body balance, endurance, improved breathing, body alignment, and body cognitive function.You can do it Strengthening mental health, including reducing stress and anxiety, improving depressive symptoms, improving sleep quality, and strengthening self-awarenessIt is also effective.
Above all, the biggest advantage is that it is a low-intensity exercise that anyone can easily follow, regardless of age or beginner. You can also find the posture that suits you one by one. In this process, you can directly observe physical and mental discomfort and identify various ranges of movement, body alignment, and exercise intensity.
Yoga has hundreds of different movements and each pose has a different intensity, so you can choose the pose that suits you. thus If you are a beginner, it is best to learn the basics like breathing slowly and not attempt excessive stretching. good night. At this time, it is helpful to use auxiliary tools such as blocks or straps.
■Do not put too much weight on your upper body… Auxiliary tools are also helpful
In yoga, too, if you try too hard, you can get injured in various parts such as shoulders, elbows, wrists, waist, neck, hamstrings, hips, and knees. especially As yoga involves many postures that place weight on the upper body, more attention must be paid to injuries such as shoulders, elbows, and wrists.Should be.
Kim Rina, a specialist at Speak Rehabilitation Medicine and director of the Korean Society of Sports Science and Exercise Medicine, said, “If you perform yoga according to your individual flexibility, the risk of injury is not high. However, if you try to force the movement or put too much weight on it, it can put a strain on the joints.” “You can go,” he advised.
If you have an underlying disease or history of injury, we recommend consulting with your doctor before starting yoga. It is also a good idea to notify the instructor so he can adjust his posture.
Specialist Kim Rina explained, “Because yoga gradually explores physical limitations, in principle, there should be no pain. Therefore, if you feel pain when taking a posture, it is better to stop the movement and find another way to do it without pain.”
still If pain persists, apply first aid by applying ice to the painful area and applying pressure with a bandage.It’s good to do it. If you have pain in your neck or back, you should visit a hospital to receive an accurate diagnosis and treatment.
Yoga is a good exercise for spinal health because it develops spinal strength and flexibility at the same time. But when I change my posture too much Be especially careful as sudden movements can worsen spinal diseases.Should be.
■Before exercise, take deep breaths and relax your muscles and ligaments.
Warming up is necessary even before doing yoga. This is because the muscles and ligaments are stiff.
Specialist Kim Rina said, “After controlling your breathing through abdominal breathing, relax your whole body, correct your body posture, and stabilize your mind.“It is a good idea to do so,” he said. “After yoga exercise, relaxing your body and mind by doing the Savasana posture (a posture where you lie on the floor, close your eyes, and adjust your breathing), which normalizes your pulse and breathing, helps relieve fatigue and stress.” “It will happen,” he said.
In addition, pregnant women planning to practice yoga must receive guidance from a professional trainer. Also, when doing yoga, it is a good idea to prepare a yoga mat to prevent slipping. Clothing should also not interfere with movement. wear stretchy clothesIt’s good to do it.
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