Yoga 52-Style Health Effects Chart ()

Author: Ke Wen
Publisher:
Publish Date: 2006-02-01
Features: Pioneering the use of cartoon perspective and illustrations to interpret classic yoga poses. Readers can clearly understand which organs each pose affects, the symptoms it improves, and which areas and physiological functions it strengthens through diagrams, making it easier to choose poses and design personalized yoga routines. Classic, scientific, and simple—this is what humanization is all about. International Yoga Research Institute Council Member, China's Chief Trainer, Ke Wen,. The 52 poses of yoga, a traditional term in the industry, specifically refers to the 52 poses long-standing in the yoga field that are highly beneficial to human health. This book explains these classic 52 poses in the form of cartoon character illustrations, marking specific symbols and colors on the cartoon characters to indicate which organs each pose affects, and which functions it helps. For example, red represents the circulatory system, and yellow represents the muscular system. Additionally, real-life instructors demonstrate the 52 classic poses with detailed steps, supplemented by "Step-by-Step Explanation," "Physiological Benefits," "Tips Here," and "Difficulty Stars." To facilitate reader comprehension, this book comes with a VCD disc.
General Precautions
1. Requirements for the Body and Environment
(1) It is advisable to practice on an empty stomach. The best time is before breakfast, while other times should be at least 2 hours after a light meal and 4 hours after a full meal.
(2) It is recommended to practice at a fixed time every day, with a minimum duration of 30 minutes.
(3) Wear loose and comfortable clothing and practice barefoot. Before practicing, remove items such as belts, ties, bras, glasses (including contact lenses).
(4) The practice environment should be at a moderate temperature, quiet, clean, and well-ventilated; hot yoga has additional requirements.
(5) Use the restroom before practicing and empty your bladder.
(6) During yoga practice, you can play soothing or gentle music and have some aromatic essential oils to effectively help relax the mind and body and alleviate fatigue.
(7) Lay a mat or blanket on the floor during practice to avoid contact with cold, hard surfaces, but the surface should not be too soft or thick, as this may hinder stability.
(8) Although yoga is extremely beneficial for the body and can cure certain ailments, it is important to seek effective medical treatment if you have serious health conditions.
2. Related Practice Matters
(1) Warm up for 5 minutes before practicing to relax the joints and body.
(2) The practice order should be: standing poses, seated poses, lying poses (including inversions), backbends, twists, and forward bends. Each session should end with 5 minutes of lying flat on the ground, fully relaxed (the "Rest Pose"). The poses in this book are arranged in the above order. After selecting the poses you want to practice, simply follow the sequence in which they appear in the book. Practice each set of poses in order of increasing difficulty. Each difficulty level should be practiced for several weeks or months. However, this order can be adjusted under the guidance of a professional yoga instructor based on individual needs, experience, physical condition, and mental state.
(3) For all stretches, forward bends, and twists, perform the same action on the other side after completing one side to ensure balanced training.
(4) Fully understand each pose and practice slowly and smoothly. Focus entirely on the pose and be aware of the body parts being worked on.
(5) Pay attention to breathing at the beginning, during, and end of each pose.
(6) Exhale during forward bends (when the chest and abdomen are under pressure) and inhale during backbends (when the chest and abdomen are stretched). Breathing should be in harmony with the beginning and end of the pose. Normal breathing is maintained during holds, with focus on the breath.
(7) The longer you hold a pose while physically and mentally able, the greater the benefits. The duration of each pose is also determined by practice time and the number of poses.
(8) For all upper-body forward bends, relaxing the head on a support can help reduce stress.
(9) Complete the poses in the reverse order of how you began them.
(10) Understand your own physical and mental limitations and do not force yourself to achieve the final requirements of the pose.
(11) Avoid competitive thoughts during group practice.
3. Precautions for Patients During Practice
(1) If you have any health conditions, consult a doctor and inform your yoga instructor before starting practice.