How to stretch in yoga?

But in fact, yoga is a very good form of exercise, especially for women, it can bring many benefits. However, before practicing yoga, you should also pay attention to stretching. Stretching is also a warm-up exercise, but the method and technique of stretching should also be paid attention to. It should be slow and gentle, and not too impatient to avoid injury.

1. You must warm up before stretching; for example, you can use jogging to increase your body temperature and put your muscles and tendons in a state of readiness. This will improve the effectiveness of stretching and reduce the chance of injury from improper stretching.

2. Do not hold your breathing while stretching; you should breathe slowly and deeply. Holding your breath and concentrating will increase your negative oxygen debt, make your movements uncoordinated, and increase the chance of injury from stretching.

3. Stretch before and after exercise. Most people only remember to stretch before exercise, and after exercise, they feel so tired that they don’t even want to move. In fact, after exercise, although the muscles are sore, you still need to stretch gently again. This can re-regulate the muscle fibers, speed up the recovery from fatigue, and make the muscles in better condition for the next exercise.

4. The stretching movement should be slow and gentle, and never press hard or suddenly. The purpose of stretching is to utilize the elasticity and extension of muscles and tendons to stimulate the nerve messages of muscle spindles and tendon receptors, thereby gradually increasing the potential and tolerance for stretching. Whether it is rhythmic or fixed (continuous for more than 30 seconds), as long as it is gentle, it will be effective. The most taboo is to avoid violently pressing the muscles that cannot be stretched or pressed normally in order to achieve quick results, or to ask others to apply external force to help; as long as the force is used improperly, it will cause harm.

5. Replace the stretched muscle groups; for the same movement, there may be many muscles that together form a group with the same function, and work together to complete the movement; however, due to the different anatomical positions of these muscles, they may need to rely on different stretching movements to stretch them one by one; in addition to the synergistic muscles, the antagonistic muscles that act in opposite directions must also be stretched equally; if the synergistic muscles are not stretched, they may not be able to reach the top in certain extreme movements and get injured; if the antagonistic muscles are not stretched, they will lose balance during strong contraction and get injured.