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1、LOGOGuidelines and Cautions of yoga-黄代玉Guidelines for Practicing Yoga Balance work and rest Practice properly Learn to use yoga props Sit on the Floor Every Day Guidelines Respect pain All yoga students must learn the difference between the beneficial feeling of muscles stretching and the pain that
2、signals harm. Sudden or severe pain is a warning. Continuing an activity after such a warning may cause joint damage.1、Respect pain In general, if pain and discomfort persists more than two hours after a yoga session, ask a knowledgeable teacher to check your alignment and help you modify the pose.
3、There is no set answer to the perennial（ 永恒的、一直的） question “How long should I stay in the pose?“ Stay long enough so that a healthy change has been made but not so long that your body stiffens from staying in a position too long. 2、Balance work and rest. Balancing activity and rest applies to yoga a
4、s well as to other daily activities. Do not exercise to the point of fatigue.Stop before you are exhausted! Weakened, fatigued muscles set the stage for joint instability and injury. Yogas deeply relaxing restorative（惬意 的、使恢复精神的） poses are passive poses that help your internal healing processes to w
5、ork. 3、Practice with awareness and breathe properly. Avoid mechanical repetitions and counting while exercising. Smooth, peaceful, rhythmic breathing through the nose reduces pain and tension and increases the feeling of deep relaxation that follows a yoga session. Learn to tune（协调协调 ） into what you
6、r body is telling you .4. Learn to use yoga props（小道具）Description of the companys sub contentsDescription of the companys sub contentsBy supporting the body in a yoga posture, props allow the muscles to lengthen in a passive, non-strenuous（不剧剧烈） way. Props help conserve energy and allow people to pr
7、actice more strenuous poses without hurting or over exerting themselves.5 Sit on the Floor Every Day!yogis encourage students to sit on the floor every day, in various cross-legged and other bent knee positions, as part of their daily life routine. This helps assure that you do not lose the ability
8、to sit comfortably on the floor. cautionscautionsAlternativesBefore You BeginPoses You Should NOT DoAvoiding Knee InjuryHigh Blood PressureWaiting TimePhysicians AdviceHeavy Flow1、High Blood PressureIf you suffer from high blood pressure, you should NOT do inverted postures. These postures increase
9、the bloodflow and can cause serious problems.2、AlternativesThere are many variations to most postures. If you experience pain or discomfort in any posture, remember to stop immediately. Dont force anything; you can find an alternative.3、Before You BeginYoga can help you adjust to the physical change
10、s your body in undergoing, but it should be undertaken with care，especially pregnant women.4、Poses You Should NOT Doseveral poses that you should NOT do, mainly these are inverted postures and those that place your weight on your abdomen（腹部）. Do NOT do: Bow, Cobra, Plow, Peacock, Shoulderstand, and
11、Headstand.5、Avoiding Knee InjuryBe sure to keep the knees straight (especially in standing poses). The knees should be forward in line with the ankle and foot. Do NOT let them push or twist inward or outward. 6、Waiting TimeYoga exercises exert pressure on the internal organs. So be sure not to eat b
12、efore practice. 7、Physicians AdviceAs with any new physical activity, if you have any existing medical problem or condition, you should consult your doctor before undertaking a yoga practice. 8、Heavy FlowDuring heaviest menstrual（经经期的） flow, you should not do yoga poses. Instead focus on breathing and meditation on those days. LOGO
