In the early stages of yoga, your body gradually improves brain function, reduces stress, changes in gene expression, and increases flexibility.
Yoga has the effect of calming the mind, bringing calm and calm to the mind, helping to increase concentration, memory in work and study. In addition, yoga practice for perseverance, patience, mental training; It helps keep you calm and easy to face the troubles of everyday life. Yoga also helps the practitioner to have a deep sleep and better spirit so that the spirit is more excited and refreshed.

The physical stance emphasized in Hatha Yoga can improve cognitive function, enhance concentration and memory for the practitioner. Bikram Yoga, which is performed in rooms with temperatures up to 40 ° C, is effective in enhancing the flexibility of the shoulders, back, and hamstring.
Especially, yoga is an effective medicine for stress, stress and anxiety. Yoga helps you get rid of anxiety, depression in life; reduce anxiety, stress, mental fatigue

• Các tư thế vật lý được nhấn mạnh trong trường phái Hatha Yoga có thể cải thiện chức năng nhận thức, tăng cường khả năng tập trung và trí nhớ cho người tập. Trong khi đó Bikram Yoga – trường phái Yoga thực hiện trong phòng có nhiệt độ lên tới 400C lại có hiệu quả trong việc tăng cường sự linh hoạt của vai, lưng và gân kheo.
  Đặc biệt, những bài tập Yoga còn là liều thuốc hiệu nghiệm cho tình trạng stress, căng thẳng, lo âu. Tập yoga có tác dụng giúp bạn trút bỏ những lo toan, phiền muộn trong cuộc sống; giảm lo âu, căng thẳng, mệt mỏi tinh thần

•  After a few months of practice, yoga will help you reduce blood pressure, improve lung function, improve sexual ability, reduce chronic neck pain, reduce anxiety, treat chronic back pain, help patients urinary Sugar reduces blood sugar levels and improves mood, emotional balance.

Some yoga programs work to reduce anxiety and enhance brain activity, help fight depression and related anxiety disorders. Some Yoga schools also show significant efficacy in pain relief and mood improvement compared to medical treatment in people with chronic low back pain.
Yoga exercises improve the function of all parts of the body, increasing flexibility for the muscles, especially the hips, pelvis and groin, thereby improving sexual performance. In particular, for women, Mula Bandha exercises will cause the muscles in the muscle to run from the bones to the tightened bones, increase the desire and ease of orgasm. For men, this exercise has the effect of prolonging the peak time, making the knees more fertile.

• Yoga exercises for years will help strengthen the bones, control weight and reduce the risk of heart disease. 
  A 2009 study found that yoga can increase bone density in older people. Thus, the benefits of yoga with health will vary from time to time. So you should train regularly to maintain the benefits that it gives to the body.

Modern busy life is the cause of cervical spondylosis. Maybe because we carry heavy stuff, work on the computer in the office all day long ... But whatever the cause is, we still have the posture to relieve stress and improve the flexibility of shoulder muscle.

This posture is especially effective for opening the front shoulders, chest muscles and upper back. If you feel too much tension, you can try placing a brick under your chin. If you want to be more advanced, place your hands on two bricks and stretch your arms. Always press the thighs together to avoid damage to the lumbar region.

This posture stretches the tissues between the shoulder blades and the black muscles of the biceps to enhance the shoulder flexibility.

This is a gentle posture to open the shoulders. To try deeper stretch, try knitting under the chin. This posture relieves the shoulder and upper back muscles.

This bent posture helps to open the shoulder and reduces the feeling of shoulder pain due to sitting for a long time and gently massage the back muscles and delta muscles.

Both high Plank and low Plank are both good and firm. The hips lower than the chest. If you feel your back is too stretched, you can lower the pillow to the floor.

Hold this position for at least 5 breaths, using a back or forearm. If you are too tired to hold this position, you can lower the pillow to the floor. If you want to try the advanced position, you can lift the leg up.

This is a gentle posture to open the shoulders. To try deeper stretch, try knitting under the chin. This posture relieves the shoulder and upper back muscles.

•  Green tea, hot lemon juice, boiled water, herbal tea, turmeric powder, mint, pink tea, and ginger tea are the drinks commonly used in the Yoga diet. These regimes not only provide water supply but also provide nutrition and purification. In addition, they support the lymphatic system - one of the body's natural detoxifying pathways. Replace a cup of light coffee with a cup of green tea or yerba mate; Soda water or lemon juice and a cup of boiled water for lunch or dinner daily. At night, you can relax with a cup of tea, mint, pink tea or ginger instead of ice cream or sweets.

•  Porridge or custard powder and fruits in the early morning will help our bodies purify. Common nuts in porridge are breakfast cereals, oatmeal, quinoa, rice, barley, spinach, millet, and are highly valued for their vitamin and mineral content. . Sweet fruit is also emphasized in breakfast thanks to its high sugar content, which provides all-day energy for the front, and also supports the body's toxic organs. Many yoga practitioners use yogurt with porridge for breakfast, but with a vegetarian meal, you can choose fresh coconut milk or soy yogurt instead of the main meal. - Lunch: According to scientific evidence fire digestion Strong activity at noon. So at this point we can eat a lot. Limit eating foods that are too greasy. Eat less rice and eat lots of high protein and calcium foods.

•  The body needs water for many activities such as digestion, circulation to the blood cells. In addition to the filtered water can drink more fresh fruit juices, green tea milk (fresh tea) or lemon salt. This lemon juice is simply boiled water, squeezed fresh lemon with moderate acidity and added some salt (note not sugar) as a detox. No alcohol, beer, and dry tea (tea ship), no smoking and other stimulants.

• Yoga is not intended to sweat as much as possible, but the most important is how we regulate our breathing. Breathing is an extremely simple act that takes place continuously in our lifetimes. We are alive and breathing. But breathing science, right, it's not everyone knows.

• Observing the breathing of a newborn baby we easily recognize that the body part down smoothly rhythm is not the chest but the abdomen. But unfortunate to grow up because of the rhythm of life, because of anxiety, daily stress, people gradually breathe fast, short breath, will gradually infiltrate the breathing habit, breathing only in the chest. 
  According to Medicine and Yoga, breathing is one of the most obvious ways of showing our state of health. Breathing properly will be good for your body, mind and spirit. Breath brings a strong connection between physical and mental. Through controlling the breath: long and deep breath, rapid or slow breathing, balance between the left and right sides, when there is harmony between the elements, you can easily control Control your health, emotions and brain.
• With normal breathing, you only use one part of your diaphragm and muscles in your chest, but Yoga encourages you to breathe through the nose, using all the diaphragm and pelvic muscles. This is a thorough breathing technique that Yogi instructs people to work on to achieve optimum health. When observing the breath, attention should be paid to the movement of the abdominal muscles: swelling and falling. In the normal way we breathe the air out of the upper and middle lungs, while the lower part of the lung air can not escape and full of gas, so we have to do deep breathing to the bottom of the lung. push the gas out. This is one of the reasons that Yogi instructs the practitioner to take deep, slow and long breaths. Taking deep, slow, and long breaths can increase breathing time and expel entire sediment from the body.
  Breathing must first exercise the basic movements: when inhaled into the abdomen swell up and filled with air while the diaphragm down, when the exhalation of the lower abdomen, push all the air out, the diaphragm lifted. When I inhale deeply, my throat will soar and we will breathe out slowly. 
• It is good to focus on yoga (asana) but it will not work as well as you would like if you did not know how to regulate the breath.We need to continually regulate the breath "take a deep breath and breathe out slowly through the nose" when performing the asana. If we can combine these asanas with the way we breathe science will bring real benefits from Yoga.
  If you persist in yoga, you will be rewarded with great health benefits such as boosting your digestive system, improving your brain, reducing stress and anxiety. Let's practice breathing correctly and science follow the Yogi for a long life happiness you nhé!
  (*) Yogi: Yoga teacher

• ​Most people use only a small percentage of their lung capacity as they breathe. They breathe a shallow, only dilate the ribs.Shoulders are compared; They suffer from pain in the lower back and neck, and they suffer from lack of oxygen. These people are easily tired without knowing why. Often these people do not use their diaphragm properly, breathing only with the upper or middle part of the lung. 
  There are three basic types of breathing. Clavicular breathing is the most shallow breathing and may be the worst. Shoulders and collarbones rise while the abdominal muscles bounce while breathing. Maximized but only achieved, but only reached the minimum amount of air. Intercostal breathing is the muscle of the rib that relaxes the ribs and is a type of breathing that does not reach the second place. Breathing deeply into the abdomen is best because it carries air into the lowest and widest part of the lung. The way of breathing is slow and deep and the diaphragm is used properly.
• Actually, none of these three methods of breathing are complete. A wholesome breath of yoga consists of three, beginning with a deep breath and continuing inhaling through the shoulder blades and ribs. For a special feeling of proper breathing of the diaphragm, extensive clothing and lying on your back. Place your hands on the upper abdomen, where the diaphragm. Breathe in and exhale as you exhale, trying to feel the movement. To experience 'yoga-style breathing', sit up and put a hand on your side. Slow breathing, abdominal stretch, then the ribs stretch and finally the upper lung. Then, exhale in the same way, the abdomen to sink in when you breathe out, then the ribs. This is the best way to breathe. PRANAYAM Controlling prana, or subtle energy, leads to mind control. The most obvious manifestation of the human body is the movement of the lungs. This movement works like a flywheel that puts another force of the body into motion. Pranayam begins by controlling the movement of the lungs, by which prana is controlled. When the prana is subtle, all the visible manifestations of prana in the body of the body are slowly under control. When we can do this, the whole body is under our control. All disease of the body is eradicated by controlling and regulating prana; This is the secret knowledge of healing. In normal breathing we only extract very little prana.But when we focus on regulating conscious breathing, we can store a larger volume. The liar of energy radiates life and strength; This can be felt by people coming in contact with that person.

There are many factors that need to be considered when pregnant women exercise, but in general pregnant women can practice yoga. Most doctors advise pregnant women to exercise during low-lying pregnancies such as yoga, swimming, or walking. They are good exercises for mothers.

However, if you have not practiced yoga before, you should check the yoga classes for pregnant women. Are these classes really designed to fit your pregnant and constantly changing body?

The general rule is that pregnancy is not the right time to try new things. Keep on with the exercises you do regularly. Of course, this is definitely not the time for you to start practicing hard farming because it will affect your baby in the womb.

You need to be careful with relaxin, a hormone that relaxes the ligaments to prepare for the attack. Therefore, you should also take note that you do not exercise too much stretching. 
The joints can make you feel lighter and more flexible, but this also means you need to try harder to keep things in a stable posture.

Another useful tip is that you should focus on stability and strength rather than flexibility. This is important for the development of the baby in the womb, as your abdomen grows and your body is adapting to increased weight every day.

Do less than what you have done before. Your body is overworked! 20 minutes a day can even be quite a lot. Feel the change of your body to work properly, not over-training.

​In the postpartum period, you can do yoga and it is also one of the safe exercises a pregnant woman can do because all her postures and yoga postures are meant to help. You feel your body is more caring and caring. However, doctors will advise you to wait after 6 weeks to practice again and everything depends on your pregnancy as well as your childbirth. 
Hope that with the above sharing of things to note for pregnant women yoga will give you more useful information to practice yoga while pregnant to ensure both mother and baby safety.