First experience with yoga – does anyone practice it?

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The chemical industry is in a downturn, so I practice yoga at noon in my free time. Here are some tips for practicing yoga: 1. There are no special requirements regarding the diet of those who practice it. Half of the stomach can be filled with food, a quarter with water, and the remaining quarter left empty; in other words, one should not eat too much to avoid feeling heavy and lethargic. Do not eat within an hour before or after practicing yoga, and try to avoid practicing within two hours after a meal; 2. It is not advisable to perform difficult movements within six months after surgery or during a woman’s menstrual period; 3. People with hypertension, asthma, or pregnant women should only do simple exercises; 4. It is better to practice barefoot, wearing loose and comfortable clothing to allow free movement of the body; 5. Avoid practicing on overly hard floors or too soft beds – place a mat on the floor when practicing; 6. If you feel exhausted or experience cramps while maintaining a certain posture, stop immediately and apply massage; 7. It is best to practice in a quiet, well-ventilated room. The indoor air should be fresh, allowing for free intake of oxygen. It is also possible to exercise outdoors*, but the environment should be pleasant, such as in a garden; avoid exercising in areas with strong winds, cold weather, or dirty, smoky air. Do not practice in areas near furniture, stoves, or anything that could interfere with the exercises, to avoid accidents. In particular, when doing headstands, do not practice under an electric fan. 8. When performing the exercises, it is fine to keep your eyes open or closed; focus on the sensations that arise within your body. 9. If possible, empty your bladder and bowels to reduce any strain. 10. Act according to your capabilities – do not force yourself. Move slowly, avoid sudden exertion, and do not strive to meet \"standard\" requirements. You’re doing it right when you stretch to your maximum limit. Warming up is important. Don’t attempt difficult moves from the start to avoid sports injuries. It’s best to do some yoga warm-up exercises first; before starting the workout, you can walk for 5 minutes or climb stairs to get the whole body moving properly. Proceed step by step to avoid startling the body. Try to stay relaxed while exercising; it’s okay to experience some mild soreness in the body, but avoid exerting too much force or forcing movements. 11. Do not laugh or talk while exercising – focus on your breathing instead. Maintain regular, deep breathing, as this helps the body to relax; 12. It’s best to practice daily* – after completing a full yoga pose, remember to lie down in the corpse position for a good rest; 13. For each pose, hold for 5 complete breaths, making sure that the duration of inhalation and exhalation is equal. When performing this series of movements, use one leg first, then switch to the other leg; bend and relax, while taking deep breaths. If you still want to do it, you can repeat it; 14. To make maintaining balance easier, you can find a point on the floor, about 3 to 4 feet in front of you. Relax your eyes; as you slowly move into position, focus your attention on that point, maintain a balanced posture, and breathe deeply. 15. Make sure to exercise 3–4 times per week. Although many movements may seem simple, some poses, especially those that require balance, are still difficult for beginners. So don’t be afraid of these movements – adjust your plan accordingly.