For beginner's yoga, many people do not know what movements to practice every day. In fact, for beginner yoga, most people's bodies are relatively stiff, so exercises involving the whole body are relatively appropriate.
Today, I recommend 9 basic yoga moves for beginners, involving all parts of the body, and it is very effective in improving body stiffness. Remember to keep practicing!
MOUNTAIN-BACK BEND
- Standing in a mountain style with feet together
- Thigh muscles tighten and lift up
- Shoulder abduction sinks, keeping 5-8 breaths
- With both hands raised above the head, exhale and bend back
- Keep 5-8 breaths, restore.
TREE POSE
- Standing in mountain style, bending left knee
- Place the left foot on the inner side of the right thigh
- Put your hands together on your chest
- Keep 5-8 breaths and change to the other side
- Raise your hands above your head
TRIANGLE POSE
- Standing in a mountain style with feet open about one leg long
- Turn your right toe to point to the right, inhale and extend the spine
- Exhaled torso folded from the hip
- Place your right hand on the lower leg or the front cushion
- Left finger towards the ceiling, turn your eyes and look in the direction of the left fingertip
- Keep 5-8 breaths and change to the other side
CAT-COW POSE
- Kneel and stand on the cushion surface, open both hands and feet with the same width as the hip
- Inhale and lift your head to lift your chest, exhale with chest arch back
- Pay attention to the spine extension section by section
- Repeat exercises 5-8 groups
INCLINED YOGA POSE
- Prone on the cushion surface, hands on both sides of the chest
- Close feet or open the same width as hip
- Inhalation preparation, exhalation tightens the core
- Thighs tighten, straighten arms, enter inclined plate type
- Keep 5-8 breaths
DOWNWARD DOG FACING POSE
- Starting from the inclined plate type, buttocks backwards and upwards
- The heels of both feet step on the ground and straighten the arms
- The body is inverted "V" shape, keep 5-8 breaths
LOCUST YOGA POSE
- Prone on the cushion surface, hands on both sides of the body
- Prepare for inhalation, exhale both hands backwards and upwards
- Open the chest cavity, look forward
- Keep 5-8 breaths
08 Small bridge
- Lie on your back with your knees close to your hips
- Open your feet to be as wide as your hips, exhale and raise your hips upward
- Put your hands on both sides of the body and press it towards the ground
- Keep 5-8 breaths
CORPSE YOGA POSE
- Lie on your back with your hands on your sides
- Open your feet with the same width as your hips, with your toes naturally outward
- Close your eyes, focus on breathing, and meditate for 5-10 minutes
These poses are more suitable for beginners to practice.
However, there are still many beginners who will always encounter various problems in the process of practicing yoga.
problems that can occur during yoga
For example, if you can't keep up with your breath during practice, you always hold your breath;
For example, the practice of basic poses is always difficult to grasp the key points;
For example, I don’t know how to practice step by step, and then I hurt myself during the practice...
Therefore, we have launched a series of "Yoga Quick Start" series courses for yoga beginners to help yoga beginners get started quickly and quickly master the practice points, making your practice more effective and safe!
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