Yoga beginner's guide, basic yoga poses?
Basic yoga poses?
Basic yoga poses:
Pelvic tilt
This is a great back stretching exercise that slightly adjusts the spine posture and also exercises the back and abdominal muscles. Whether it's to correct your body shape or relieve back pain and lower back discomfort, you can stick to this pose.
Lie flat on the mat, bend your knees, heel toward hip, feet parallel apart.
Then gently press the dorsal fossa and stick to the ground, lifting the caudal vertebra slightly upward and off the ground.
Then gently shake the tail vertebra, so that the navel part upward lift.
Repeat 10 times.
Cat Stretch
This movement counts as a continuation of the pelvic tilt and exercises and stretches the entire body.
Kneel forward on the mat, fingers forward, head and spine aligned, legs slightly apart.
Then let the spine sink and let the gas fill the abdomen and lungs for 3 seconds.
Exhale, bow your head, arch your back, and hold for the same time.
Practice 5 - 10 times.
Breathing is very important when doing these movements. Be sure to inhale and exhale slowly and evenly.
Stretch your hips and legs.
Bring your right foot forward into a low lunge. Then straighten your left leg behind you.
The thigh part of the right leg should be parallel to the ground as much as possible, and the buttocks should sink low into the sitting position, moving the body slightly back and forth.
After 30s-1min, switch to the left leg to do this action.
Mountain Style
Mountain pose is the basis of all standing poses and helps to improve body shape and balance.
Keep your feet together, and the inside of your feet and heels fit together as much as possible.
Then lift your knees, tighten your thighs and retract your abdomen. Extend your arms downward with your elbow sockets facing forward.
After the shoulders open outward, slightly relax and sink, and the spine and neck can be relaxed slightly.
Hold this position and take a few deep breaths.
You can stretch your arms after you finish the mountain pose. Still standing in the mountain pose, raise your arms toward the ceiling and press your palms together as best you can to create a concave arm. Just slide your shoulders down a little bit.
Sleeping corpse pose
After your workout, take a few minutes to lie flat on the mat and let your body respond to your previous workout. At the same time, it can also eliminate fatigue, which is very beneficial to patients with headache and hypotension. You can also do this when you have insomnia.
Lie completely flat on the mat with your arms on the floor at about a 45-degree angle to your sides, palms up, legs slightly apart.
Close your eyes, relax your abdomen, and breathe calmly and gently.
Continue for 5-10 minutes. Of course, if necessary, it could be extended for a longer period of time.
These movements are very simple basic movements, but although the intensity is not large, the relaxation and soothing effect on the body is very good. After you are familiar with these movements, you can learn the movements with a slightly higher difficulty ~
How often is it better for beginners to practice yoga?
Yoga beginners according to their own situation, my suggestion is conditional on the daily practice of yoga basic poses for twenty to thirty minutes, so that the body slowly soft, and then according to their own characteristics to choose some advanced poses for targeted training, yoga training in perseverance, so adhere to the exercise will have an effect!