Yoga elementary asana, what asana should be practiced for beginners in yoga?
What asana should be practiced for beginners in yoga?
I am the one who loves yoga and sharing. Today, let's talk about which poses yoga beginners should practice. The following sharing is mainly for people who want to study at home but have no foundation at all.It's kind of an introduction. Go to Meitu first, and then move on.
First, abdominal breathing.
Anyone who follows me knows that I spend a few minutes teaching abdominal breathing before each new student takes the first class. Breathing in yoga requires sniffing and exhaling. The reason why it is called abdominal breathing is to bring breath to the abdomen. When you inhale, you feel your abdomen bulge like an inflated balloon, and when you exhale, your abdomen goes down like an inflated balloon. In general, almost all the movements that stretch, open, and prepare to enter the asana inhale. Folding, bending, twisting, and entering the asana almost all exhale.The movements are consistent with the breathing. For example, "inhale and lift your hands sideways." You inhale deeply, inhale full in one breath, and hold your hands flat. The exhaled arm drives the upper body to twist to the left and rear. You exhale slowly. Turn your body to your limit when you exhale.This requires you to cultivate awareness and concentration during practice. This is also one of the charms of yoga.
Second, stand in the mountain style.
Almost all the standing poses of yoga begin with the mountain asana. It looks like standing military posture or standing against the wall as we often say. There are a lot of points. I'll start with my feet. Feet side by side, calves rotated, knees lifted, thighs tightened. If you really can't tell them apart, you can look in the mirror and try to tighten your whole leg, find a way to adjust your leg shape to the straightest and prettiest time, and then feel the direction of your calves, knees, and thighs. Coccyx, abdomen, ribs, chest open (Remember not to straighten the chest forward, but to open the collarbone backward and the shoulder blades inward.(shoulders sink back, head and neck straight, chin slightly retracted, relax facial expressions. Put your hands on your sides.
Three and four corner benches.
The hands and five fingers are shoulder-width apart, palms, abdominal pressure on the ground, elbows and eyes opposite, kneeling on the knees, toes on the ground (bad knees, toes, big toes ball backward) feet apart or long. Arms and thighs are perpendicular to the ground. The back is extended, the abdomen is folded and the coccyx is retracted. The shoulders sink to the waist. (Compare the main points of Yamashi standing upper torso. The simple asana of yoga is the essence.
Fourth, easy to sit.
Sit up, bend your left knee and place your left heel below the pubic bone. Bend your right knee and place your right heel at your left ankle. Hands, wisdom, handprints. If your hips are tight, the arched back can be padded with bricks or pillows under your hips.(keep the knee below the hip or at the same level, back upright)
If you watch these carefully and digest them, you can learn from the video by yourself. I list the three most basic postures and key points: breathing, standing, kneeling and sitting. These poses are equivalent to 26 letters in English. Even complex words are made up of letters. The same is true of asanas, for example, when you do all the standing poses, the main points are based on the main points of the mountain pose.
Yoga, simple movements are repeated, each time you are aware of your own body, accumulating, precipitating, and improving over and over again.
Thanksgiving yoga, hope to help beginners.
Beginners must start with the most basic and correct asana to ensure that their limbs are stretched in the right direction to avoid injury.
Therefore, no matter what asana beginners practice, they should be in a correct position and accurate, so that they can benefit more from yoga.
Beginners to learn yoga first cultivate interest, share a few primary yoga postures, you can practice and improve
Yamashiro (Yamashiro)
Yamasana is the basic posture for all other standing positions. When practicing regularly, this posture can help you improve your posture and reduce back pain.
Feet apart as wide as buttocks, arms on both sides of the body
Stretch your toes and press them on the floor; distribute your body weight evenly over your feet.
Squeeze the thighs to exercise the leg muscles.
Note: buttocks on ankles. Every time you inhale, stretch your spine and stretch the top of your head upward. With each exhale, relax your shoulders away from your ears and stretch your fingertips toward the ground. Continue to take 5 to 10 breaths.
Tree type
Tree style through practice, you should see the stability of your legs and the increase of muscle strength.
Stand with your feet together and your palms closed.
Choose the focus of your eyes and maintain a steady gaze to maintain balance.
Slowly lift your right foot off the ground, spread your knees to the right, and place the soles of your feet on the inside of your left leg.
You can lift your heel a few inches off the ground, then put it on your other ankle, and then use your foot ball as a kickstand to help you balance. Or, you can hold on to the wall or furniture for more support. Once you feel stable, raise your arms above your head and your fingertips into the sky. If possible, hold this position for 20 to 30 seconds. Repeat this action with the other leg.
Low lunge position
Next, slowly transition from the standing position to the position on the mat. Stretch your muscles in a low lunge position, open your hips, and release the tension your body accumulates. It is similar to the lunge position, but increases the stability of the knee landing to help you maintain your balance.
Your feet are as wide as your hips and your arms on your sides.
Take a step forward with your left foot and bend your left knee until it crosses your ankle.
Lower your right knee to the ground and stick it to the ground.
Use a blanket or towel under your back knee to relieve the pressure on your knee. Inhale, open your arms and raise your fingertips to the sky. Exhale, relax your shoulders, away from your ears, your fingertips still reach out to the sky. Breathe for 20 to 30 seconds, then return to standing and repeat the action with the other leg.
Bridge type
The focus of the bridge is to balance and strengthen the muscles of the legs, hips and lower back, while opening the shoulders and heart. This mild backbend will open your chest and help you keep your spine flexible.
Lie on your back, knees bent, feet flat on the ground-buttocks, just below the knees.
Keep the arms straight along the sides of the body, and the shoulder blades move gently under the body.
Press your palms on the floor to exercise your quadriceps and abs.
Slowly lift your hips and spine, continue to pull your shoulders under your body, and maybe even cross your hands under your hips.
Place a piece of wood or cushion at the base of your spine to support your weight. Hold for 30 seconds, then relax slowly, lowering your shoulders until your back and hips are flat on the floor.
The posture of the leg on the wall
A good way to end your yoga practice is to restore this posture. Climbing the wall can help relieve anxiety, mild depression, insomnia, digestive problems, varicose veins, menopausal symptoms and leg fatigue.
Stick the folded blanket against the wall and sit on the blanket with your right hip against the wall and your knee against your chest.
Shift your center of gravity so that your back and shoulders are on the floor, the sitting bones are against the bottom of the wall, and your legs are stretched against the wall. Relax the rest of your muscles and put your hands on the floor or abdomen. Stay in this position for 10 to 15 minutes, completely relax your body and focus on taking a deep breath.
When you practice yoga, remember:
You can adjust these positions with props such as building blocks, blankets, cushions or chairs to suit your body needs. Try to relax when doing these poses; don't force yourself to pose. You should not feel pain. Remember to breathe while maintaining your posture. Deep breathing helps to relax muscles and improve breathing. Don't forget to enjoy the practice!
What asanas do beginners practice? Please see below to explain ↓↓↓ in detail
Xiaomi quotation: what does a bewildered woman look like between men? Come on, it's just the spirit of women after yoga.
I saw that everyone around me became 18 years old because of yoga. It is inevitable that I am a little jealous and envious, and I also want to try the magical effects of yoga with the attitude of trying it. Xiao Mi reminds you that the mystery of yoga lies in bringing you a perfect figure and good living habits at the same time. Self-cultivation makes you more temperamental. That said, as a beginner, which pose should we start with? From the point of view of beginners, Xiaomi will introduce several basic yoga poses.
No matter what you do, the foundation is the most important. The better the foundation, the higher the superstructure. The first basic action is the one-handed pigeon king style. This action stretches our leg muscles and helps us expand our breasts. Simply sit down with a walking stick, then bend your right leg and wrap your hands around your back. Put your toes on your elbows. At this point, you will feel the stretching of the muscles at the base of your thighs and the tension of the muscles on your forearms. Relax after holding for a few seconds, change your legs back and forth a few times, and then warm up. You can enter other asanas of yoga.
The process of doing yoga may cause muscle cramps and discomfort. Therefore, in the process of practice, we should pay attention to their own movements should not be too large, the amount of exercise should not be excessive, we must act according to our ability. During the yoga practice, we can do this, take a sitting position, then straighten our legs forward, bend our left leg, hold them tightly with our arms, move our center of gravity back, and move the fulcrum to the rear of our buttocks. While keeping our right leg straight forward. In this way, we can constantly relax our muscles in the process of rest and avoid some problems.
This pose may not be common to everyone, but not common doesn't mean it's unpopular. Although the little sister looks like a gesture to greet the guests, it plays an important role in the stretching of our back muscles and spine.
So what should we do? First maintain the tree posture, then move the left leg up from the base of the thigh to the parallel waist position. Then bend straight ahead. Keep your back in a straight line, with your left hand reaching forward and bending naturally. Wrap your right hand around your back and feel the changes in your lower back. Mei Mei's posture is successful.
If you have practiced for a period of time, you have already become proficient. Then you can try the next pose.
This pose tests the tension of our leg ligaments. Compared with the previous pose, the difference is that the little sister stretches her right hand down and tries to touch the ground. At this point, we will feel the tension of the ligaments at the back of our knees. After a long time, you will find that you can simply "take a brisk step".
Beginners should not forget the exercise of arm strength. In addition to the handstand, this is the position for the training of arm strength. Put your hands between your legs, straighten your legs straight ahead, then lean forward and take your buttocks off the ground. In the process of training the strength of both hands, we should not ignore the requirements of leg posture. Straighten your legs and tighten your toes forward. Only in this way can we strengthen the coordination of our bodies.
In fact, the two-handed pigeon king is a slightly more difficult movement in our basic asana. Xiaomi would like to explain to you, lest mistakes in action lead to the emergence of the effect of polarized frog training.
1. First of all, we keep the walking stick sitting position, hands on the sides of the body, naturally drooping.
two。 Then bend your right leg, clasp your hands around the top of your head, and place your right toe on your right elbow. The small detail is that the left arm is only on the left ear and the chest is extended forward.
3. Begin to exhale and try to expand your chest further and lean your head back so that our neck is fully extended. Hold this pose for 15 to 30 seconds and breathe normally.
In our daily life, the role of the king of pigeons with two hands can hardly be underestimated. For example, standing tired and sitting for a long time. This pose must restore most of the body's energy before going home to bed. If you lie down, you won't feel sore all over your muscles.
There are actually many basic asanas for beginners, and we just need to find a pose that suits us to train. In doing so, first, we will not be restricted by rigid asanas to limit our interest in yoga; second, we will have greater enthusiasm in the process of practicing. Will also be willing to learn, work hard, and have the confidence to stick to it.
If you fairies want to master Yoga asana as soon as possible, the transformation from Yoga Xiaobai to Yoga people. Well, Xiaomi will be your best choice. If you have any questions, you can leave a message to tell Xiaomi, oh, Xiaomi will 108 style, ever-changing, there is always a posture you will like.