Many beginners will encounter a problem: do not know what to practice? In fact, for most beginners, the body is relatively rigid, and all aspects of quality need to be strengthened
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It’s good to practice some basic postures every day
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Today, I recommend 10 classic postures
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They can not only open the hip and shoulder, but also stretch the back and inside of the thigh to relax the gluteal muscles which are tense due to sedentary
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They are very suitable for beginners’ daily practice
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1
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When standing, bend your feet together, inhale parallel to the outside of your feet, straighten your spine up, extend your side waist and exhale, bend your back forward, look for your thigh in your abdomen, extend your back forward, keep your shoulders away from your ears, put your hands on both sides of your feet, and relax your head naturally
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2
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Eagle mountain standing, move your heart to your right foot, lift your left foot up, intertwine with your right thigh, and lift your hands horizontally, with your right hand on your left hand Wrap around the base of the big arm at the bottom, inhale with the fingertips upward, lift the chest up, exhale with the buttocks backward and downward, keep 5-8 breaths, and Practice on the opposite side
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3
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Triangle type with one leg long apart, right foot extended, inhale with both hands raised horizontally, side waist extended, exhale with the body bent to the right, right hand supporting brick, left hand pointing to the top, turn to see the left fingertips, keep 5-8 breaths, and Practice on the opposite side
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4
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Sit and stand at the angle, double side Open the hands on both sides of the legs, inhale, stand up straight with the toes back hook, thigh root and knee close to the ground, exhale, straight back bent down, elbow support to maintain 5-8 breaths, restore 5, bundle angle sitting, bend the knees, heel close to perineum, feet opposite, hands hold the soles of the feet, spine up straight exhale, shoulders sink, knees to the floor, maintain 5-8 breaths, restore 6, cattle face Sit and stand with knees bent, heel close to the hip, left foot to the outside of the right hip, instep close to the ground, right foot to the outside of the left hip, knees overlapping, hands raised horizontally, left arm bent up, left elbow and right arm down, and left hand clasped tightly to maintain 5-8 breaths, on the other side 7
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Swan right leg bent knee close to the ground, left leg straight back, hands supporting the ground, erect trunk, hip exhale, body forward and down, abdomen Place your forehead on your elbow to keep 5-8 breaths, and change to the other side
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8
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Lie on your back in small bridge style, bend your knees, keep your heels close to your hips, keep your feet as wide as your hips, keep your toes forward, put your hands on both sides of your body, inhale with palms down, extend your chest, exhale and lift your hips up, keep your thighs parallel, and keep your legs vertical to the ground for 5-8 breaths Knee, heel close to hip, lift right leg up, ankle on left thigh, exhale, lift left leg up, hold left thigh in both hands, exhale again, pull thigh to find abdomen, keep 5-8 breaths, change to the other side 10, supine, grasp big toe, bend knees, heel close to hip, inhale, lift right leg up, stretch belt to cover sole to exhale, slowly straighten legs, heel push far, left leg push forward Press down on the cushion surface, keep your shoulders down for 5-8 breaths, and change to the other side (the content comes from the Internet, and the copyright belongs to the original author
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