Stamp the blue words on it and pay attention to us! When practicing yoga, people often ask: I’m a beginner.
What poses are good for practicing? In fact, for beginners, doing some basic and simple yoga poses is the best.
Today I recommend 20 basic yoga postures suitable for beginners.
Let’s have a look: 1.
Magic chair postures Stand in mountain pose with feet hip width apart You can also put your feet together and raise your hands above your head Inhale to extend the spine, exhale to bend the hips and knees It feels like sitting in a chair Keep 5-8 breaths.
2.
Eagle pose Stand in mountain pose with your right hand down The arms are wrapped around each other, and the big arm is parallel to the ground Lift your right foot up and slightly bend your left knee The right thigh wraps around the left thigh around the lower leg Inhale and extend the spine, exhale and slowly bend your knees down Keep 5-8 breaths and change to the other side.
3.
Goddess pose Stand in mountain pose with feet about two hips apart The toes are about 45 degrees outward, inhale and extend the spine Exhale, bend your hips and knees down, and raise your hands horizontally Bend your elbows, lead your palms, and keep your arms parallel to the ground Keep 5-8 breaths 4.
Warrior 2 Stand in mountain pose with feet open about one leg long Turn your right foot outward 90 degrees and buckle your left foot slightly The right heel is in line with the left arch Inhale to extend the spine and raise your hands flat on your sides Exhale, bend your right knee down, and bend your big and small legs 90 degrees Keep 5-8 breaths, change to the other side 5, side angle Based on Warrior 2, bend to the right Place your right hand on the outside of your right foot The left arm is close to the ear, turn your head and look at the top Keep 5-8 breaths and change to the other side.
6.
Warrior 1 Stand in mountain pose with feet open about one leg long Turn your right foot outward 90 degrees and buckle your left foot slightly Turn your hips to the right and inhale to extend your spine Raise your arms above your head, exhale and bend your torso slightly back Keep 5-8 breaths and change the forehead 7 and warrior 3 On the basis of warrior 1, inhale and extend the spine Exhale, torso forward and down, left foot forward a small step Slowly lift your left leg up and straighten your right knee Keep your arms, torso and left leg in line Tighten the lower leg firmly to stabilize the body Keep 5-8 breaths, change the other side 8.
Stand and grasp the big toe Stand in mountain pose with your right knee bent close to your abdomen The index finger and middle finger of the right hand grasp the big toe of the right foot Slowly straighten your knees and keep your hips centered Step on the ground with your left foot and tighten your thigh Keep 5-8 breaths, change the other side 9.
Lie on your back and lift your legs 30 degrees Lie on your back with your hands on your sides Palm up, legs together, lift legs up 30 degrees Keep it for 20-30 seconds, pay attention to compact the cushion surface at the waist and relax the neck Repeat exercise 3-5 groups 10, supine, bend knees and lift one leg up Lie on your back with your knees slightly bent Straighten your right leg and approach the ground down, but don’t fall Keep 10-30 seconds to restore, repeat 3-5 groups and change to the other side 11.
Cycling Lie on your back and lift your legs up about 60 degrees Bend your left knee and straighten your right leg.
Your legs are like pedaling a bicycle in the air Repeat 3-5 groups, change the other side 12, supine and raise the leg Lie on your back and lift your legs up 30 degrees Hold for 10-30 seconds, then 60 degrees Hold for 10-30 seconds and then 90 degrees Restore to 30 degrees again, and restore after holding Repeat 3-5 groups 13, knee bending half boat & boat Sit on the cushion and bend your knees close to your abdomen Hold the back of your thighs with both hands and slowly lift your legs up Keep your body backward, pay attention to the extension of your spine, and don’t arch your waist and back Hold for 10-30 seconds and repeat 3-5 groups If the physical condition is good, you can straighten your legs and hands 14, downward dog pose Lie prone on the cushion surface, with your feet as wide as your hips Put your hands on both sides of your chest Inhale to extend the spine and exhale with the hips up Straighten your legs and arms, keep 5-8 breaths, 15, half arm down dog pose Slowly bend your knees and elbows on the basis of downward dog pose Keep your forearms on the ground and your hips up Then slowly straighten your legs and extend your spine Keep 5-8 breaths 16.
Inclined plate Lie prone on the cushion surface with your hands on both sides of your chest Hook your toes back and push your big foot pillow to the ground Exhale into asana and tighten the core Straighten your arms, tighten your thighs and push back Keep 5-8 breaths 17, four column On the basis of inclined plate Slowly bend your elbows down and your forearms perpendicular to the ground Don’t fall on the cushion surface, keep 5-8 breaths, 18 side panels On the basis of the inclined plate, the body opens to the right Put your feet and legs together and point your left hand to the ceiling Keep 5-8 breaths, change the other side 19, anti inclined plate Sit on the cushion and lean back slightly Put your hands on the back of your body with your fingertips pointing to your hips Exhale and lift your hips up Keep your shoulders directly above your wrists Press down the front soles of your feet and keep breathing for 5-8 hours.
20.
Stand on your hands against the wall Start in downward dog pose with feet against the wall Turn your legs up in turn, keeping them parallel to the ground Straighten your arms and extend your torso.
Push your feet against the wall and keep 5-8 breaths.
If some of the above postures are still a little difficult, you can practice with AIDS or reduce the difficulty according to your own situation.
For beginners, positive practice is very important! After you’ve read it, you can watch it before you go 👍。.
