The difficulty of yoga asana is not the more difficult, the better.
It is the best for you at present.
When beginners practice yoga, there are many asanas that can not be done in place and can be simplified.
You can also use aids to help you open your body step by step.
Today, I recommend a set of yoga poses, which is suitable for beginners and equipped with advanced variants.
Practitioners can choose by themselves according to their own situation.
1.
Bend the right leg in a tree style, step on the inner side of the left leg, extend the right hand upward, hold the left hand on the chair and keep breathing for 10 times, and repeat on the other side.
The advanced variant is to step on the inner side of the left thigh with the right foot and extend the hands upward 2 Stand and bend your feet the same width as your hips, fold them from your hips, put your hands on a brick, relax the back of your neck and keep breathing for 10 times.
The advanced variant is abdominal chest, forehead close to your thighs, and hold your legs with your hands for 3 Put your hands on the chair, shoulder width, feet hip width, back extension and keep breathing for 10 times.
The advanced variant is to support your hands on the cushion, focusing on keeping the back extension.
4 Put the outside of the leg thigh on the Yoga brick, grasp the soles of the feet with both hands, stand straight on the back and keep breathing for 10 times.
The advanced variant is that the knees touch the ground, the soles of the feet open, and the hands support the ground behind you.
5 Bhagavara twisted and bent his knee, put the instep of his left foot on the right arch, put his left hand on the outside of the right knee, and hold his right hand on the ground at the back for 10 breaths.
The advanced variant on the other side is half lotus on the left leg, grab his left foot with his left hand, and put his right hand on the outside of the left knee for 6 Auxiliary arch back leg extension supine, place a rolled blanket under the middle back, open both hands and keep both legs together for 1-2 minutes.
The advanced variant is to replace it with a higher pillow 7 The Sphinx elbow is supported on the ground, aligned with the shoulder, the small arms are parallel, the feet are the same width as the hip, the legs are parallel, and the back is extended for 1-2 minutes.
The advanced variant is snake or seal, with the hands straight on both sides of the ribs for 8 Side panel type: straighten the right leg, bend the left leg knee, support the ground with the left hand, extend the right hand upward and keep breathing for 10 times.
The advanced variant is wild type: straighten the left leg, bend the right leg, step on the ground, support the ground with the left hand, and extend the right hand upward for 9 Sitting meditation is easy.
Sit on the blanket, put your hands on your knees, your back just against the edge of the chair, and keep your back straight for 2-3 minutes.
The advanced variant is lotus sitting, with your hands touching your thumbs and index fingers, and your arms straight for 10 minutes The big rest technique is to lie on your back with a pillow under your knees, with your legs the same width as your hips and palms facing up for 5-6 minutes.
The advanced variant is that your legs are straight and the same width as the cushion.
This sequence starts from standing, sitting three-dimensional, then supine, and twisting.
It is a more scientific sequence, which is not too strong, and is very suitable for beginners.
Old birds were once rookies.
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