There are many changes in each pose of yoga, and everyone has a method suitable for their own practice.
As a beginner.
After a few lessons, you will find that you really don’t need much – as long as your body and open mind, the practice will naturally expand over time.
Under the guidance of the teacher, it will be easier to enter the correct practice.
The following is a basic sequence of seven postures recommended for beginners to help you become stronger in practice.
Easy sitting is not as easy as it looks.
This is the starting point for yoga practice…
Clear your mind and warm your body by taking a deep breath.
Sit on the mat with your legs crossed.
Make sure the spine is straight and the sciatic bone compacts the ground.
The palm can remain open for more energy.
The cat / bull pose is a wonderful tandem pose that stretches the spine and deepens breathing to help it prepare for the standing position.
Desktop preparation.
Make sure your wrists and shoulders are aligned and your hips and knees are aligned to prevent injury.
Exhale, including chest arch back, chin looking for clavicle, eyes looking at navel, back up as far as possible, in an arc, inhale, look up, chest up, hips up, abdomen tightening and sinking, circulation 8 to 10 times.
Baby pose starts with cat / cow pose with toes together.
Press your hips back on your heels and extend your arms forward.
Close your eyes and breathe deeply.
Roll the forehead on the cushion to relieve tension.
If you need to rest, baby pose is a good position.
Downward dog pose starts with baby pose and inhales.
As you exhale, flip your toes, lift your hips into downward dog pose, put your palms on the mat, separate your fingers and breathe deeply.
Step on your heels up and down here to lengthen your lower legs and hamstrings.
Stay for 10 breaths.
Mountain pose move your feet to your hands.
Put your feet on the mat (close together or apart, the same width as your hips), inhale and lift your arms up.
Exhale and slowly put your hands on your chest.
Relax your shoulders and open your chest.
The goal is to feel grounded and centered when breathing slowly and deeply.
In this pose, think of your body as a tree with your feet firmly tied to the mat.
This pose helps to increase the flexibility of sitting down on the hip and then lying down on the needle eye pad.
Pass the right ankle over the left knee to form a four shape.
Put your hands through your left thigh and inhale while pulling toward your chest.
Keep 8 to 10 breaths.
Then practice on the other side.
Corpse spreading pose is an ideal way to absorb exercises and gain physical and mental benefits.
Start with needle eye pose and stretch your legs.
Extend your arms to both sides with your palms up.
Let the breath wash through your body and stay here as long as possible.
Regular practice of this sequence will slowly guide those unfamiliar with yoga practice into the wonderful world of yoga.
As you practice, you will find differences in the appearance and feeling of your body – from increasing strength and flexibility to overall health…
