Good morning at 7 o’clock here.
Get up early with me every day and stick to one thing together to find a different life! Official account the official account has been banned from practicing yoga for the first time.
Do you know what to practice? Do you know what poses are simple, safe and effective when you first practice yoga? Today, I’d like to share 16 entry-level yoga moves (with correct force diagram).
It’s suitable for beginners to practice.
It’s simple and effective.
Let’s try it together: 1.
Sit and stand simply, with your legs naturally overlapping back and forth, put your hands on your thighs, inhale, extend your spine, exhale, sink your shoulders, close your eyes and meditate for 5-10 minutes.
2.
Mountain pose, with your feet in the neutral position of the pelvis the same width as your hips, and inhale vertically on the ground in a straight line, Extend the spine, exhale and step down with both feet for 20-30 seconds.
3.
Stand in the mountain bending pose, inhale, extend the spine, exhale, bend forward and down, step down with both feet backward and upward, extend the back to the lower head, neck and shoulder, relax and maintain for 20-30 seconds.
4.
Lie down in the dog pose on the cushion surface, put both hands on both sides of the chest, open both feet at the same width as the hip, exhale, step backward and upward with both feet to extend the spine, relax the head and neck and maintain for 20-30 seconds.
5 Crescent mountain pose: the left foot takes a big step backward, the lower leg is close to the ground, the right leg is vertically padded, inhales, extends the spine, raises both hands above the head to exhale, sinks the hip downward, slightly retracts the abdomen and lifts it upward for 20-30 seconds, and changes to the other side.
6.
The warrior is in mountain pose, with both feet open at an appropriate distance, turn the right foot forward, slightly buckle the left foot, turn the hip to the right front, inhale, extend the spine to exhale, bend the right knee downward, straighten the left leg, and step down the heel, Raise your hands above your head, extend your spine, relax your shoulders for 20-30 seconds, and change to the other side.
7.
Warrior II mountain pose, open your feet at an appropriate distance, turn your right foot forward, slightly buckle your left foot, inhale in a straight line between your right heel and the arch of your left foot, extend your spine, raise your hands horizontally, exhale, bend your right knee, sink your hips downward, slightly retract your abdomen and lift up.
8.
Side angle extension pose.
On the basis of Warrior II pose, bend your torso to the right and put your right hand on the outside of your right foot, Keep the left arm close to the ear and keep a straight line for 20-30 seconds.
Change to the other side.
9.
Triangle extended mountain pose, open the appropriate distance between your feet, turn your right foot outward 90 degrees, slightly buckle your left foot, inhale in a straight line between the heel of your right foot and the arch of your left foot, extend the spine, hold your hands flat and exhale, bend your body to the right, keep the side of the whole body in a plane for 20-30 seconds, and change to the other side.
10.
Magic chair mountain pose, put your feet together, inhale, Extend your spine, lift your hands up over your head, exhale, bend your hips and knees, feel like sitting in a chair, extend your spine, sink your shoulders, and keep your core slightly retracted for 20-30 seconds.
11.
Sit in a twisting posture, straighten your legs, sit upright, put your left foot on the outside of your right thigh, bend your right knee, inhale, extend your spine, hold your hands flat on both sides, exhale, twist your body to the left, put your left hand on the back of your body, keep your right elbow against the outside of your left thigh for 20-30 seconds, and change to the other side 12 Bend your knees and feet together, inhale, extend your spine, exhale, bend forward and down, hold the soles of your front feet with both hands for 20-30 seconds 13.
Lie on the bridge on the cushion surface, bend your knees close to your hips, open your feet the same width as your hips, inhale with your knees and toes in the same direction, extend your spine, exhale, and lift your hips up for 20-30 seconds 14.
Lie on the cushion surface with your knees on your back, bend your left knee close to your abdomen, and extend your right leg, Hold the front side of the left thigh with both hands for 20-30 seconds and change to the other side.
15.
Lie on your back in the happy baby pose, bend your knees close to the abdomen, separate your legs slightly larger than your hips, hold the inner side of your feet with both hands, and keep your legs close to the ground for 20-30 seconds.
16.
Vinyasaflow downward dog pose starts, inhale, extend the spine, exhale, close the core, move the body center of gravity forward, bend your elbows, enter the four pillar pose in a straight line, inhale again, extend the spine and exhale, Cross the body forward, enter the upper dog pose for 8-10 seconds, keep the hips backward and upward, and enter the lower dog pose again.
Repeat for 2-3 groups..
