Open your feet slightly larger than your hips
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The pelvis is rotated backward
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Finally, raise your head
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Inhale and raise your head
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Yoga, for beginners, the simpler the posture, the easier it is to do, the better the effect
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The legs are the same width as the hips, the arms and thighs are perpendicular to the cushion surface
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Kneel on the mat surface, put your feet and legs together, sit on your heels, lie prone, lower your forehead, and stretch your arms forward Relax for 1-2 minutes 02
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Repeat group 5-8 03 Forward, elbow support on the ground, hands apart shoulder width, arm vertical cushion surface inhale, extend the spine, exhale, open the chest, abdomen slightly adduction, create space for the lumbar spine, maintain 1-2 minutes 04, cobra variant from the Sphinx, feet apart hip width, hands push the floor, pelvis away from the cushion surface, open the chest, abdomen slightly adduction, create space for the lumbar spine stay 1 minute- 2 minutes 05, dog down from action 4, buttocks back up, hands push, feet step on the ground, the body is inverted V-shape, spine extension into dog down, maintain 1-2 minutes 06, standing forward from dog down, feet slowly forward to bend slightly, spine completely relaxed, arms natural drop, maintain 1-2 minutes 07, right angle inhalation, extend spine slowly upright, hands up Continue to extend your back on your thighs or legs, slightly bend your knees and stay for 1-2 minutes 08
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And beginners do not need to master too many movements, 10-15 simple postures, repeated practice every day, can achieve a good health prevention and health care effect
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The lumbar vertebra and cervical vertebra are extended one by one
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The more you practice, the younger you are
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The soldier stands in a mountain style, with his feet separated at an appropriate distance, hands supporting the hip, turning the right foot, right heel and left foot arch in a line, then turning the hip to the right, pelvis breathing steadily, spine extending, hands exhaling upward, right knee bending downward, knees and toes in a straight line, and stay for 5-8 breaths On the other side, 09, soldier two mountain standing, feet separated by appropriate distance, hands hip, turn the right foot, right heel and left foot arch line, hips toward the front, inhale, extend the spine, hands arm side flat, exhale, bend the right knee down, knees and toes in the same direction, stay for 5-8 breaths, change to the other side of 10, triangle mountain standing, feet open the appropriate distance, hands hip, turn right Inhale with the right heel of the foot and the arch of the left foot in a line, extend the spine, raise both hands horizontally to exhale, bend the body to the right, put the right hand on the right leg or cushion surface to keep 5-8 breaths, change the other side 11
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Let’s try it: 01
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Lie on the cushion with legs bent close to the hip, feet separated with hip width, knees and toes in the same direction, hands on both sides of the body to exhale, lift the hip up, hands under the body Open your chest for 1-2 minutes
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Keep your body completely relaxed for 5-10 minutes
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Close your eyes with your toes
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Cat and ox move from big worship to cat and ox move
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Put your hands on both sides of your body
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Relax and lie on your back
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The posture is very simple, but it can exercise to the whole body and effectively prevent shoulder, neck, waist and back pain
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Teacher wechat can long press the QR code in the figure below to add some yoga products in the lower left corner.
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The cervical vertebra, thoracic vertebra and lumbar vertebra are extended one by one
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So, today, let’s share a set of daily exercise sequence for beginners
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