Due to the COVID-19, more and more people begin to attach importance to health and improve their body’s resistance through yoga.
However, for many young people who have no basic knowledge of yoga, how should they get started and what asanas should they practice? In fact, the answer is very simple, that is, start from the most basic posture and practice step by step.
If there is any pain or discomfort, please stop immediately.
Today, I would like to share 15 classic yoga asanas, from entering the asana to how to exit.
The animation demonstration is super detailed, which is very suitable for beginners to follow at home.
It is strongly recommended to collect! 01 Cattle and Ox four corner kneeling position, with hands as wide as shoulders and knees as wide as hips, lower legs and instep close to the ground, inhale and raise your head, collapse your waist, lift your tailbone and exhale upward, lower your head and arch your back, roll your tailbone downward, pay attention to the controlled rolling and breathing of the spine section by section, dynamically practice 8-10 groups of 02 oblique plate kneeling position from four corners, successively remove your legs and feet, slightly separate your feet, point your toes and arms to the ground, and look forward with a straight eye, Keep 5-8 breaths 03 Downward Dog Pose from the inclined plate, exhale, shift the weight back to the thin leg ground, extend the back, push the sitting bone back to the upper thigh root, and step on the back of the leg with the heel down.
Students who are nervous at the back of the leg can slightly bend their knees and look down, keep 5-8 breaths 04 Single Leg Downward Dog Pose from the downward dog Pose, inhale and lift the left leg up to the inside of the upper leg, find the ceiling and step on the ground with the right foot, and control not to turn the hips and evenly distribute the weight on their hands, Relax the shoulders and keep 5-8 breaths.
Change the opposite side to practice 05 Upward dog prone position.
Put your hands in the elbows on both sides of the chest.
Put your shoulders back, inhale and push your hands to the ground with the backs of your feet touching the ground.
Lift your legs off the ground and exhale and lift your chest.
Bend your body back and relax your shoulders.
Keep 5-8 breaths.
06 Hero bends forward and kneels, feet close together, knees and hips are the same width as the hips.
Sit on the heels, inhale and straighten your back, exhale, and bend your hands forward.
Keep your abdomen close to your thighs and stretch your hands forward, Drive the side waist to extend the forehead and touch the ground gently, relax the whole body and keep 5-8 breaths, slowly get up and return to 07 Mountain Style standing, with feet the same width as the hips, toes pointing towards the front patella, thigh muscles tightened, hip front lifting hands on both sides of the body, palms facing forward, armpits stretching and rotating shoulders backward and downward, collarbone extending to both ends, eyes looking forward, maintain 5-8 breaths 08 Magic Chair Mountain Style standing, The big toes of both feet are close to each other, inhale, and raise the arms in front of the body, exhale with the same width as the shoulders, bend the hips and knees, sit the hips back and down, pull the abdomen inward, push the groin and lower legs backward and lift the chest, relax the shoulders, keep 5-8 breaths in front of the eyes, step on the ground, stand up 09 Low bow step from standing forward, put both hands on both sides of the feet, withdraw the left foot and take a big step backward, the back of the lower leg is close to the ground, the right lower leg is vertical to the ground, and the back is kept in the middle of the extended hip, Chest upward, eyes looking forward, keep 5-8 breaths, restore forward bending, change to the opposite side of 10 soldiers standing in two poses, feet apart slightly longer than one leg, right foot tip pointing to the right side, left foot slightly inward button chest navel forward, inhale arm side horizontally, exhale, bend right knee downward, lower leg vertical ground, turn head to look at right fingertips, keep 5-8 breaths, 11 side angle, from the soldier’s two poses, inhale, extend spine, exhale, and bend body to the right side, The right hand bends the elbow to support on the right thigh, the left hand raises the arm to close the ear and turns the head to look above.
Keep 5-8 breaths, inhale and return to standing.
On the opposite side, practice 12 Double Angle Mountain Pose standing, with the feet about one leg apart and the toes pointing forward.
The outside of the feet are parallel to each other, inhale and extend the spine.
Exhale, bend the body forward and extend the back.
Touch the ground with both hands, bend the elbows and head down to the ground.
Keep 5-8 breaths, 13 Flower Ring Mountain Pose standing, with the feet slightly wider than the hips and toes, Inhale, stretch the spine, exhale, bend the hips and knees, squat down on the hips, put your hands together in front of your chest, put your elbows against the inside of your knees, lift your shoulders, look forward with your hips down, keep 5-8 breaths 14 Happy baby supine, bend your knees, put your thighs close to your abdomen, put your hands from the inside of your knees, grasp your feet, big toes, and knees apart slightly more than your hips, look down on the ground, and lower your legs perpendicular to the ground, relax your shoulders and keep 5-8 breaths, Open your hands and restore to the 15 Corpse prone position, straighten your legs in turn and spread your feet the same width as your hips, stretch your toes outward and put your hands on both sides of your body, relax with your palms facing up, close your eyes gently and pay attention to your internal breathing, and keep it for 5-10 minutes..