Many people pursue greater difficulty and stronger physical output in the process of yoga practice, but they do not know that the foundation is particularly important to go further on the yoga road.
The following 10 asanas can stand the test of time.
Every yogi should practice them regularly.
Tips for beginners, intermediate and advanced practitioners are also attached.
1.
Garland style Garland style Relax your lower back, open your hips, and explore how to make this pose easier or more in-depth changes and techniques.
Beginner: Make sure your heels turn inward and toes turn outward.
If you feel uncomfortable squatting down on your knees, please sit on a yoga block.
Intermediate: Strengthen the hip opening element of this pose by merging your arms.
Lean forward and place your arms inside your legs.
Put your palms together in front of your chest.
This will help you spin out and give you extra support.
Advanced: The complete wreath pose is with feet together, knees open, torso folded forward, arms extended or buckled behind.
2.
Practitioners of four pillar support tend to rush into this posture, ignoring its alignment, and will be injured if they repeat the exercise.
Re examine this basic pose and treat it as an independent pose rather than a transition.
Beginner: Beginners suggest putting your knees down for practice.
Focus on pulling the lower abdomen up to prevent the lower back from collapsing.
Keep your elbows close to your chest and stacked over your wrists.
Intermediate: Always look ahead to prevent the upper back from becoming rounded, pull your shoulders back, and focus on stretching your chest when lowering, with your elbows above your wrists.
Advanced: fully inhale in the plate, and then fully exhale into the four pillar support.
Do not exit until expiration is complete.
This requires control and awareness.
3.
Triangle, classic standing posture! It’s a great way to relax your lower back and increase your core strength.
Beginner: Beginners tend to fold their lower body when trying to put their hands or palms on the ground.
Skip this step and place your hands on the outside or on your calves.
This allows you to stretch the sides of your chest evenly.
Intermediate: Most people will bulge their ribs during practice.
Focus on tightening the chest and keeping the lower abdomen tight and raised to create space in the lower back.
Advanced: You want to align your torso with your front legs (most people lean inward).
When you lean back, can you keep your waist even on both sides, your ribs retracted, your abdomen tightened and your waist sank? Certainly.
Practice, practice, practice again.
4.
The crescent crescent is the first choice to open your hips and psoas, increase your chest space and strengthen your feet.
Beginner: Beginners will try to keep balance in this position.
Make sure your front and back feet are hip width apart.
This will keep you balanced.
Intermediate: There will be a tendency to lean forward during the exercise, which is usually caused by your lower back leaning or the tension of the psoas muscles connected with your back legs.
Bend your knees as much as possible to improve pelvic flexibility.
Advanced: Try adding backbend elements.
Raise your arms above your head, not tilt your pelvis.
5.
Fantasy chair twist This is a good basic posture, which can teach us how to twist safely.
If you can learn the mechanism of twisting here, you will be safer in higher poses.
Beginner: Look at your knees! To keep your lower back balanced, the best clue comes from your knees.
If one pops up, pull it back! This will neutralize your lower back and keep you safe.
Intermediate: palms and chest together.
Press hard to rotate your torso, which is a very deep twist: extend the lower hand downward to the outside of the foot, and then extend the upper hand upward.
Combine the work of keeping the knee/hip level and using the outer arm to push the leg to better open the chest.
6.
The head handstand is a kind of handstand that is easier to balance due to its large base.
If you want to enter an advanced transition, such as lowering to arm balance.
You need to master it first.
Beginner: Focus on keeping the elbows adducted (activating the adductor) and pulling the shoulders up off the ground to prevent the weight from pressing on the neck.
Intermediate: Keep the elbows inward and the shoulders upward to prevent the arms from collapsing due to the weight of the legs.
Advanced: Continue to pull your legs up until they are straight, and always keep your legs close to the centerline.
You can also enter the pose through Dolphin.
7.
The bridge style adds a yoga brick under the lower back, which is a good modification of shoulder handstand and an excellent way to relax the front body and spine.
Beginner: Start with a low to medium height yoga block under your lower back.
Intermediate: Place the yoga block under your lower back and clasp your fingers under the yoga block.
Advanced: Lift one leg to practice improved shoulder handstand.
8.
Camel pose This pose has many things to pay attention to to keep the lower back support and neck comfortable.
Beginner: Put your hands on your hips and lift your chest as your shoulders roll back.
Put your hands on your hips and hold this position for about 8 breaths.
Intermediate: When you put down your hands and grasp your heels, open your shoulders back and keep your arms neutral.
Keep your hips above your knees and your chest up.
Advanced: Keep all the previous movements, but put your feet flat this time.
Keep your chest firmly up and your head back.
Grasp your heels and relax your face and throat.
9.
The forward folding of the single leg head to knee contact can release the calf and hamstring muscles of the straight leg, and can also open the hip of the bent leg.
Beginner: Sit on a blanket or yoga block.
Place the yoga belt on your straight leg feet.
Grasp the yoga belt and focus on sitting up straight without bending your spine.
Intermediate: Inhale and stretch the spine.
Exhale and rotate your belly button to face your straight knee.
Grasp either edge of the straight leg and keep the spine extended.
Advanced: With the increase of flexibility, clasp the outer wrist with the inner hand.
Inhale when you buckle, keep your eyes forward, exhale and bend your elbows, pulling you into deeper forward bends.
10.
The upper leg stretching posture is the best posture to relax your legs.
Beginner: Place a folded blanket or mat along the wall lengthwise..