Pay attention to us with the blue words on it! For many yoga beginners, when they start to practice yoga, their body will inevitably be stiff, and many movements can’t be done properly.
Don’t worry, let alone give up at this time, because every yoga person comes from this stage.
Yin yoga is a good choice for the beginner Ga who is particularly stiff.
It only needs to use “7 points of force” to make the body and mind become more soft gradually in a long time of static maintenance.
Today, we recommend 10 simple yoga postures to help improve body stiffness, especially for beginners.
01 Fantasy chair mountain style standing, feet are separated with the width of the hips, inhale the arms up, exhale, bend the hips, bend the hips, sit back and down, push the lower leg back and lift the chest, expand the collarbone, and extend the side waist to maintain 5-8 breaths, restore the mountain style 02 Eagle mountain style standing, move the center of gravity to the left foot, lift the right foot up, and twist the left thigh with both hands side up, the left hand on the top and right hand on the bottom from the root of the big arm, and the fingertip upward inhale the chest up, Exhale hips backward and keep 5-8 breaths downward, and change the reverse side to practice 03 Standing in Mountain Bend, with both feet separated from the hips and the width of the inspiratory spine extended upward, exhale forward and bend down the thigh muscles, tighten and lift up, put the sitting bones up on both sides of the body, extend the back, relax the head and keep 5-8 breaths, restore the Mountain 04 Triangle inhale, straighten the right leg, extend the spine to the right, tighten the core, and straighten the left hand up into the Triangle Stretch, After staying for 3-5 breaths, return to the lower dog position, move 3-4 to change sides, 05 lower dog position to exit from the previous action, enter the lower dog position, pay attention to the external rotation of the upper arm, extend the spine and the sitting bone backward and upward, stay for 3-5 breaths, 06 cat and cow four-corner kneeling position, open both knees with the same width as the hips, open both hands with the same width as the shoulders, inhale and raise the back of the lower legs and feet, roll the tailbone upward, exhale from the sitting bone to the ceiling, lower the head and arch the back, look at the navel, pay attention to the section by section Controlled movement of the spine and breathing, dynamic exercise of 5-8 groups 07 sitting posture, spine twisting and prone, both sides of both hands straightened and flat on the ground to exhale, tighten the core, turn the body to the right left foot to step on the ground behind the right leg, left shoulder to stay back for 1-2 minutes, exchange the other side 08 reverse table crutch, bend the knees, put both hands on the back of the hips to exhale, push the hands to the ground, lift the hips off the ground, two shoulders directly above the hands, enter the table to stabilize the body, Straighten the neck forward in turn on the extension line of the spine, do not hold your breath, keep 5-8 breaths, slowly fall your hips down, return to the 09 Bow prone position, inhale, bend your knees to find your hips, move your shoulders backward, grasp your ankles to exhale, tighten the core, chest and knees off the ground, relax and sink your shoulders, stay 3-5 breaths, 10 small bridge supine position, bend your knees, separate your feet with the width of your hips, put your hands on both sides of your body, and exhale with your palms close to the ground, Lift your hips up, extend your collarbone and thigh to keep them parallel, keep your legs vertical to the ground for 5-8 breaths, and look down at your hips.
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