Yoga practitioners, who have some knowledge of the history of yoga, may know that yoga has more than 8.4 million postures, and many gamma people may only practice hundreds in their life.
In fact, for most people, these hundreds of postures are enough to heal the body and mind of the human body, especially some very classic yoga postures.
As long as you practice them well, you may get twice the result with half the effort.
So, today I’d like to recommend 15 classic movements that yoga beginners must practice.
They stretch their muscles all over the body.
The more they practice, the younger they become.
Beginners must collect them.
1, simple sit + meditation sit on the mat surface, legs cross the body to relax naturally, the spine extends the sciatic seat surface, the hands are placed in front of the chest to adjust the breathing, meditate for 3-5 minutes 2, the mountain type stands, the feet are closed together, the thighs are tightened to push backward, the spine extends the pelvis to turn slightly backward, opens the inguinal thorax to open, the rib recovery, the two hands extend downward, the shoulders slightly open backward.
Look straight ahead.
3.
Stand in the mountain pose, bend your feet together, inhale, extend your spine, exhale, bend forward from the groin, put your hands on the front of your body or hold your heels back, and keep your abdomen close to your thighs for 5-8 breaths.
4.
Stand in the triangle mountain pose, open your feet at an appropriate distance, open your left foot outward for 90 degrees, and inhale your left heel to the arch of your right foot to extend your spine, Lift up the outside of the thigh, lift the hands horizontally, exhale, bend to the right, put the left hand on the outside of the left foot, extend the right hand upward, maintain 5-8 breaths, and change to the other side.
5.
Warrior 2 mountain stand, with the feet open about more than one leg, turn the right foot outward 90 degrees, slightly buckle the left foot, inhale in a straight line between the heel of the right foot and the arch of the left foot, extend the spine, lift the hands horizontally and exhale, bend the right knee downward, Keep 5-8 breaths on the big and small legs at 90 degrees, and change the other side.
6.
Warrior 1 mountain standing, with both feet slightly longer than one leg, turn the left foot outward 90 degrees, turn the right foot backward 60 degrees, the inner side of the right foot is in a straight line with the heel of the left foot, the hip turns to the right left, the toes of the left knee inhale in a straight line to extend the spine, lift both hands above the head, exhale, bend the left knee down, Open the chest, bend the body back slightly, keep 5-8 breaths, change the other side.
7.
Warrior pose 3 starts from warrior pose 1, take a small step forward with the left foot, move the body center of gravity forward, lift the left leg upward and the body trunk, extend the arm forward, keep the left leg in a straight line with the body for 5-8 breaths, and change the other side.
9.
Lie prone on the cushion surface in an inclined plate, Put your hands on both sides of the chest, open your feet the same width as your shoulders, inhale and extend your spine, exhale and tighten the core, straighten your arms into the inclined plate, and maintain 5-8 breaths.
8.
In the downward dog pose, start from the inclined plate, straighten your legs and arms backward and upward, extend your spine, and step down your heels to maintain 5-8 breaths.
10.
In the upward dog pose, start from the downward dog pose, bend your knees and elbows, and cross your body forward to open your chest, Straighten your arms and legs, keep your insteps close to the ground, keep your thighs away from the cushion surface, enter the upper dog pose and keep 5-8 breaths.
11.
Sit on the cushion surface in the beam angle pose, bend your knees and feet together, inhale, stand upright and exhale, sink your shoulders, keep your legs close to the cushion surface and keep 5-8 breaths.
12.
Sit on the cushion surface in the cow face pose, Bend your knees, put your right foot on the outside of your left thigh and hip, put your left foot on the outside of your right hip, lift your arms flat in front of you, your right hand back up along the spine, and your left hand up over your head, bend your elbow, and hold your hands behind the body for 5-8 breaths, and change the other side 13.
Sit at an angle and stand on the cushion surface with your feet open an appropriate distance, inhale and extend your spine, exhale, and keep your trunk forward and downward for 5-8 breaths 14 Supine twist supine lie on the cushion surface, raise your hands horizontally, bend your left knee, put your left foot on your right thigh, twist your body to the right, compact your shoulders, turn your head to the left, keep 5-8 breaths, and change the other side 15.
Lie on your back in the upright posture, with your feet as wide as your hips, and put your hands on both sides of your body and close your eyes, Meditate for 5-10 minutes ▼ teacher wechat ▼▼ recommend good lessons and good things in the near future.
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