How do beginners practice yoga? How do beginners practice yoga at home?
Yoga is a kind of exercise that is very beneficial to the body. However, any sport has the possibility of sports injury, so the most important thing for beginners is to learn to protect themselves. Just like starting a long-distance running, you must first know how to protect your knees. If you want to learn to swim, you must learn how to stay on the ground as soon as possible when floating. For beginners of yoga, my suggestion is to buy some professional yoga books first, such as Iyengar's Light of Yoga. This book is very big, but don't be intimidated. You can ignore the theory of yoga and go straight to the details of asana practice. This book explains the main points of yoga asana practice in detail.
Knowing these points, you will know which muscles should be exercised and which muscles should be relaxed to ensure your safety. For example, a general yoga studio will only teach you to stand up straight and naturally drop your hands. But this book will tell you the details of raising your knees, tightening your thigh muscles, putting your hands at your sides and relaxing your shoulders. After knowing the details of general movements, you will have the basis for choosing a yoga studio or a yoga teacher. Know which teachers are safe and which teachers are unprofessional.
How do beginners practice yoga at home
The first posture: prone buttocks.
Practitioners lie face down on the floor, hands and feet flat on the floor, hands on shoulders, head, back and buttocks in a straight line, then inhale and support the ground with both hands. Exhale, straighten your legs, raise your hips at the same time, keep your heels as close to the ground as possible, and stretch your spine to make your body form a triangle with the ground. At this time, pay attention to distribute the weight of your body evenly on your hands and feet. Hold this position for 30 seconds and pay attention to breathing.
The second type: one-sided balance
Turn your body from the previous position to the right, inhale, lower your left hip and raise your right hip until your left hand and left foot support your body on the outside, keeping your body in a straight line from head to toe and leaning towards the ground. Then put your right foot on your left foot, keep your feet straight, and lift your right arm perpendicular to your body. Squeeze the abdomen and keep the pelvis still for about 15 seconds. Turn down, return to the first position, hold the ground with your right hand, repeat the unilateral balancing action in the opposite direction, and then return to the first position again to prepare for the next action.
The third type: supporting type
From the first position, lower the hips flush with the head and form a straight line with the hips and legs (fully supported movement). Lift your body gently on your toes and take a deep breath 10 second.