1, sitting posture+meditation:
Choose a casual sitting posture, sit with your legs crossed, or stagger your feet back and forth to inhale mainly for the comfort of your body. Stretch your spine to the top of your head and exhale. Put your hands naturally on your legs and close your eyes in the direction of the ground, and meditate for 5-6 minutes. Beginners can concentrate on breathing, not thinking about anything, and try to control their brains.
2. Yamagata:
Stand with your feet together, tighten your thighs, stretch your spine, step on your shoulders in the direction of the ground to relax and sink, open your chest, look straight ahead, keep your chin slightly retracted, and breathe for 5-8 times.
3. Stand forward and bend over:
Stand in the mountains, inhale, raise your hands above your head and exhale. Starting from the groin, bend forward and pay attention to keeping the spine in a straight line. Novices keep their hands on their thighs and breathe 5-8 times.
4, magic chair type:
When standing in a mountain posture, your feet are hip-width-wide, inhale, raise your hands over your head and exhale, bend your hips and knees, and your hips will feel like sitting in a chair. Pay attention to your knees and arms, try not to exceed your toes, and keep breathing for 5-8 times.
5. Tree:
Standing in the mountain posture, bend your right knee, put your right foot on the root of your left thigh, point your right knee down to the cushion surface and inhale, put your hands together on your chest and exhale, keep your right hip sinking for 5-8 breaths, and switch to the other side.
Precautions for beginners to practice yoga:
It is best to be on an empty stomach before practice and keep it on an empty stomach for 3-4 hours. The stomach burden should not be too heavy. Yoga posture is centered on the human spine, stretching and squeezing from front to back. Excessive stomach burden will make practitioners feel nausea, headache, chest tightness and even vomiting in severe cases.
Don't eat a lot after exercise 1 hour. After practice, the stomach is in a state of relaxation and rest, and eating immediately will cause the stomach to be overburdened.
It is not advisable to wear tight clothes when practicing. Yoga practice is different from general aerobics and physical training. When practicing, you should choose loose, sweat-absorbing and breathable clothes to facilitate physical activities. Because yoga is a kind of exercise to relax our body and mind, too tight clothes are not conducive to relaxation. The clothes you can choose are pure cotton and linen.