The primary movement of yoga
1, the perfect style of yoga beginners' movements
Sitting posture: Bend the left knee with the heel attached to the root of thigh, then bend the right knee on the left leg with the heel attached to the pubic bone, and the two heels are on a horizontal line. Keep your spine straight, close your eyes, put your hands on your thighs and knees, palms up. Perform abdominal breathing evenly.
2. The twist of yoga beginners' movements.
Sitting posture, the right knee is bent on the outside of the left leg, then the left knee is bent and the left heel is attached to the hip. Put your right hand directly behind your hips, your left elbow on the outside of your right knee, your palm to the right, and your fingertips up. Straighten your spine when inhaling, and twist your upper body to the right and back when exhaling, maintaining extreme even breathing. Then inhale, turn back to the front, exhale and relax. Then repeat this action on the other side.
3. Cat-like movements of yoga beginners.
Legs are hip-width apart, feet of legs are attached to the ground, thighs are perpendicular to the ground, arms are straight, legs are shoulder-width apart, perpendicular to the ground, and spine is straight.
Inhale and exhale, arch your back up, bow your head, look at your thighs, and tighten your hips inward. Then inhale and exhale, lower your back, push your hips as far as possible, raise your head to drive your shoulders, and stretch your spine with your back raised. Then relax and go back to your knees.
4. The riding style of yoga beginners' movements.
Exercise: Stretch your right leg back as far as possible. Bend your left leg at the same time, but keep it still. Keep your arms straight and stay in the original position. At the end of the action, the body weight should be supported by hands, left foot, right knee and right toe. The last posture, head back, back arched, eyes up.
Breathing: Breathe in when the right leg is extended backwards.
Benefits: * * abdominal organs, improve their activity function. Strengthen the muscles of both legs and achieve nerve balance.
5. The mountain style of yoga beginners' movements.
Practice: straighten your legs, put your feet together, lie prone, raise your hips in the air, and lower your head so that it is between your arms. The body should be two sides of a triangle. In the last position, your legs and arms should be straight, and try to keep your feet on the ground in this position.
Breathing: straighten your legs and exhale when bending your torso.
Benefits: strengthen the nerves and muscles of the arms and legs. Bend the spine in the direction opposite to the previous posture, thus further contributing to the softness of the spine. Strengthen spinal nerves and supply fresh blood.
6. Beginners of yoga throw themselves into the ground.
Exercise: Lower your body to the ground so that only your toes, knees, chest, hands and chin touch the ground in the last position of this posture. Hips and abdomen should be slightly lifted off the ground.
Breathing: Hold your breath after exhaling.
Benefits: strengthen thigh and arm muscles. Develop breasts.
What should beginners pay attention to when learning yoga?
1, beginners in yoga practice should choose simple practice methods to avoid physical injury. Personally, I suggest that you can choose Pilates yoga as a starting point when you are a beginner.
2. Beginners of yoga should pay attention to the protection of body joints. When you start practicing yoga, I suggest you try to choose some knee pads and wrist pads to avoid damaging your joints during yoga.
Yoga is a kind of deep exercise, so for beginners, we suggest that the time to start exercise should not exceed half an hour, so that the body can slowly have an adaptation period. At this stage, I suggest about a month.
4. Beginners of yoga should pay attention to their breathing. Breathing is the key point of yoga. Remember to inhale slowly when breathing and dial out quickly when exhaling. Of course, if you practice yoga for a long time, your breathing will get better and better.
What do beginners of yoga need to prepare?
1, yoga clothes: comfortable and natural: yoga clothes must not be too tight, too close-fitting clothes, not good for the extension of the action. Tighten up and loosen down: the coat is generally tight, so don't show your navel; If the pants are loose, this is to facilitate the movement in place.
2. Yoga mat: A professional and comfortable yoga mat is an essential equipment for yoga. A good yoga mat can reduce sports injuries and bring sports stimulation to enthusiasts.
3. Yoga mat: Yoga mat can absorb sweat on the yoga mat and prevent the body from inhaling bacteria or dust mites after contacting the yoga mat to absorb sweat. The anti-slip particles on the back can be spread on the yoga mat, which also has a good effect.
4. Yoga bricks: auxiliary equipment for yoga movements, mainly to prevent strain when doing difficult movements. Bricks are graded according to hardness. The harder the hardness, the better the support and the heavier the weight.