Beginner yoga must learn the 12 basic movements

Nowadays, yoga has become one of the indispensable exercises for weight loss, but there are many yoga movements that are still difficult and prohibitive, and they are even out of reach for those MM with hard bones. Now, Xiaobian introduces you to the basic movements of yoga-the Japanese Prayer Series, so that you can start with the simplest movements and learn yoga easily!

step 1

Stand naturally with your feet apart, placing your palms together in front of your chest to ensure that your weight is evenly distributed on your feet. Exhale.

step 2

Raise your arms up and straighten them, open them slightly, straighten your back, stretch your arms upward while feeling the extension of your spine, head up slightly to relax your neck. Breathe in.

step 3

Then slowly bend and stretch your body down until your fingers can touch the ground, try to put your forehead on your knees, exhale, relax your body, and continue to press slowly downward, bringing your hands to the ground.

step 4

Inhale, stretch your arms straight on the ground, bend your left knee, stretch your right foot back, touch the ground with your toes, place your left foot between your hands, and lift your head.

step 5

Stretch your left foot back like your right foot and stand on your toes.

tep 6

Exhale, bend your elbows, place them on the ground, and slowly press your body downward, close to the ground, and relax your forearms.

tep 7

Inhale, put your feet on the ground, put your pelvis on the ground, stretch your head and back as upward as possible, and straighten your arms upward.

step 8

Exhale and stand on your toes again, head down, legs stretched upward, hips raised upward, ears between arms, and back straight.

step 9

Inhale slowly, bend your right knee, step your right foot forward, retract it between your arms, and keep your left leg stretched backward.

step 10

Exhale, retract your feet, grab your toes with both hands, stretch your body downward, lift your hips, and slowly straighten your legs.

step 11

Inhale, slowly move your body upward, resume your standing posture, keep your back straight, and stretch your hands upward and straight.

step 12

Exhale, readjust your breathing, and repeat Action 1. (Internship Editor: Yan Lili)