9 moves that beginners can try

Yoga is a dynamic meditation that boosts your energy, helps you focus, helps you calm down and penetrate into your soul. In fact, when you are isolated from the outside world and paying attention to your breathing and muscles and the associated sensations, any activity can be focused.

Yoga expert Yi has invented a series of exercises and practiced four times a week. The key is concentration: As you maintain each movement, observe how your body responds. Do you grit your teeth? Hold your breath? If so, try to relax your body as much as possible, and you'll feel like you're not working as hard as you started.

Before starting yoga, repeat the following actions in order at least three times a week. Do it the same number of times, change to the other after doing it on one side, and do it smoothly between each position.

Breathe 2 to 3 times per movement for the first week. Hold for 30 seconds for the first time, and gradually increase to 2 minutes after four weeks. Pay attention to your breathing when doing the exercise: As you inhale, slowly expand your abdomen and spread your ribs. As you exhale, slowly deflate your abdomen, return to its natural state, and breathe through your nose instead of your mouth. Lie flat on your back, with your arms on your sides, a few feet away, with your palms facing up, and end the action, with your legs relaxed and slightly apart. Pay attention to breathing slowly and steadily. As you move from one pose to another, be careful to maintain balance and don't hold your breath. Exhale when changing movements, inhale and breathe deeply when maintaining and relaxing.

1. Facing down

Place your hands and feet flat on the floor, with your hands in front of your shoulders: keep your head, back and hips in a straight line, inhale, and support your hands on the ground. Exhale while straightening your legs and lifting your hips so that your body forms a triangle with the ground. The weight of your body should be evenly distributed among your hands and feet. Support the ground with your palms, thighs back, raise your hips, heels as close as possible to the ground, stretch your spine, hold this position for 30 seconds, and pay attention to breathing.

2. One-sided balance

Turn your body to the right from the previous pose, inhale, lower your left hip, and lift your right hip until your body is supported by your left hand and the outside of your left foot (the body is in line from head to toe and tilted to the ground). Fold your right foot on your left foot, straighten your legs and slightly forward than your left shoulder, and lift your right arm until it is perpendicular to your body (so your body crosses). Stretch in your abdomen without moving your pelvis; hold for 15 seconds. (Meditate, bend your left leg so that your knees touch the ground) Turn your body down, hold your left hand on the ground, and return to the first stance.

Repeat the one-sided balance action in the opposite direction, then return to the first stance again, ready for the next action.

3. Supporting type

Starting from the first stance, straighten your legs and arms, lower your hips until your head, hips and legs are in a straight line (a full support movement), stand on your toes slightly, lift your body up a little, breathe deeply, and hold for 10 seconds.

4. Curved arm support

Starting in the support pose, bend your arms and lower your body (keeping your body straight), placing your elbows tightly on your sides until your elbows are at as 90-degree angles as possible to your arms. Look forward, expand your chest, shoulder blades downward, breathe evenly, and hold this position for 15 seconds. Stretch your arms and hold in a supporting position for 10 seconds. Then lift your hips and do the first stance.

5. Semi-boat type

Starting from the first pose, stretch your legs forward to make a cross-legged sitting posture, then lie back with your legs stretched out. Bend your knees towards your chest, place your hands behind your thighs, with your spine parallel to the ground, and hold in this position, then straighten your legs for 15 seconds. Raise your body slightly, spread your arms towards your feet, hold for 5 seconds, while breathing evenly, and repeat this action 1 to 3 times.

6. Cicada Style

Starting from the previous stance, lie down and roll over, lie on the ground, legs straight, arms on your sides, palms down, forehead down, tighten your hips and fix them to the ground with your hips. Contract your shoulder blades, lift your head and chest upward so they are off the ground, and extend your arms back; at the same time, lift your legs off the ground. At the highest point, you will be balanced by your abdomen and hip bones (the ends of your body stretch against each other). Lower it slowly, then lift your hips back to the first stance.

7. Power Style

Starting from the first stance, step forward with your right foot to make a forward charge. Then move your left foot and right foot together (a little apart for balance), and bend your knees so that your thighs are nearly parallel to the ground (as if you were sitting in a chair). Raise your arms above your head and look up to see your spine bend naturally. Stretch in your abdomen, breathe evenly, and hold this position for at least 30 to 45 seconds.

8. Forward curve

Starting from the previous pose, bend forward (hold your hands on your thighs if necessary) so that your upper body fits into your thighs until your hands reach the ground, relax for 45 to 60 seconds. The knees can be straight or curved, depending on your comfort level.

9. Relax

Starting from the former pose, kneel on the ground, then lie down with your legs freely apart; your feet open. Relax your arms and place them on your sides, palms up, head not tilted, and close your eyes. Breathe normally, feel your body, and relax completely. While you are completely relaxed physically and mentally, continue to breathe and hold this position for at least 5 minutes before doing what you want to do. (Internship Editor: Lili)