Check the right yoga pose for you

Any exercise starts with ease, and yoga is no exception. You can practice which pose at any stage of practice. Come and see which pose is suitable for you.

Primary stage:

We need to start with breathing exercises in yoga and combine it with postures. The primary level is suitable for beginners, for those who have never been exposed to yoga practice before, for those who are weak, sick and particularly stiff. The primary level practice includes yoga meditation postures and some gentle postures.

Yoga Exercises for the Beginner Stage:

Sukshma vyayama, meaning subtle exercise, brings subtle effects to the practitioner, helps to remove excess wind and acid from the joints of the body, helps those who are new to yoga, those who are particularly stiff, those who are weak, convalescent patients, those who are chronically ill and have difficulty moving their limbs, and practices daily to relax joints and soften muscles.

Various relaxation postures, meditation postures, simple spinal exercises, etc., are exercises that allow people with stiff bodies to coordinate their bodies and prepare them physically and mentally for the final practice of yoga poses.

At the beginning of the beginner exercise, you should first practice the recumbent relaxation style to relax your body and mind. The method is as follows: Lie on the ground, lie flat on your back, with your legs slightly apart, your toes hanging outward naturally, put your hands on the sides of your body, with your palms facing up, relax all muscles and joints and every part of your body without any tension or pressure, slowly Feel your body, observe your breathing, feel you are relaxing, put your mind completely on your breathing, your breathing is natural, smooth, spontaneous and non-strenuous, and you can count your breathing in your heart. Don't suppress any thoughts while counting silently, pay attention to it, relax completely, relax the whole body and mind, and forget all worries, anxieties, and worldly problems... After ten to fifteen minutes, move your toes and fingers, bend your right foot, step on the ground with the center of your feet, turn to one side, and slowly sit up and start practicing your posture.

Primary postures include:

Gentle warm-up exercises (about 21 types), heroic pose, lightning sitting, boat pose, firewood splitting pose, half lotus sitting, cat stretching, tiger stretching, split leg lightning sitting, simple sitting, cobra pose, camel pose, triangle stretching pose, sitting corner pose, peak triangle pose,(lower dog pose), tree pose, full-body stretching pose, etc. After practicing for a while, you can start practicing the basics of Japanese salutation.

Intermediate stage:

Including exercises with a certain degree of difficulty, suitable for people who do not feel uncomfortable during practice, people who can do primary postures with little effort, have greater stability and work well with breathing. Such as: yoga matching method, Japanese prayer, etc.

Intermediate yoga practice:

After we have completely mastered the primary stage of practice and practiced yoga at the primary stage without any discomfort, we can start the intermediate stage of practice. This stage of practice requires the practitioner to well combine the breathing and postures of yoga. When we practice yoga, breathing is very important. The postures of yoga are like visible breathing. It is smooth, natural, not coercive, natural, and stretching. During practice, We always keep breathing slowly and deeply and concentrate our minds.

The exercises at the intermediate stage mainly include:

Japanese salutation, yoga fit, fish pose, full lotus pose, swing pose, cock pose, scale pose, cobra pose, locust pose, bow pose, bridge, wheel, ox face pose, extended back pose, single legs and head pose, spine twist pose, head stand, head stand lotus pose, shoulder stand, plough pose, tree pose, bird pose, T-shaped balance pose, crane Zen pose, half lotus sit and stretch leg pose, mountain balance, dance pose, standing and grabbing toes balance, two-handed snake pose, toe tip pose, Horse riding and so on.

Advanced stage:

It is suitable for people who have fully mastered the intermediate stage of exercises and who can well control the muscular system and nervous system.

Advanced yoga practice:

When we fully master the primary and intermediate yoga practices, the body is ready and the mind is ready, then we can start the advanced stage of yoga practice.

The advanced stage exercises include:

Total spine torsion, turtle pose, shooter pose, scorpion pose, peacock pose, monkey pose, perfect bow pose, perfect wheel pose, perineal restraint method, eight-tune pose, one-leg around head prayer pose, two-leg around head pose, finger balance pose, headstand, etc.(Internship Editor: Wu Jinyu)