N moves most suitable for beginners in yoga

Yoga "novices" should start from easy to difficult and step by step. Trying difficult movements from the beginning can easily cause damage. So, what movements should beginners do?

1. Prayer

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Stand upright with your feet together. Put your hands together before your chest. Relax your body. Breath evenly.

2. Tree

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Stand naturally, put your hands down to your sides, and relax your shoulders. Bend and lift your right knee, place the palm of your right foot on the half-way of your left thigh or at your knees, stretch your hands toward the sky and put them together, and keep breathing. Keep your legs moving, lower your hands to your chest and exhale at the same time.

3. Soldier

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Spread your legs forward and backward as far as possible, bend the front legs so that the thighs and calves are at a 90° angle, and straighten the back legs as far as possible. Keep your back straight, breathe evenly, and put your hands together upward. Keep moving for about 30 seconds. Switch legs and repeat.

4. Triangle extension type

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Spread your legs wide apart, spread your arms flat on your side, turn your right toe to the right, inhale, exhale, and bend your right knee. Slowly bend your upper body to the right, hold your right hand on the ground behind your feet, straighten your left arm upward, and try to keep your arms in a straight line up and down. Stretch your left arm sideways as far as possible, forming a straight line with your left waist and hip, hold for 30 seconds, and breathe naturally. Slowly restore it to an upright position and change sides before doing it. Do it 3 times on the left and right sides.

5. Boat

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Sit on the mat, straighten your waist, legs together, knees bent, soles of your feet flat on the ground, and hands on your sides. Push your hands slightly to the ground, raise your legs until your calves are parallel to the ground, straighten your insteps, and lean back slightly with your hands off the ground. Stretch your arms and raise them parallel to your calves, with your palms facing down.

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