Learn yoga from scratch, start with 7 moves
When seeing some difficult yoga moves, rookies will have the idea of backing down. Xiaobian hereby warns yoga beginners not to think that the more difficult the movements, the better the effect. To practice yoga, you should start with breathing and start with basic movements. After you have laid the foundation, try to challenge the higher difficulties. The following seven movements are very simple and are most suitable for rookies who have no knowledge of yoga at all.
Move 1: Prayer
1. Stand upright with your feet together. Put your hands together before your chest.
2. Relax your body and breathe well.
Move 2: Lotus Meditation
1. Grab your right foot with both hands and bend it to the face of your left thigh.
2. Bend your left leg and grab the instep with both hands so that it rests above your right thigh.
3. Gently move your hips forward and support your hands on your sides, keeping your ischial bones evenly against the ground, keeping your ischial bones on the ground. Eyes in front of you, gently close your eyes, relax the corners of your mouth slightly, relax your eyebrows, and maintain a natural breathing.
4. Gently touch your index fingers and thumbs, turn them over and place them on your knees, relax your shoulders, and straighten your back.
Move 3: Stretch arm style
1. Raise your upper arms upward over your head, with your arms apart at shoulder width. Raise your head slightly back and your upper body.
2. Inhale as your arms are raised.
Move 4: Baby-style
1. Lay your knees on the ground, touch your big toes, and sit on your heels, spreading your knees apart as wide as your hips.
2. Exhale and lean your torso forward on your thighs.
3. Forehead against the ground. Lay your arms down on your sides, palms up and backs against the ground. Let your shoulders relax and sink naturally, and breathe naturally for 30 seconds.
Move 5: Tree
1. Stand with your feet together and your back straight
2. Lift your left heel, land your toes on the ground, and place your center of gravity on your right foot. Eyes on a fixed point will help stabilize your posture.
3. Lift your left foot, hold your ankle, the sole of your foot against the inside of your right thigh, and keep your heel close to the groin within a comfortable range, with your toes facing down. Keep your hips facing straight forward and your left knee facing the left lateral.
4. Put your palms together on your chest. After standing firm, slowly raise your arms above your head, keeping your shoulders lowered. Elbows can be straightened or bent. Extend your trunk upward from your waist and gently tighten your abdomen. Breathe steadily and evenly for 10 to 60 seconds.
Move 6: Triangle
1. Stand at attention with your legs spread out, keeping it at 3 times shoulder width and in a straight line.
2. Stretch your arms horizontally, exhale, slowly tilt your upper body to the left, grab your left foot with your left hand, and slowly extend your right hand to the ceiling.
3. Look up and look at the fingertips of your right finger. Inhale, straighten your upper body, exhale, and put your hands down.
4. Practice repeatedly in the opposite direction following the same action essentials.
Move 7: Soldier Style
1. Prepare to stand in mountain style, with your legs together, hands on your sides, and legs apart by one step;
2. Inhale, raise your hands up, and put your palms together on your head;
3. Exhale, turn your right foot and upper body 90 degrees to the right, and turn your left foot slightly 30 degrees;
4. Bend your right knee until your right thigh is parallel to the ground and your calf is perpendicular to the ground. Stretch your left leg backward, tilt your head upward, and keep your eyes on your folded hands.
5. Stretch your spine, breathe normally, hold for 20-30 seconds, and resume standing posture. Repeat the same action on the other side.
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