Poke the blue words on it and pay attention to us! When practicing yoga, people often ask: I’m a beginner, what kind of posture is good? In fact, for beginners, doing some basic simple yoga postures is the best
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Today I recommend 20 basic yoga postures for beginners
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Let’s have a look: 1 Stand in mountain pose with feet hip width apart You can also put your feet together and raise your hands up above your head Inhale to extend spine, exhale to bend hip and knee It feels like sitting in a chair Hold 5-8 breaths
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Eagle Stand in mountain pose with right hand down The arms are intertwined and the arms are parallel to the ground Lift your right foot up and slightly bend your left knee The right thigh is wrapped around the left thigh on the calf Inhale and stretch the spine, exhale and slowly bend your knees down Hold 5-8 breaths, change the other side 3, goddess Stand in mountain pose with feet open about two hips apart Tip out about 45 degrees, inhale to extend the spine Exhale, bend hip, bend knee down, hold hands flat Bend elbows, palm ahead, arms parallel to the ground Keep 5-8 breaths 4, Warrior 2 When standing in mountain style, the two feet are longer than one leg Turn right foot outward 90 degrees, left foot micro buckle The heel of the right foot is in line with the arch of the left foot Inhale to extend the spine and raise your hands horizontally Exhale, bend right knee down, big and small legs 90 degrees Keep 5-8 breaths, change to the other side 5, side angle On the basis of Warrior 2, bend to the right Place your right hand on the outside of your right foot Stick your left arm to your ear, turn your head and look up Keep 5-8 breaths, change to the other side 6, Soldier 1 When standing in mountain style, the two feet are longer than one leg Turn right foot outward 90 degrees, left foot micro buckle Turn the hips to the right and inhale to extend the spine Raise arms above your head, exhale, and bend back slightly Keep 5-8 breaths and change to the forehead 7 and warrior 3 On the basis of warrior 1, inhale to extend the spine Exhale, trunk forward and down, left foot forward a small step Slowly lift your left leg up and straighten your right knee Keep your arms, torso and left leg in line Lower legs tight, stable body Hold 5-8 breaths, change the other side 8, stand and grasp the big toe Stand in mountain pose, bend right knee close to abdomen Grasp the big toe of the right foot with the index and middle fingers of the right hand Slowly straighten your knees and keep your hips centered Step on the ground with your left foot and tighten your thigh Keep 5-8 breaths, change the other side 9, supine and raise leg 30 degrees Lie on your back with your hands on your sides Palm up, legs together, lift legs up 30 degrees Hold for 20 – 30 seconds, pay attention to the waist compact cushion surface, neck relax Repeat 3-5 group 10, supine, bend knee and lift one leg up Lie on your back and bend your knees slightly Keep your right leg straight and down to the ground without landing Keep 10 – 30 seconds to restore, repeat 3 – 5 groups for the other side 11, cycling Supine on the mat, lift legs up about 60 degrees Bend your left knee and straighten your right leg
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Your legs are like riding a bicycle in the air Repeat group 3 – 5, change the other side 12, supine leg up Lie on your back and lift your legs up 30 degrees Hold for 10-30 seconds, then 60 degrees Hold for 10-30 seconds, then 90 degrees Restore again to 30 degrees, keep after reduction Repeat group 3-5 13, knee bending half boat & boat Sit on the cushion and bend your knees close to your abdomen Hold the back of your thighs with both hands and slowly lift your legs up Body homeopathy backward, pay attention to spine extension, do not arch waist arch back Hold for 10-30 seconds and repeat for 3-5 groups If the physical condition is good, you can straighten legs, hands 14, under the dog Lie prone on the mat with feet as wide as hips Put your hands on both sides of your chest Inhale to extend the spine and exhale with hips up Straighten legs and arms, hold 5-8 breaths, 15, half arm dog On the basis of dog down, slowly bend your knees and elbows Keep your arms on the ground and your hips up Then slowly straighten your legs and extend your spine Keep 5-8 breaths, 16, inclined plate Lie prone on the mat, hands on both sides of the chest Toe back hook, big pillow push the ground Exhale into the pose and tighten the core Straighten your arms, tighten your thighs and push back Keep 5-8 breaths, 17, four column On the basis of inclined plate Slowly bend your elbows down and your forearms perpendicular to the ground Don’t fall on the mat, keep 5-8 breaths, 18 side panels On the basis of the inclined plate, the body opens to the right Feet and legs together, left hand pointing to the ceiling Keep 5-8 breaths, change the other side 19, reverse inclined plate Sit on the cushion and lean back slightly Put your hands on the back of your body with your fingertips pointing to your hips Exhale and lift your hips up Keep your shoulders right above your wrists Press down the forefoot of both feet, keep 5-8 breaths, and stand on the wall Start dog down with your feet against the wall Put your legs up in turn, keeping them parallel to the ground Straighten your arms and extend your trunk
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Push your feet against the wall and keep 5-8 breaths
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If some of the above postures are still a little difficult, you can practice with the aid of assistive devices or reduce the difficulty according to your own situation
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It’s very important for beginners to practice in an upright position! Let’s go when we’ve finished watching 👍。
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