New Yoga Life

What poses are good for beginners of Yoga? These 20 basic asanas should be practiced frequently!

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   When practicing yoga, people often ask: I’m a beginner.

What poses are good for practicing? In fact, for beginners, doing some basic and simple yoga poses is the best.

Today I recommend 20 basic yoga postures suitable for beginners.

Let’s have a look: 1.

Magic chair postures   Stand in mountain pose with feet hip width apart   You can also put your feet together and raise your hands above your head   Inhale to extend the spine, exhale to bend the hips and knees   It feels like sitting in a chair   Keep 5-8 breaths.

2.

Eagle pose   Stand in mountain pose with your right hand down   The arms are wrapped around each other, and the big arm is parallel to the ground   Lift your right foot up and slightly bend your left knee   The right thigh wraps around the left thigh around the lower leg   Inhale and extend the spine, exhale and slowly bend your knees down   Keep 5-8 breaths and change to the other side.

3.

Goddess pose   Stand in mountain pose with feet about two hips apart   The toes are about 45 degrees outward, inhale and extend the spine   Exhale, bend your hips and knees down, and raise your hands horizontally   Bend your elbows, lead your palms, and keep your arms parallel to the ground   Keep 5-8 breaths 4.

Warrior 2   Stand in mountain pose with feet open about one leg long   Turn your right foot outward 90 degrees and buckle your left foot slightly   The right heel is in line with the left arch   Inhale to extend the spine and raise your hands flat on your sides   Exhale, bend your right knee down, and bend your big and small legs 90 degrees   Keep 5-8 breaths, change to the other side 5, side angle   Based on Warrior 2, bend to the right   Place your right hand on the outside of your right foot   The left arm is close to the ear, turn your head and look at the top   Keep 5-8 breaths and change to the other side.

6.

Warrior 1   Stand in mountain pose with feet open about one leg long   Turn your right foot outward 90 degrees and buckle your left foot slightly   Turn your hips to the right and inhale to extend your spine   Raise your arms above your head, exhale and bend your torso slightly back   Keep 5-8 breaths and change the forehead 7 and warrior 3   On the basis of warrior 1, inhale and extend the spine   Exhale, torso 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   Tighten the lower leg firmly to stabilize the body   Keep 5-8 breaths, change the other side 8.

Stand and grasp the big toe   Stand in mountain pose with your right knee bent close to your abdomen   The index finger and middle finger of the right hand grasp the big toe of the right foot   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.

Lie on your back and lift your legs 30 degrees   Lie on your back with your hands on your sides   Palm up, legs together, lift legs up 30 degrees   Keep it for 20-30 seconds, pay attention to compact the cushion surface at the waist and relax the neck   Repeat exercise 3-5 groups 10, supine, bend knees and lift one leg up   Lie on your back with your knees slightly bent   Straighten your right leg and approach the ground down, but don’t fall   Keep 10-30 seconds to restore, repeat 3-5 groups and change to the other side 11.

Cycling   Lie on your back and lift your legs up about 60 degrees   Bend your left knee and straighten your right leg.

Your legs are like pedaling a bicycle in the air   Repeat 3-5 groups, change the other side 12, supine and raise the leg   Lie on your back and lift your legs up 30 degrees   Hold for 10-30 seconds, then 60 degrees   Hold for 10-30 seconds and then 90 degrees   Restore to 30 degrees again, and restore after holding   Repeat 3-5 groups 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   Keep your body backward, pay attention to the extension of your spine, and don’t arch your waist and back   Hold for 10-30 seconds and repeat 3-5 groups   If the physical condition is good, you can straighten your legs and hands 14, downward dog pose   Lie prone on the cushion surface, with your feet as wide as your hips   Put your hands on both sides of your chest   Inhale to extend the spine and exhale with the hips up   Straighten your legs and arms, keep 5-8 breaths, 15, half arm down dog pose   Slowly bend your knees and elbows on the basis of downward dog pose   Keep your forearms 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 cushion surface with your hands on both sides of your chest   Hook your toes back and push your big foot pillow to the ground   Exhale into asana 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 cushion surface, keep 5-8 breaths, 18 side panels   On the basis of the inclined plate, the body opens to the right   Put your feet and legs together and point your left hand to the ceiling   Keep 5-8 breaths, change the other side 19, anti 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 directly above your wrists   Press down the front soles of your feet and keep breathing for 5-8 hours.

20.

Stand on your hands against the wall   Start in downward dog pose with feet against the wall   Turn your legs up in turn, keeping them parallel to the ground   Straighten your arms and extend your torso   Push the wall with both feet and keep 5-8 breaths.

If some of the above postures are still a little difficult, you can practice with AIDS or reduce the difficulty according to your own situation.

For beginners, positive practice is very important! After reading the contents of the official account, the copyright is owned by the original source..

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