For many beginners of yoga, when they start to practice yoga, their bodies will inevitably be stiff, and many movements cannot be done well.
Don’t worry and don’t give up at this time, because every Gaga comes from this stage.
For Jiaren, a very stiff beginner, Yin Yoga is a good choice.
It only needs to use “7 points of force” to slowly and gradually make the body and mind more soft in a long time of static maintenance.
Today, I recommend 10 simple yoga poses to help you improve your stiffness, especially for beginners.
01 Phantom chair Mountain Pose standing, feet apart as wide as hips, inhale and raise arms, exhale, bend hips, bend knees, sit down backward, lower legs push back the chest and lift up, clavicle is unfolded, side waist is extended to maintain 5-8 breaths, restore Mountain Pose 02 Eagle Mountain Pose standing, shift weight to the left foot, lift the right foot up, intertwine with the left thigh, and both hands are horizontally raised, the left hand is intertwined with the right hand, the lower hand is intertwined with the root of the big arm, and the fingertip is upward, inhale and lift the chest, Exhale and keep 5-8 breaths backward and downward from your hips.
Change the opposite side to practice 03 Stand in front of the bent mountain pose.
Spread your feet the same width as your hips and inhale.
Extend your spine upward.
Exhale and bend forward.
Tighten and lift your thigh muscles.
Put your sitting bones up and hands on your sides.
Extend your back.
Relax your head and keep 5-8 breaths.
Restore Mountain Pose 04 Triangular Inhale.
Straighten your right leg.
Extend your spine to the right and exhale.
Tighten your core.
Stretch your left hand up and enter Triangular Extension, Stay for 3-5 breaths and then return to downward dog pose.
Move 3-4 to change sides.
05 downward dog pose exits from the previous move.
Enter downward dog pose and pay attention to the external rotation of the big arms.
The spine extends and the sitting bones move backward and upward.
Stay for 3-5 breaths.
06 Cattle and Ox kneel at four corners.
The knees open the same width as the hips and the hands open the same width as the shoulders.
The instep of the lower leg inhales on the ground and raises its head.
The tailbone curls up.
The sitting bones look for the ceiling and exhale, bow their heads and arch their backs.
Look at the navel and pay attention to each section There is a controlled active spine to cooperate with breathing.
Dynamic exercise: Group 5-8, 07, sitting posture, twist the spine and lie prone, stretch both sides of the hands straight and flat against the ground, exhale, tighten the core, turn the body to the right and left foot to step on the ground behind the right leg, stay the left shoulder backward for 1-2 minutes, exchange the other side 08, reverse the table style, bend the knees, put both hands on the hips and exhale, push the hands to the ground, lift the hips off the ground, put both shoulders directly above the hands, and enter the table style to stabilize the body, Straighten your legs forward in turn and keep your neck on the extension line of the spine.
Don’t hold your breath and keep 5-8 breaths.
Slowly drop your hips downward.
Return to 09 bow prone, inhale.
Bend your knees to find your hips and move your shoulders back.
Grasp your ankles and exhale, tighten your core.
Release your chest and knees from the ground and lower your shoulders.
Stay 3-5 breaths.
10 bridge supine.
Bend your knees.
Separate your feet the same width as your hips.
Put your hands on both sides of your body.
When you exhale, keep your palms close to the ground, Lift your hips up, expand your collarbones, keep your thighs parallel, keep your calves perpendicular to the ground for 5-8 breaths, and drop your hips downward..