Add the teacher WeChat to watch the teacher’s circle of friends~For beginners of yoga, postures are not many, but the importance is to understand the correct position of postures, the details of postures, and the simple variations of postures.
Only in this way can we lay a good foundation, get twice the result with half the effort and avoid injury.
Today, I collected the details of 25 elementary yoga postures for the students.
By comparison, have you done everything right? 1.
The phantom chair type has two feet close together, and the knees should not bend more than the toes of the feet and the hands together or open upward.
2.
The four-pillar support elbow should be 90 °, the heel should push the center of gravity backward and forward, and the beginner should touch the knee on the ground.
3.
Standing forward bending, standing forward bending, folding from the hip, bending the knee cap or using bricks if necessary.
4.
The wheel type should bend the knees first, step on the ground with both feet, and put the knees and hands above the shoulders to lift the hips first, Then raise your head 5.
Sit in the corner position, bend your knees, and don’t bow your back.
6.
Sit in the mountain position, straighten your legs, and don’t protrude your ribs.
7.
Simply sit and stretch your neck to keep the spine straight, and extend your neck.
8.
Strengthen the side extension of your hands to pray or hug your elbows.
If necessary, hold your hands on the ground.
9.
Lie in the snake position, with your hands on both sides of your ribs, and clip your elbows in.
10.
Crescent right knee 90 °, The back heel is lifted up and the beginner’s knee is on the ground.
11.
The right hip of the soldier is folded or opened backward.
12.
The head of one leg touches the knee to keep the spine straight.
If it is necessary to grasp the wrist, use a yoga belt to keep the spine extended.
13.
The side angle beginner’s elbow is placed on the thigh, or on the inside, and finally on the outside.
14.
The locust prone position, the hands can be on both sides of the ribs, or back, or forward, and finally back to both sides.
15.
The bridge position should pay attention to the parallel feet, Beginners put bricks under the sacrum 16.
Dolphin style, pay attention to the straight line of the back and legs 17.
Bind both hands around the thigh, grasp the wrist 18.
Eight-body throwing posture, pay attention to the hip lifting, chin landing 19.
Supine angle lying on the back, knees apart, palms facing up, beginners put bricks and pillows 20.
Eagle style, beginners’ hands are simply wrapped, feet can be placed on the ground 21.
Twist phantom chair can choose to put hands together, Or hold hands on the ground 22.
Boat beginners can choose to bend knees, hold knees or hold hands on the ground 23.
Wind dispelling nose to find knees, or head on the ground 24.
Single-legged pigeon king hands can hold hands on the ground in front, or lay bricks under the hips 25.
Camel beginners can put hands on the hips or toes on the ground, hands on the heels to find comfort and stability in simple yoga postures, and find awareness of the body, This is the most important for beginners.
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