Introduction to yoga, yoga is a kind of fitness exercise. As far as the current development is concerned, more and more people like this sport, especially mature women, which is good for the body and skin. Let's share an introduction to yoga.

Introduction to Yoga Course 1 Pose 1: Prayer.

Practice: stand up straight and put your feet together. Put your hands together on your chest. Relax all over. Breathe evenly.

Benefits: establish a quiet and focused state and prepare for practice.

Posture 2: Arms extended (arms up)

Exercise: Raise your upper arm above your head, with your arms shoulder width apart. Lift your head and upper body slightly back.

Breathe: inhale when your arms are raised.

Benefits: Stretch abdominal organs, thereby eliminating excess fat and improving digestion. Exercise arm and shoulder muscles. Strengthen the spinal nerve and open the lung lobes.

Posture 3: Forward flexion (hands touching feet)

Exercise: Bend forward until your hand or finger touches either side of your foot or the ground in front of your foot. Touch your leg with your forehead, but don't pull it. Keep your knees straight.

Breathing: Exhale when you lean forward. Try to contract the abdomen in the last position and exhale as much as possible.

Benefits: It helps to eliminate or prevent stomach or abdominal diseases and reduce excess abdominal fat. Improve digestion. Helps to eliminate constipation, make the spine soft and strengthen the spinal nerves.

Posture 4: Riding style

Exercise: Stretch your right leg back as far as possible. Bend your left leg at the same time, but keep it still. Keep your arms straight and stay in the original position. At the end of the action, the body weight should be supported by hands, left foot, right knee and right toe. The last posture, head back, back arched, eyes up.

Breathing: Breathe in when the right leg is extended backwards.

Benefits: Massage abdominal organs and improve their activity function. Strengthen the muscles of both legs and achieve nerve balance.

Posture 5: Yamanashi

Practice: straighten your legs, put your feet together, lie prone, raise your hips in the air, and lower your head so that it is between your arms. The body should be two sides of a triangle. In the last position, your legs and arms should be straight, and try to keep your feet on the ground in this position.

Breathing: straighten your legs and exhale when bending your torso.

Benefits: strengthen the nerves and muscles of the arms and legs. Bend the spine in the direction opposite to the previous posture, thus further contributing to the softness of the spine. Strengthen spinal nerves and supply fresh blood.

Posture 6: throw yourself into the ground.

Exercise: Lower your body to the ground so that only your toes, knees, chest, hands and chin touch the ground in the last position of this posture. Hips and abdomen should be slightly lifted off the ground.

Breathing: Hold your breath after exhaling.

Benefits: strengthen thigh and arm muscles. Develop breasts.

Pose 7: cobra pose.

Exercise: straighten your arms and lift your body from your waist. Head back, this stage is the same as cobra pose's last position.

Breathing: Lift your body and inhale when you arch your back.

Benefits: Abdominal compression helps to squeeze out congestion from abdominal organs. This posture is very useful for all stomach diseases, including indigestion and defecation. Bend over to exercise the spine, soften muscles and restore the most important spinal nerves.

Pose 8: Riding (same as Pose 4)

Exercise: Bend your left leg forward so that it is close to your hand. At the same time, lower your right knee to the ground.

Breathing: Breathe in when the right leg is backward.

Benefits: See Pose 4.

Posture 9: Forward flexion (hand touching foot) (same as Posture 3)

Practice: put your right foot next to your left foot, straighten your legs and try to keep your forehead close to your knees. Don't push if you can't touch your knees, and don't push if you can't bend your legs.

Breathe: Exhale when doing this action.

Benefits: See pose 3.

Posture 10: arms extended (arms up) (same as posture 2)

Exercise: straighten your whole body and raise your arms above your head. Arms are shoulder width apart. Raise your head and put your arms back slightly.

Posture 1 1: Praying (same posture 1)

Practice: stand up straight and put your feet together. Put your hands together on your chest. Relax and breathe.

Introduction to Yoga Tutorial 2 Zero-based people can teach themselves yoga at home.

Find the right way and learn the yoga you want to learn. First of all, we should stick to our self-study plan and set a basic goal, no matter how small. What do you want to learn, to what extent and for how long. You can consider it first or check the relevant information.

Then, find learning materials, such as books, video materials, videos or TV programs, and start learning from the basics. Find comprehensive study materials, and then proceed as planned, such as practice time and the order of what you have learned. Consult a yoga teacher or consult information online. Go in the right direction.

After that, prepare the venue, equipment and clothing, and choose the way that suits you. Such as environment, natural ventilation, non-air conditioning, quiet and comfortable. Such as equipment, the most basic yoga mat, yoga bricks and so on. For example, clothes are breathable and quick-drying, appropriately loose or elastic and comfortable.

Then, because yoga also belongs to exercise, prevent injuries, do what you can, step by step. Try not to force yourself to do it hard. Others, regardless of faction or form, pay attention to learning to adjust breathing, basic movements in place, physical exercise and balanced exercise.

Self-practice at home lacks atmosphere. The first is to stick to the atmosphere of practice. In a professional environment, everyone encourages each other and it is easier to stick to it. Yoga can only get unexpected benefits if you keep practicing. Secondly, the atmosphere of class, under the guidance of professional teachers, with the improvement of students' energy, students can have a better sense of experience.

The resources on the Internet are still limited. A good course needs careful arrangement, design and planning by teachers. Our exercises are aimed at all parts of the whole body to achieve balance, such as opening shoulders, lifting hips, increasing flexibility and strength exercises. These are not satisfied with the network.

Introduction to Yoga 3 Elementary Yoga Course

1 meditation, sitting with legs crossed, hands on knees, shoulders relaxed, eyes slightly closed, thinking nothing and worrying nothing. Yoga can not only strengthen the body, but also meditate, which is not difficult and easy for beginners.

The second type keeps the legs overlapping, and at the same time, the arms can be straightened and swung left and right, which is especially beneficial to the flexibility exercise of the waist and the lower plate is very stable.

The third method is to sit up straight with your legs and arms straight forward. Stretch your arms forward as far as possible, close to your toes. This action can effectively stretch the meridians of your legs, arms and back.

Fourth, the feet are opposite, or sitting cross-legged. Holding the soles of your feet with both hands can effectively stretch the ligaments on the inner thigh, which is very difficult and can generally be done.

The fifth is standing posture, with arms straight up and the whole body in a straight line. This action can effectively stretch the ligaments of the arms and legs and the lungs. This action is also very simple, and everyone can do it. It is also good to exercise every day.

The sixth bending, standing with two feet in a V shape, bending forward 90 degrees, eyes looking forward, arms drooping, as close as possible to the toes, stretching the ligaments in the legs and back, is very similar to some actions in our broadcast practice, and the difficulty index is small.

The seventh type is to kneel on the ground, raise your hands shoulder width, and lift your legs alternately. This action can effectively thin waist, reduce abdomen and stovepipe.

The eighth cat is horizontal. We see cats often stretch like this. This action is very much like a cat, with two legs kneeling, prone, arms close to the ground, and body straight forward. This action can effectively improve the spine of the back and promote the blood circulation of the pelvis, especially suitable for women.