Prayer is the first and twelfth exercise among the twelve forms of yoga worship. Put your hands together on your chest, bow your head and close your eyes. It means to pay tribute to the sun god.

2. Stretch arm type

Stretching abdominal organs, improving digestive function and strengthening spinal nerves can stretch the body to the greatest extent, let the human body inhale more oxygen, increase the oxygen content in the blood and relieve fatigue.

Step 3 bend forward

Help relieve stress and mild depression, stimulate the liver and kidney to stretch hamstring muscles, strengthen calves and buttocks, improve thighs and knees, improve digestion, help relieve menopausal symptoms, relieve fatigue and anxiety, relieve headaches and insomnia, and have adjuvant therapeutic effects on asthma, hypertension, alopecia and osteoporosis.

4, lying butterfly style

Stimulate abdominal organs (ovary, prostate, bladder and kidney), stimulate heart yoga and improve overall circulation. Stretch the inner thighs, groin and knees to help relieve mental stress, mild depression, menstrual period and menopause.

5. Eye snake type

Cobra pose can not only fully expand the chest, but also fully exercise the spine, especially for people with spinal injuries. It can also make thyroid gland, parathyroid gland, adrenal gland and gonad get sufficient axillary blood supply, increase pudendal blood circulation, promote health and stimulate physical vitality.

6.pigeon style

Pigeon bust is like a pigeon standing up, hence the name. Dove-like exercises strengthen the curves of thighs and calves, make the curves firm and elastic, and make the waist softer and slimmer. In addition, it can also eliminate excess fat on the arm. This is a common and beautiful yoga pose.

7. Baby style

Baby pose is a very suitable reverse posture after practicing fierce postures such as back bending, and it is also the best way to relax at rest. When practicing, focus on your breathing and realize that the tension in your back and hips is gradually disappearing. Doing this posture with abdominal breathing can help stretch, stretch and relax the muscles of the lower back. Main effects: relieving headache, neck pain and chest pain; Stretch the pelvis, buttocks and lower back; Stretch hips, knees and ankles; Relax the whole body and relieve physical fatigue and mental stress.

8. Riding style (crescent style)

Riding improves people's activity function, strengthens the muscles of both legs and enhances their balance ability. Increase spine elasticity, expand chest cavity and flexible hip joint.

9. Peak style

The summit posture is an excellent preparation posture and the best substitute for headstand. When the neck is not compressed, the head can adapt to the increased blood flow, quickly eliminate fatigue and restore energy, so it is deeply loved by people.

10, down dog type

The downward dog posture can start from lying on the ground. Put your hands on both sides of your chest and your thumb on your nipple. Hands are slightly wider than shoulders. This pose can beautify the shoulders and lengthen the thighs.

1 1, fish type

In this posture, the back area is fully stretched, the chest is well expanded and the breathing is more complete. Because the neck is elongated, it is also good for the thyroid gland. Pelvic joints become more elastic. This posture can also relieve swelling, inflammation and hemorrhoid bleeding.

12, cat style

This pose is like a cat stretching and bending, hence the name. Fully stretch the back and shoulders, improve blood circulation and eliminate pain and fatigue; The spine is properly stretched to increase flexibility.

Extended data:

Benefits of practicing yoga:

1, increase vitality, and discuss the effects of yoga on the brain and glands.

2. Young appearance and mood: Yoga reduces facial wrinkles and produces a natural "face lifting" effect.

3. Longevity: Yoga affects all the conditions of longevity, such as brain, glands, spine and internal organs.

4, increase disease resistance: yoga exercises to strengthen the body and increase immunity. This enhanced resistance can cope with all kinds of serious diseases, from colds to cancer.

5. Improve eyesight and hearing: Normal eyesight and hearing mainly depend on eyes and ears to get good blood circulation and nerve transmission.

6. Improvement of mental mood: Because yoga has a rejuvenation effect on the glandular nervous system, including the brain, mental mood will naturally show a positive state. It makes you more confident, enthusiastic and optimistic. Daily life will also become more creative.

Reference: Yoga-Baidu Encyclopedia