1. Down dog style.
This is one of the simplest poses, which can stretch the body and make it strong. Therefore, it should be your yoga practice list!
Landing on all fours, wrists under shoulders. Knees are below the hips. Lift your hips off the ground. If your hamstring is tense, keep your knees slightly bent. Press your palm hard and rotate to the inside of your elbow. Keep breathing for 4-8 times.
2. plate type.
This is one of the best postures to strengthen the abdominal muscles. This also helps you to keep breathing evenly while maintaining a challenging posture. Land on all fours, tuck your toes and lift your legs off the mat. After sliding your feet backwards, feel the connection between your head and feet. Tighten the lower abdomen. Keep your shoulders away from your ears. Keep 8- 10 deep breathing.
3. Tree type.
This is a good posture. It is also an excellent posture to improve standing balance. Improve breathing and balance when standing. Stand with your feet together and your right foot on the inside of your left thigh. Find a point in front of you, stare ahead and put your hands together. Keep breathing for 7- 10 times. Don't tilt your standing legs, keep them straight, tighten your abdomen and relax your shoulders.
4. Sit down and bend forward.
This pose stretches the hamstring, lower back, upper back and sides. This posture is very suitable for opening the body and learning to keep breathing normally in uncomfortable situations.
Sit with your legs together, hold your chest out and bend your waist forward. Don't turn inward or outward, grab your feet with both hands. Imagine your navel moving above your thighs. Keep breathing for 7- 10 times. If you feel severe pain, quit smoking as soon as possible. If you feel nervous when folding forward, more than you can continue to breathe, slowly relax and quit.
5. Baby style.
Everyone needs a good rest posture when practicing yoga. Baby posture is both simple and important for beginners. This pose is ideal whenever you need to rest or decompress!
Start on all fours. Knees and feet together, let hips back to heel. Stretch your arms forward and put your forehead on the ground. Let the whole body relax and keep breathing evenly!