The basic movements of yoga The basic movements of yoga are relatively simple movements, which help to train breathing and beautify the body curve. At the same time, there are many basic yoga exercises. Let's take a look and learn!

Yoga basic movement course 1 posture 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.

Matters needing attention

1, don't do yoga on an empty stomach.

Don't be shy to show off your figure.

3, there is no need to pursue the ultimate.

4, do not need socks and gloves.

5. Adjust your breathing.

6. Baby style is a good partner for beginners.

7. Take a bath at least 15 minutes after practicing yoga.

8. When doing handstand posture, patients with high blood pressure and low blood pressure, patients with head injury, dizziness and heart failure should not do it, and menstrual women should not do it, so as to avoid head congestion and danger.

9. Don't worry that your bones and muscles are hard and you can't bear the torture of various postures. In fact, as long as you follow the teacher's practice procedure and cooperate with the breathing and stretching skills guided by the teacher, let nature take its course and take it slowly.

10, yoga should be as simple and relaxed as possible. It is best to practice barefoot and take off your watch, belt or other accessories.

1 1. It is very important to keep the air circulating during pranayama practice.

12, the mat should have supporting force, it is not good to be too soft or too hard, and never let your feet slip.

Basic movements of yoga tutorial 2 Yoga postures suitable for summer practice: just say no fake postures. Here are four simple postures that are most suitable for summer exercises, to help you dispel cold and summer heat, promote blood circulation and remove blood stasis, regulate qi and blood internally, shape up externally, and lose weight and fat.

1, standing with knees bent forward:

First of all, stand upright on the mat, separate your feet with a hip breadth, inhale, let your body stretch vertically upward, exhale, slightly bend your knees, bend your body downward with your hips as the folding point, and try to touch your knees with your chest;

At the same time, hands naturally slide down and put them on both sides of your feet. Keep your head, neck and back relaxed and fall naturally. After holding the action 15 seconds, get up slowly and return to the original standing posture.

2. Fusion type:

First of all, your body is in a kneeling position, with your feet and instep touching the ground, your legs and calves pressing on the ground, and your thighs are vertical to the ground, so that your hips and knees are on the same vertical line. Take the hip as the folding point, bend the upper body downward, and stretch your arms forward at the same time. Put your hands on both sides of your head as much as possible, keep your shoulders straight and relaxed, and don't shrug your shoulders. Your head and neck naturally hang down and your forehead gently touches the ground.

Try to keep your chest close to the surface of the cushion. With each exhalation, bend down as much as possible. When you find the lowest degree of sinking, keep your body still for 20 seconds, inhale and return to the original position.

3. Baby style:

First, bend your knees, put your legs together, touch your heels, and prepare your body for kneeling. Keep the upper waist and back stretched vertically upward, sit your hips on your heels, then exhale with your hips as the inflection point, and keep your body straight down until your forehead gently touches the ground.

Pay attention to keep your shoulders straight and relaxed during bending. Put your arms at your sides and stretch them in the direction of your heels. Palm up, hands on the ground. Maintain a uniform breathing rhythm throughout the process. After relaxing, keep this posture for 20 seconds, and then return to the original posture.

4. Sphinx:

First of all, the body is prone on the mat surface, with the feet facing up and feet behind the ground. The abdomen at the thighs of the legs is pressed against the ground, the elbows are bent, the forearms are placed on the ground, and the palms are pressed against the ground.

Exhale, open your chest, lift and stretch, keep breathing smoothly, tighten your shoulders, relax your head and neck clavicle, keep your hands and arms perpendicular to the ground, look straight ahead, wait for your body to stabilize for 25 seconds, and then return to your original action.

Matters needing attention in summer yoga:

Finally, I need to remind you that before practicing yoga in summer, you can add appropriate amount of warm salt water to prevent excessive sweating from causing electrolyte disorder. Don't wear makeup or sharp ornaments. The practice environment should be kept ventilated and bright, and the air conditioning temperature should not be too low. The time for each practice should be 30 minutes. After each exercise, take a shower or eat for 30 minutes. Never blow or drink cold water directly into the air conditioner to avoid physical discomfort.

Yoga Basic Action Course 3 Matters needing attention in yoga

1, it is best to have an empty stomach before practice.

Keep fasting for 3-4 hours, at least 1-2 hours, and the stomach burden should not be too heavy. Yoga posture is centered on the human spine, stretching and squeezing from front to back. Excessive stomach burden will make practitioners feel nausea, headache, chest tightness and even vomiting in severe cases.

2. Don't eat a lot after exercise 1 hour.

After practice, our stomach is in a state of relaxation and rest, and eating immediately will cause the stomach to be overburdened. In addition, after the exercise, the blood of the body is distributed in the bones and muscles of the whole body. Eating food immediately will make a lot of blood flow to the stomach and greatly reduce the blood flow of the heart. Causing a heavier burden on the heart.

3. Yoga should not be done within 30 minutes after bathing or sauna.

Bathing accelerates blood circulation, and yoga practice also promotes full blood circulation, which will inevitably accelerate the heart rate and increase the burden on the heart. Yoga practitioners in India usually take a cold bath before practice in order to clean their bodies. The speed of blood circulation in the body slows down, so it will not increase the burden on the heart. & gt& gt& gt Primary Yoga One-Day Practice Plan

4. Don't take a bath immediately after practice.

Sebum and sweat can form a sebum film, which has a good nourishing effect on the skin (this is also one of the reasons why yoga has a beauty and skin care effect). Taking a bath at once will destroy this beneficial substance. Therefore, it is recommended not to take a shower immediately.

But for high-temperature yoga, strength yoga or body yoga training, the situation is different. These kinds of yoga will make practitioners sweat a lot, and the toxins discharged by sweat need to be discharged through bathing, and sweat stains make people feel uncomfortable. Even so, remember that you can't take a bath until your breathing and heartbeat return to normal after practice.

5. It is not advisable to wear tight clothes when practicing.

Yoga practice is different from general aerobics and physical training. When practicing, you should choose loose, sweat-absorbing and breathable clothes to facilitate physical activities. Because yoga is a kind of exercise to relax our body and mind, too tight clothes are not conducive to relaxation. The clothes you can choose are pure cotton and linen.

You can choose close-fitting clothes for tops. In order to complete some somersaults and handstands. It is best to have loose pants and a waist for the lower body.

6. The practice field should not be too hard or too soft.

It's best to use a professional yoga mat, or spread a blanket or a big towel on the floor, so it doesn't hurt to kneel. It is not safe to practice yoga with aerobic mats in the gym. Too thick will lead to the failure to get proper support when completing some actions, and in severe cases, it will hurt the bones.

On the contrary, if the cushion is too hard and not protected, it will lead to inflammation of the stressed parts, and in severe cases, it will damage the normal functions of joints and bones.

7, posture practice should be slow, with correct breathing, can achieve better results.

Breathing is usually done through the nostrils unless there is a special posture. Breathing generally adopts natural breathing, and some movements will use abdominal breathing to relieve the pressure on the chest. Most of the primary posture exercises are stretching exercises without holding your breath. Take a deep breath and breathe slowly, and the breath should be carried out in coordination with the movements, especially when keeping the movements.

8, posture exercises should be based on their own maximum, and do not have to be the same as the teacher.

Exercise should be gradual, don't rush for success, and it is safest and most effective to reach your limit.

9. Avoid wearing accessories (such as belts, watches, necklaces and earrings).

These ornaments not only affect the movement, but also easily hurt the body when practicing.

10, practice 3-4 times a week, at least 2 times.

According to the strict practice requirements of yoga, keep practicing every day. If you don't practice for a long time, you can practice in several time periods. It is important to form the habit of practice. To achieve results, at least twice a week.

In fact, we don't have to take classes in a yoga studio or fitness center to practice yoga. We spend more than 15 minutes at home and in the office every day practicing yoga postures or pranayama, which can also make monks get satisfactory results.

1 1. If you feel uncomfortable or uncomfortable during the practice, you should stop practicing immediately.

When practicing, you should concentrate on it, so as to achieve better results. And concentration can make you feel that when you feel uncomfortable, stop immediately so as not to hurt yourself.

12, exercise should be carried out barefoot.

This can make the feet relax, better adhesion, direct feel and more stable posture. In addition, it can also play the role of rubbing feet.

13, defecation before exercise.

It is best to empty your body before practice, so that you can clean your body and concentrate on completing yoga practice. Finally, don't forget to communicate with the teacher before and after practice and solve your problems in time.