* Beginners of yoga must be careful with every movement, tighten the tendons first and then carry out every movement to prevent injuries in the process.
1, extended type of side triangle
One of beginners' yoga moves, lateral triangle stretching, is used to stretch the back and is suitable for beginners' yoga moves. First of all, stand in a mountain posture, spread your legs apart, raise your hands to the level of your head, bend your right foot 90 degrees, put your right hand on your right foot and touch the ground, and connect your left hand with your left foot in a straight line.
Efficacy: It helps to shape the curve of the big leg, make the figure slender and relieve sciatica.
2. Warrior One
Warrior 1 refers to the action that a hero bravely faces the enemy and takes measures from it. First, open your legs, the distance is about the best leg length, and the left and right soles of your feet slowly turn to the right. When inhaling, raise your hands and align your shoulders with your palms. When exhaling, turn your upper body to the right, bend your right foot 90 degrees, straighten your left foot, straighten your hands up, and take 5- 10 breaths. Warrior I is not difficult, and it is also one of the yoga moves that are very suitable for beginners.
Efficacy: improve the softness of hip joint and stabilize the footwall; It can relieve the stiffness of neck, shoulder and back and reduce hip fat at the same time.
Reminder: It is not suitable for patients with bad heart, nor should it stay in this position for too long.
Step 3 stretch your arms in the mountain pose
The recommended action for beginners of yoga begins with standing on the mountain, with hands held high, in line with shoulders, palms facing or closed.
Efficacy: Calm the mood of yoga beginners and adjust posture.
4. Cat style
Yoga beginners commonly used movements, used to adjust breathing. First, kneel on the mat, lean forward, support with your hands, arch your back at right angles to your thighs and calves, and contract your abdominal steps when you exhale.
Efficacy: Stretch back and shoulders, eliminate excess abdominal fat and improve respiratory function.
5. Down Dog Style
One of the most common actions for beginners of yoga is to kneel on the yoga mat, with hands straight forward, elbows almost touching knees, body raised, arms straight, neck relaxed, head naturally drooping, palms close to the yoga mat.
Efficacy: Eliminate leg muscle aches, stretch back and strengthen chest muscles.
6. Butterfly style
One of the introductory movements of yoga is to bend your knees when sitting down, put your feet together, grasp the soles of your feet with both hands, keep your body as close as possible, keep your back straight, and then sit up straight slowly for about 30 seconds to 1 minute.
Efficacy: Stimulate pelvis, abdomen and back, and enhance blood circulation; It can also regulate the menstrual period of women and relieve the discomfort of urinary system diseases.
7. cobra pose
Beginners' movements of yoga can effectively exercise the softness of the body. Lie on the floor facing the floor, with legs straight and feet on the ground, stand on tiptoe, put your hands on both sides of your chest, inhale and push your hands to the floor, and then stick your pubic bone to the ground as much as possible for about 20 seconds.
Efficacy: Breathe freely and fully expand the chest.
Note: If the spine is uncomfortable, it is recommended to get professional confirmation from the doctor before practicing.
The above movements are all yoga movements suitable for beginners. Beginners can start with these moves and try to practice at home. These yoga moves are not only suitable for beginners, but also experienced yoga lovers can try different moves to exercise the muscles and softness of different parts of the body.