1, Yamagata
Stand in the center of your body with your feet as wide as your pelvis.
Lift your knees up and press your feet evenly inside and outside.
Abdomen in, chest out, back straight.
Shoulders sink, chin is parallel to the cushion surface, and look forward.
2. Tree style
Bend your left knee and step on the inner root of your right leg with your left palm.
The inside and outside of the standing leg press the ground evenly.
Put your hands on your chest and above your head.
3. Triangle stretching type
Three feet wide between your feet, turn your right foot 90 degrees, and buckle your left foot slightly.
The heel of your right foot is facing the arch of your left foot, your hands are raised horizontally and your breath is down.
Put your right hand on the outside of your right foot and look at your fingertips.
Or you can put the yoga brick on the outside of your right foot, and the height can be adjusted by yourself.
4. Warrior style
Four feet wide between your feet, 90 degrees abduction of your left foot and 45 degrees internal buckle of your right foot.
Press the outside of the foot, turn the pelvis to face straight ahead and straighten the pelvis.
Or abduct your right foot 90 degrees, stand up your left heel and straighten your pelvis.
When inhaling, put your hands together over your head and look forward.
5. Warrior II
The entrance to the mountain, four feet wide between your feet,
Turn the right foot to abduction 90 degrees, buckle the left foot 15 degrees, and tighten the outside of the foot.
Inhale, raise your hands horizontally, and look at the fingertips in front.
6. Baby style
Knees open to both sides, slightly wider than shoulders.
Feet and toes touch together.
When exhaling, sit on your heels and straighten your arms forward.
If you can't put a mat on your forehead, you can put a yoga brick on your forehead.
If the hips can't sit on the heels, you can put the pillow under your abdomen.
7. Down Dog Style
Enter from baby style, arms straight forward, toes touching the ground.
Lift your knees and hips up, and let your ischium stretch in the direction of the sky.
Yoga anatomy More yoga dry goods will be shared with you one after another, click on the attention.
8. Four-pillar support type
Enter from the flat plate, bend the elbow and clamp the sides of the ribs.
One-third of the height of yoga bricks can be placed directly under the shoulders.
Fingers and toes are pressed evenly, and the body is in line with the heel.
9. Go to the dog.
Enter from the four-post support, the wrist is directly below the shoulder, and the instep is pressed to the ground.
Hold your chest out, stretch your shoulders backwards and downwards, and stretch your back upwards.
10, Matt Sinde lassana
Bend your right knee and step on the outer pad of your left knee with your right palm.
Or just bend your knees and step on the ground with your right palm.
When inhaling, the left arm is lifted up and the back is elongated.
When exhaling, twist the spine and place the left elbow on the outside of the right knee.
Put your right hand back on the ground and look back.
1 1
Knees together, feet together, knees open to both sides.
You can do dynamic exercises and bounce your knees up and down to help open your hips.
12, bridge type
After lying on your back, bend your knees, step on the ground with your feet, and keep your heels in a straight line with your knees.
When inhaling, keep your hips up and off the ground, and try to make your thighs parallel to the ground.
Press your shoulders down on the ground, let your shoulder blades sink, put your arms straight on the mat and lock your fingers.
For beginners, there is no need to blindly pursue difficult poses. Asana is secondary, focusing on breathing and body feelings to wake up the sleeping body.