10 basic yoga posture:
1. Down dog style: hands are slightly wider than shoulders, feet are as wide as hips, abdomen is adducted, back is extended, and 10 breaths are maintained.
2. Inclined board: feet are hip width, feet touch the ground, legs are straight, hands are aligned with shoulders, abdomen is adducted, and 10 breaths are maintained.
3. Baby style: knees on the ground, big toes on the ground, hips on the heels, forehead on the ground, arms extended, and keep 10 breaths.
4. snake: get down, feet and hips are the same width. Put your hands under your shoulders, bend your elbows inward and backward, lift your chin and chest and keep breathing 10 times.
5. Triangle: Stand with your left foot buttoned, your right foot forward, your right hand above your right ankle, and your left hand stretched upward, keeping 10 breaths.
6. Tree: Stand with your left leg bent, put your left foot on the inside of your right thigh, raise your hands over your head, palms facing each other, keep breathing 10 times, and change sides.
Bian Xiao, China Yoga Alliance, reminds you that the tree shape can make you look slimmer and more elegant, and it is one of the golden postures for taking photos, so you should practice it well.
7. Four-pillar support: feet are hip width apart, elbows are bent backward, elbows are aligned with wrists, and five breaths are kept.
8. Sit up straight and twist: sit up straight, straighten your right leg, bend your left leg, put your left foot on the outside of your right thigh, and press your right elbow against the outside of your left knee.
9. Bridge type: supine, feet on the ground, aligned with knees? Hands down, fingers crossed, hips up? Hold 10 breaths.
10. Leg-lifting posture: Lie on your back, with your legs spread as wide as the seat cushion? Put your hands on your sides, palms up, and keep them for 5 ~ 10 minutes.
Summary:
The above 10 yoga poses are very basic and suitable for beginners to practice. Beginners need constant practice and experience, and will gradually realize the specific feelings of stretching, twisting and relaxing in yoga, laying the foundation for practicing other poses in the future.
Although it is a basic posture, it is not easy to practice it well. For example, when you get off the dog, do you feel the stretching of your legs and lumbar spine? Will you collapse? There are many subtleties to learn and practice from the teacher.
Even experienced practitioners often practice these basic poses. As a beginner, don't worry that practicing these basic poses will damage your image! Practice hard and feel the stretch in these poses. Relaxation is the right way!