Of course, the answer is yes. Today, China Yoga Alliance will share with you a set of yoga poses suitable for beginners to practice at home. Are very classic movements, but also Bian Xiao must practice every day. It is recommended to collect it!
1, magic chair type
Stand like a mountain, with your feet hip-width apart, your hands on your sides, inhale and lift your arms, stretch your side waist upward, exhale and bend your hips and knees, squat your hips backwards, and push your calves and shins backwards to keep your knees from exceeding your toes. Roll your hips down to the coccyx, stretch your lumbar spine, hold your chest out, relax your shoulders, look forward and keep breathing for 5-8 times.
Step 2: Triangle
Stand in a mountain style, with your feet about one leg apart, the tip of your right foot facing right and your left toe facing forward. Align the right heel with the left arch, inhale and raise your hands horizontally, stretch your clavicle, exhale and bend your body to the right, with equal waist lengths on both sides. Find your right hand and put it on the ground, lift your left hand, lift your chest and navel forward, turn your head to look at the fingertips of your left hand, keep breathing for 5-8 times, and practice on the other side.
3. Warrior style
Stand with your left foot in front and your right foot behind, with your feet separated by about one leg. Keep your hips straight, inhale and lift your hands upward, exhale and sink your hips downward, bend your left knee, push your left calf vertically to the ground, push your right leg backward, hold your chest out, keep your abdomen away from your thighs, relax your shoulders, look forward, keep breathing for 5-8 times, and practice on the other side.
4. Down dog style
Starting from the warrior pose, the body is down, the hands are supported on both sides of the front foot, and the feet are retracted backwards to enter the lower dog pose. Spread your armpits, stretch your back, push back the root of your thighs, straighten your knees, step on your heels, tuck in and lift them up, keep your eyes on your knees and keep breathing for 5 to 8 times.
5, cat and cow style
Kneel on all fours, hands shoulder width apart, feet hip width apart, calves and feet with their backs to the ground, back stretching, inhaling, chest lifting and head raising, arching upward above coccyx, exhaling and bowing backward, coccyx lifting downward, abdomen upward and breathing. 8~ 10 group for dynamic exercise.
6, cross balance type
Kneel from the four corners, inhale, straighten your right hand forward, keep your left leg backward, in the same line with your body, push your heel backward to keep your body stable, keep your eyes looking forward, stay for 5~8 breaths, and practice on the opposite side.
7. The hero bends forward
Kneel from the four corners, feet together, knees apart slightly larger than the side waist, hips sitting back on the heel, hands straight forward, shoulder width, forehead touching the ground, relax, enter the hero to bend forward and keep breathing for 5~8 times.
8. Happy Baby Style
Lie on your back, bend your knees, with your thighs close to your abdomen and your calves perpendicular to the ground. Grasp the soles of your feet with both hands, inhale and stretch, exhale, relax your shoulders, pull your feet down, and keep your sacrum pressed against the ground for 5-8 breaths.
9, supine spinal torsion
Lie on your back, inhale, raise your hands horizontally, in a straight line with your shoulders, bend your left knee, point your toes to the ground, and twist your left knee to the right after exhaling. Pay attention to lifting your left hip off the ground, let your left knee look down at the ground, fully twist your spine, press the ground with your left shoulder, turn your head to look at your left hand, keep breathing for 5-8 times, and resume exercise on the opposite side.
Long-term adherence to yoga practice has created a healthy and good physical condition and tempered the indomitable spirit. These nine yoga poses are suitable for your own practice. I suggest practicing every day ~