Try these 7 yoga poses, from simple to difficult. Let's test them!
1, tree type
Steps:
1. Starting from Yamagata, shift the center of gravity to the right foot, bend the left knee, and open from the hip to the left.
2. Keep your hips open and put your left foot on the inside of your right thigh or calf (not your knee).
Put your hands together on your chest.
4. Extend upward from the coccyx and sink your shoulders.
5. Take five deep breaths.
If you want to increase the difficulty, you can try to close your eyes!
2. Eagle style
Steps:
1. Starting from Yamagata, lift your right knee close to your chest.
2. The left knee is bent, the right leg straddles the left leg, and the right foot hooks the left calf.
3. Wrap your hands with your left hand on top, your right hand on the bottom, your hands closed and your fingertips facing up.
4. Hips sink, hips straighten, elbows and fingertips lift.
5. The big arm is parallel to the ground, and the fingers are away from the face to spread the shoulders.
Take five deep breaths and repeat on the other side.
3. Diving style
Steps:
1. Start from the mountain stance, slightly bend your knees and raise your heels.
2. Fold forward from the hips, put your hands on your sides, palms facing each other.
3. The navel is close to the spine, and the head leans downward toward the ground.
Try to take five deep breaths.
4. Half-moon twist
Steps:
1. Starting from the warrior's three poses, put your hands on the ground, step on the ground with your right foot, and stretch your left leg backwards.
2. Make a half-moon shape first, with the left arm extended upward and the fingertip of the right hand kept on the ground.
3. Look at the thumb above, take a deep breath, and your knees are weak.
4. Then take a deep breath, hold your left hand on the ground, and extend your right hand upward, starting from your hips.
5. Take a deep breath, then return to the ground with the fingertips of your right hand and return to Warrior III.
Repeat 5 times, and then switch sides.
5, warrior three variants
Steps:
1. Starting from Yamagata, the center of gravity comes to the right leg, with the right knee slightly bent and the left leg extended backward.
2. Fold the body forward and down until the hind legs are in a straight line with the body.
3. Put your hands at your sides, palms facing each other.
Hold five breaths and repeat on different sides.
6. Dance king style
Steps:
1. Start from Yamagata, focus on your left leg, bend your right knee, and grasp the instep with your right hand.
2. Hold out your left hand upward. Keep your heels away from your hips and open your back.
Take five deep breaths and repeat on different sides.
Step 7 stand on tiptoe and squat down
Steps:
1. Stand forward and put your hands on the ground.
2. Shift the center of gravity to your hands, put your toes and heels together, lift your heels, bend your knees, squat down, and sit on your heels.
3. Put your hands back to your sides.
4. Come to your chest one by one with your hands folded.
Try to take a deep breath at least three times.
1. Before practicing, it is best to stay on an empty stomach for 2 to 4 hours. 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. It is best to practice yoga 40 minutes after taking a bath and sauna. If you practice in advance, your heart will be overloaded, bathing will speed up blood circulation, and yoga practice will also promote full blood circulation, which will inevitably accelerate your heart rate and increase your heart burden. 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.
3. Dress cleanly and concisely, and avoid complicated jewelry and watches. Wearing professional yoga clothes can greatly improve your comfort, make you more involved in the practice process, and let the coach know the accuracy and completeness of your pose at a glance. Try not to bring some heavy jewelry and watches, so as not to get hurt in the exercise and affect the performance of the action.