Aristotle once said that Excellence is not an act, but a habit. Beginners who want to advance to a higher level of yoga must first lay a good foundation of yoga, starting with the most basic breathing and the simplest pose.

Although the foundation is simple, it is very important. Today, I will introduce you to 7 postures that yoga must practice, which are most suitable for beginners:

0 1| Yamagata φ

① Stand with your legs together, with your heels and big toes touching each other, put your weight evenly on the soles of your feet, put your knees together, and tighten your inner thighs;

(2) Abdomen in and chest out, so that the whole spine has the feeling of upward stretching;

③ Keep your head and neck straight, your shoulders sink, your arms extend downward, your hands are naturally placed at your sides, and your palms are inward;

(4) Lumbar collapse, including chest arch, abdomen forward tilt and excessive hip tilt are all wrong postures.

02| Baby Wind ▼

① Kneel on your knees, stick your instep to the ground, and hold your hands in front of you;

When exhaling, lower your hips, sit on your heels, stick your forehead on the mat in front of you, put your chest on your knees, and stretch your arms forward;

③ Keep breathing for at least 5 times;

This posture can effectively stretch the back, buttocks and ankles, and relax the body and mind.

03| Cat and Cow Modeling φ

(1) Kneel on the mat, supported by the four corners of the body, with arms and thighs perpendicular to the ground;

2 Inhale, raise your head and bend over, keep your shoulders away from your ears, try to raise your head and stretch the front line of your neck; 

(3) Exhale, bow your head and hold out your chest, look at your navel, your neck naturally droops with your head, and your coccyx is rolled in, feeling the stretching of your back and nape;

④ Repeat 5-8 groups according to your own situation.

04| Down Dog Style ▼

(1) prepare for the four corners, with arms and thighs perpendicular to the ground, toes hooked inward, toes stepped on the ground, knees off the ground, and legs straight;

(2) Keep the arm in line with the back, lift the ischium coccyx, try to step on the ground with the heel, and feel the upward extension of the back spine, legs and arms;

③ Take at least 5 deep breaths before recovery.

05| Warrior I ▼

① Mountain-style standing, arms relaxed naturally, upper body upright, legs separated by about one step, right foot and upper body turned 90 degrees, left foot turned right by about 30 degrees;

② When inhaling, raise your arms above your head, put your hands together and keep your arms straight. Bend the right knee until the right thigh is parallel to the ground, the right calf is vertical to the ground, and the thigh is at right angles to the calf, and the bent knee should not exceed the toes;

③ The left leg is fully extended backward and the left knee is tightened. Keep your face, chest and right knee in the same direction as your right foot, look up, with your spine protruding from your tailbone, and look at the folded palms.

④ Take at least 5 deep breaths.

06| Warrior II▼

① Stand in the mountain style, inhale, with your feet separated by about one step, your arms raised horizontally, and your palms down parallel to the ground;

② Bend the right knee until the right thigh is parallel to the ground and the right calf is parallel to the ground. Look at the right hand, the right thigh is at right angles to the right calf, the right knee should not exceed the toe and be in a straight line with the heel, the left leg is fully extended backwards, and the knee is tightened;

③ Stretch hands to both sides, turn head to the right, and fully stretch the muscles behind the left leg;

(4) Keep this posture and take a deep breath for 3-5 times, then change the other leg and repeat the steps.

07| Corpse type ▼

This is one of the most common poses in yoga class, which can help the whole body calm and relax;

② Lie on your back, with your legs wider than your hips, your feet spread outward, your arms relaxed and your hands on the floor;

③ Close your eyes and breathe naturally. To increase comfort, you can put a blanket under your back or knees.

Yoga practice is a step-by-step process. From simple to difficult, we can gradually strive for perfection. Come on, friends!