The difficulty of this pose is that the crotch must be relaxed and the leg muscles must be well coordinated. If you are a beginner, you should do what you can. Come and learn from me how to practice the basic skills of yoga.

How to practice basic yoga skills for beginners? Let's take a look at its benefits first.

This pose is good for both body and mind. Asana can improve the flexibility and blood circulation of legs and hips. When you relax in this position, the pelvic area becomes soft, allowing the hips to open and release the pressure.

This pose can also stretch thighs, hamstrings and groin muscles, stimulate and massage abdominal organs. This pose can strengthen the spine, arms and core muscles when the arms are raised.

If you have disc herniation, sciatica, hernia and/or dislocation of hip joint, it is not recommended to practice this pose.

The best preparation is to help open the muscles of hips, thighs and groin. In addition, focusing on breathing helps to provide the necessary internal strength for the safe entry horse.

Warm up the whole body first

Just like practicing other asanas, start with warming up. After the muscles are warm, all stretching exercises will be more comfortable, easier to achieve, more effective and safer. Start with high-intensity yoga or even aerobic exercise, and let a lot of blood flow through your body, especially the large muscles in your legs.

Exercise hamstring muscles

Take some time to bend forward, such as standing forward, down dog, double angle. Try to introduce some dynamic movements into the posture in the following ways: for example, one leg moves smoothly from the lower dog to the lower dog, or the hand moves gently from one foot to the other in the double angle yih.

Introducing slow, controlled movements into this stretching helps to warm up the muscles and allows you to go deeper into these postures than using simple static versions of these postures.

Open your hips

The most important step in preparing a word horse is to open your hips. The following postures can be good. Open your hips.

Lizard style

At the beginning of lunge, make sure that the front knee is above the front ankle, the back knee is on the ground, and the weight should not be placed on any part of the joint itself. If you have any discomfort in your back knee, you can put it on the blanket. You can raise your palm or lower your elbow (if necessary, you can use yoga bricks to help you avoid rounding your back during this stretching process). You should feel the deep extension of the hip flexors in your hind legs.

Here, please pay close attention to your hip bone to get the deepest stretching force. It's easy to open the rear hip to the side by practicing this posture, but you can aim at the hip area by keeping the hip bones in line with each other.

Semi-splitting

Direct transition from lizard to semi-division. When straightening the front leg, the coccyx is pulled back and bent forward from the hip, so that the chest is closer to the front knee.

The principle to remember is that the hips are horizontal to each other to maximize the extension of the back of the front legs. When inhaling, transition from this pose to lizard pose, chest forward, then exhale again and return to lunge pose. Keep breathing evenly several times to see if you can further improve your flexibility in each exercise.

Reinforced side extension type

Start with the high sprint, shorten the posture by about a foot, and then put the heel on the mat at a 45-degree angle with the front heel. Hands akimbo, so that the hipbone is at right angles to the front of the seat cushion. Start the core, let the abdomen find the thigh.

Once you start to feel the curvature of your spine, it's time to stop! Put your hands on a yoga brick, tibia or floor, as long as you can keep your front legs straight and your spine straight.

Input posture through auxiliary equipment.

When we enter the target posture, we can try to use yoga bricks to help us enter the posture. Put your hands on the yoga bricks, or support your hind legs with blankets.

Start with the riding style, with your right foot in front and your left foot behind, and slowly open your legs. If you can't, you can choose to use yoga bricks to support and assist. When exhaling, your hips sink downwards and deepen, so that your body can bear the key points.

pay attention to

Keep the hip bone in the same plane. Stay here and take at least five deep breaths. Keep your shoulders away from your ears, keep your spine straight and your chest open. If you can do deeper asana, you can bend your hind legs and bend your body backwards to create a beautiful shape.

Incorrect splits will compensate and hurt your hip and leg muscles. The right split is more important than a beautiful horse. So be sure to practice step by step, and don't be impatient.

How to practice basic yoga skills for beginners? Many young ladies may have just come into contact with yoga and don't know much about it. If you are in the state your partner says, don't worry too much. This is a normal performance, and your partner is also in the process. The hardest thing to say is that when practicing horse characters, my legs are too stiff to complete the movements. However, your partner always cheers himself up.

Word horse variant

Later, under the guidance of the teacher, my peers slowly discovered that the way to practice yoga can actually be beneficial to themselves or professional. In short, you can try to practice the horse character in your own way first, and then re-regulate our posture step by step according to the standard steps.

Side angle extension type

My partner just woke up from a dream and began to practice the word horse pose in his own way, even more difficult poses. When I practiced the word horse pose skillfully in my own way, I found that the process of standardizing the movements was simply too simple, which was equivalent to changing a yoga suit.

Two-handed snake variant

As my partner's teacher said, nothing is accomplished. My partner began to practice the word horse. This pose requires great flexibility for everyone's body, especially his legs. You may not guess that when his partner pressed his leg for the first time, his eyes made stars ache. Lateral angle extension variant

Miss Wang, who wants to exercise abdominal muscles and leg muscles, pays attention. Now the posture we are going to practice will definitely satisfy you.

1. At the beginning, you have to stand on the yoga mat, like a mountain.

2. Then twist the upper body to the right and extend your right arm to support your body.

3. Finally, slowly lift your right leg and extend your left arm vertically.

In fact, practicing yoga is not only a word horse style, but also other difficult yoga styles. First, practice yoga in your own way, so that the more you practice, the more beautiful you become.