12 beginner yoga posture. In daily life, many women practice yoga in their spare time, which is beneficial to our health. Next, I will take you to know about 12 yoga beginners' postures.

Beginners 12 yoga postures 1 1, kneeling on the mat, feet together, big toes together. Open your knees to both sides and sit with your heels. As you breathe, lean forward and down, and stretch your back as much as possible with each breath. Click on the forehead, release the pressure on the neck, put your hands forward, click with your fingers, and push the spine to widen. Let's adjust the inhalation here and stay 15 seconds.

2. Breathe, stand up, put a four-corner stool on the surface of the mat, kneel on the ground, straighten your feet, lay flat, align your legs with your hip bones, align your wrists with your shoulders, and tamp the road with your palms, palms and fingers separately. Breathing, including chest arch, chin looking for neck, eyes looking at navel, round back yearning to pull up, cat-punching. Hold your breath, breathe, raise your head, push up your spine, hold your chest out, hips up, abdomen in, to the cow pose. Repeat three groups.

3. After that, put your toes on your back and use your hands to push your body to dog yoga. The root of the thigh is backward and downward, the legs are tightened by internal rotation, the sciatic nerve is opened upward, and the heel is stepped down. Beginners can bend their knees slightly, but pay attention to maintaining leg strength.

4. Breathe. Turn your left leg 45 degrees, move your right leg forward to the middle of your hands, so that your right leg and calf are perpendicular to the road, and your knee joint faces the second and third toes. Lift up your body with your hands, stretch your spine with breathing, breathe, and expand your chest backwards. Keep your abdomen slightly contracted and your eyes look up obliquely. Note: the muscles of the hind foot are tightened and lifted, which makes the inside and outside of the footboard strongly relaxed and compressed.

5. From the beginning of the battle, hold your hands behind your back, breathe, stretch your spine upward, clamp your arms, and contract your collarbone inward. Breathe, the human body leans forward and downward in a controlled way, and the forehead looks for a way. Here, breathe again to lengthen the spine, breathe again and bend, and fall on the inside of the left leg, making the fist lean towards the ceiling. Keep 1 breath.

6. Breathe with both hands and close your body. Take a deep breath with both hands and straighten your left leg. Breathe again, stand on the human body and keep your waist straight. Breathe with the right abdominal sulcus as the turning point, bend the human body to the right, put your left hand on your bare right foot, and extend your right hand to the ceiling. Look at the direction of the fingertips. Long-term maintenance 1 inspiration. Note: To maintain the prosperity of pelvis, the pelvic area should be thoroughly carried out, the head should push the spine to stretch, and the chest should be opened, so that the human body and legs are on a horizontal plane, as if leaning against a wall.

7. Breathe, hold your left hand to both sides of your right leg again, stretch out your right arm when breathing, and gradually stretch out your human body from the side. Eyes on the upper right corner. Let the human body sink on a plane, keep your legs and knees raised, tighten the roots of your thighs, and stay for ten breaths. Breathe, put your hands on both sides of your right leg, breathe, take your right leg back and reach the dog with one foot. Pay attention to keep your left leg pronated and don't turn your hips. From one leg and four pillars, to snake, to getting off the dog. From the other side of the battle, I started training.

8. After yoga, the dog style has just begun. Breathe the right leg forward to both sides of the left hand, the left leg knee joint falls to the ground, and the foot surface tamps the road surface. Breathe the spine extension, breathe the left hand to push out the knee joint, straighten the left hand as far as possible, push out the knee joint, and hold your chest to the upper right corner. Keep 1 inspired.

9. Breathe on the floor with your left elbow, with your elbows parallel, and your right leg back and rush to the elbow support. Keep your back, hips and legs in a plan. On both sides of the clavicle, the middle part of the clavicle is round and the abdomen is tight. Breathe, cross your feet (novice can cross your legs), open your right hand to the upper left corner, start strength training to push your right hip up, widen your left arm to the sky, and look at your right fingertip. Keep 1 inspired. Note: let the hipbone and legs block the road, and barefoot should not fall into the cushion.

10. Breathe with your right hand, fall back to the road and return to the elbow support. Put your legs, hips and abdomen back on the road. Go to the sphinx. Release the pressure on your shoulders, breathe and lift your chest. Keep your feet close to the road and your hips tight. Keep five kinds of inspiration.

1 1. Take a deep breath and lie on your side. Bend your legs, put your left hand back, grab the back of your right leg from both sides, and grab the back of your left leg with your right hand back. Breathe, hold your chest high and lift your left leg, so that your left hand and left leg have a resistance energy. The right hand compresses the left leg to the hip. This yoga pose is half bow and half frog. You don't have to hold your breath and keep inhaling. Try to open the energy band on your back and keep it up from your chest for five seconds. Breathe slowly and fall down. Return your hands to both sides of your ribs, hook your toes, push your sciatic nerve backward and upward, and get off the dog. From platform style, four-column style, dog style, to yoga dog style, a series of connections. Switch to the dragon style on the other side, just started training.

12, lying flat on the cushion surface, feet apart slightly wider than hips, toes spreading outwards, hands flexed and stretched at both sides of the human body, palms up. Keep breathing naturally, close your eyes, start from your toes to your legs, body and head, and feel them gradually release pressure. Stay for five minutes.

Beginners 12 yoga postures 2 What yoga postures can relieve stress?

1, through their trees

Posture: Stand upright, legs together, hands drooping naturally. Shift the center of gravity to the left foot and bend the right knee so that the calf is as close as possible to the thigh and the sole of the foot is facing up. Grasp your right foot with both hands and put it at the root of your left thigh. Loosen your hands, raise your hands to your chest, put your hands together and keep breathing naturally. Keep a balance and stick to it for as long as possible. Repeat the above process with the other leg.

2. Badha Konasana

Posture: Sit on the bed with knees bent and feet facing each other. Grasp your feet with both hands, straighten your spine and keep your heels close to your perineum. Inhale, raise your head and stretch your spine. Exhale, lean forward, keep your forehead as close to the bed as possible, and keep breathing normally for one minute. Try to keep your knees close to the bed. After the action, straighten your legs and shake to relax.

3. The posture of the hill

Posture: Sit cross-legged, keep your upper body straight, put your hands on your knees, inhale, raise your hands above your head, open your fingers as far as possible, keep your palms forward, and keep your eyes fixed. Exhale, pull your hands back as far as possible, hold your chest out and hold this position for 7 seconds. Return your hands and repeat this action for 5 times, 7 seconds each time. Exhale, slowly put down your hands and return to the starting position.

4. Spinal torsion type

Posture: Place the left leg on the right hip, and the right foot across the left knee, so that the right foot is placed in front of the left knee. Stand up straight and sit on the bed. Inhale, lift your arms horizontally and stretch your spine. Exhale, twist your abdomen, shoulders and head to the right, and put your hands together on your chest. Breathe normally and look to the right rear.

Beginners 12 Yoga Posture 3 Beginners' Yoga Weight Loss Methods

1, Chair Yoga Action

First of all, keep standing, put your feet together, chest out and abdomen in. Then slowly squat down your hips, just like sitting in a chair, and at the same time slowly extend your arms upward, stop when you reach the highest point (pay attention to the shoulder width of your arms) and start exhaling. Keep this posture and breathe evenly for 5-8 times.

2. Arch Bridge Yoga Action

Put your hands back on the ground, tilt your right leg backwards and keep balance with your left leg, then straighten your feet, keep your hands forward and move your feet backwards until your hips are tilted and your arms are away from your ears. Keep this posture and breathe evenly for 5 times.

3, flat yoga movements

Put down the hands that supported your body in the previous step, bend your elbows at 9 degrees to support your body, and keep your whole body in a straight line. Hold this position and breathe evenly twice.

These simple yoga moves are not as simple as you think. If you want to lose weight significantly, you need to master the key basic essentials of breathing!

If you insist on doing yoga, then beginners can do yoga exercises with snowflakes, which can also be done quickly. When doing yoga exercise, we must use yoga exercise methods reasonably, master the posture used when doing yoga exercise, and practice yoga in a regular posture in order to get healthy and reasonable results.