Yoga has never been anyone's patent, it is just a healthy choice. For beginners, there is no need to blindly pursue difficult poses. Asana is secondary, focusing on breathing and body feelings to wake up the sleeping body. The most basic and classic, simple asanas are repeated, and the repeated asanas are deeper and make progress sooner or later. Next, let's start with the beginner's posture.

Next, Carman Yu, Xuan Yoga teacher, introduced seven primary yoga poses suitable for practicing on the yoga mat.

This article comes from the interesting headline author Yu Jia, a yoga instructor (official account of WeChat WeChat xuanyoga), and cannot be reproduced without permission.

Four-column support type

Inclined plate preparation

Body center of gravity forward, elbow bent, elbow inside clamped.

Heel pedal backward

Mattsind lassana

Sugarcane preparation

Bend your right knee and put your right foot outside your left knee.

Inhale and raise your arms horizontally.

Exhale, twist your body to the right, and bend your left elbow on your right knee.

Put the palm of your right hand behind your hips.

Reverse repetition

Dewei Konasana

Mountain style, feet spread about one leg long.

Feet parallel, hands on hips.

Exhale, fold down from your hips and touch the ground with your fingertips.

Bend your elbows, touch the ground with your head and put your hands between your legs.

Feet, hands and head, in a straight line.

Badha konasana

Sugarcane preparation

Bend your left knee, hold your left foot and pull it towards the groin.

Bend your right knee, hold your left foot and pull it to the groin, with the soles of your feet facing each other.

Hold your toes with your hands, press your ischium down and press your knees down.

Keep your spine upright.

Swan style

Down dog preparation

Step forward with your right leg, bend your knees, and the outside of your leg falls between your hands.

Push the upper body straight and repeat on the opposite side.

bridge type

Supine mountain pose

Bend your knees, knees are as wide as your hips, and your heels are close to your ischium.

Exhale and lift your hips.

Hold the instep with both hands or put your fingers under your body.

Body posture

Lie flat on the ground

Put your hands on your sides, slightly away from your body, palms up.

Keep your waist and shoulders as close to the ground as possible.

Legs extended forward, toes naturally abduction.

Close your eyes and take a deep breath.