1. cat and cow style
This pose is one of the most popular forms of yoga. Although you can't build six-pack abdominal muscles, you can definitely improve your core strength. On all fours, kneeling on the yoga mat. Look at the ceiling when inhaling, while the waist and abdomen sink and the hips are pulled back; When exhaling, bow your back and chest, feel your spine bow to the sky, and finally roll your hips forward to complete your bones.
2. One leg and one arm support type
One leg is bent, the knee is supported on the ground, and the other arm supports the upper body. Then straighten the arm and leg on the other side that does not support the body, then stretch as far as possible, and change sides after a while.
3. Dog variant under one leg
Put your hands and one foot on the ground, lift the other leg and stand up straight. The weight falls evenly on the hands, keeping the natural physiological curve of the waist and tightening the core.
4. Flat plate type
Face the ground, support the ground with both hands and feet, shoulder width apart, support the upper body, straighten your back and thighs, and keep this posture.
5. Side plate type
Lie on your side on the yoga mat, with your legs straight together and one hand under your side. Slowly straighten your supported arms, torso and legs in a straight line. Open your hands and look at the ceiling.
6. High sprint
The right foot is extended forward, the knees are bent, and the thighs are parallel to the ground, showing a lunge squat posture. Raise your hands to the ceiling, cross them together, and keep this position.
7. Half moon shape
Starting from the high sprint, the left hand should be extended from the waist, the fingertip of the right hand should be extended to the ground, the right leg should be straight, and the left leg should be raised parallel to the ground. Feel the cross stretching of the body-vertically, the upper and lower arms and shoulders are in a straight line, extending infinitely to both sides. Transverse, extending in a straight line from heel to top of head. (beginners can also lean against the wall)
8. Magic chair style
On the surface, this posture is very similar to sitting in a virtual chair. But when you actually do this position, you will feel uncomfortable. Don't bend your arms, bend your knees inward or outward, keep your legs parallel to your feet, keep your knees from exceeding your toes, keep your pelvis balanced and centered, keep your torso raised and your spine extended.
9. Eagle style
This is a complicated balance posture. Bend the left knee, and the right leg bypasses the left knee from front to back and is stacked on the left thigh. The right foot is hooked behind the left calf, so that the right tibia is close to the left calf, and the big toe of the right foot is just hooked on the upper part of the inside of the left ankle. The right leg is completely wrapped around the left leg. Balance with your left leg. Bend the elbow so that the left elbow overlaps the right elbow, so that the elbow overlaps up and down on the chest and the arms are staggered. The forearm is vertical to the ground, the palms are closed, and the fingers are straight and close to the sky.
10. Ship type
Sit on the yoga mat, straighten your legs and raise them at a 45-degree angle. The body is V-shaped. Keep your arms straight ahead of time. The spine is neutral and stretched without bending; Sacral joint neutral, not backward; Hip flexion, adduction and pronation. When practicing this pose, the body is like a boat with paddles, hence the name. It is one of the best postures to cultivate abdominal core strength.
Core training is important because the core is the core area to complete the generation and transmission of most yoga poses, and it is the middle link of the human strength chain. Only when the stability of the core is improved can the activities of the limbs be supported and coordinated.