Today, I will introduce 12 yoga poses suitable for practice at home. You can also bring your family to do it together! There are four simple steps to start your family yoga practice:
1. Choose a quiet place where all members can concentrate on inhaling and exhaling through the nose.
Try not to eat too much before yoga, because yoga poses may squeeze your organs.
3. Wear loose clothes, preferably yoga clothes, and prepare yoga mats. If necessary, you can prepare yoga bricks or tension straps and other AIDS.
4. Start by adjusting your breathing, calm your body and heart, and get ready to start your asana practice!
1, sit and twist
Sitting cross-legged on the yoga mat, you can sit in lotus or normal posture. Keep your upper body upright, put your left hand on your right knee, twist your body to the right, and support your right hand behind your back. After five breaths, switch to the other side.
2. Simple sitting posture
Simply sit cross-legged, put your hands gently on your knees, palms up, pay attention to breathing through your nose, take a few deep breaths, and pay attention to quiet and relaxation during the process.
3. "airplane" style
Prone posture, belly down, feet behind the ground, chest and legs on the mat, hands loosely on your sides, stretching like an airplane.
4. Semi-cobra pose
On the basis of the "airplane" style, your legs are close to the ground, your arms are bent 90 degrees, your elbows are supported in front of you, and your chest and head are gently lifted to feel the stretching of your abdominal muscles.
5. "Elephant" style
Your feet are shoulder width apart, your upper body is folded forward from your hips, your hands are clenched, and you swing your upper body from side to side like an elephant's nose.
6. "doll" style
Sit on the yoga mat, bend your knees to your chest, put your arms around your knees and put your forehead on your knees. Count to 3 seconds, raise your head like a doll, count to 3, lower your head, and go back and forth for 5 times.
7. "otter" style
In fact, this pose is a complete cobra pose, prone on the mat, with arms straight to support the upper body, head held high, looking forward and feeling abdominal stretching.
8. "Yoga" style
Stand with your feet together, keep your upper body straight, slowly raise your straight arms and stretch your body into the shape of the letter Y.
9.lion style
Put your feet on your back, kneel on your calves, put your chest on your thighs, put your hands in front of you, count to 3, lift your hips like a lion growling, lean forward, count to 3, recover, and repeat 5 groups.
10, oyster style
Sitting posture, bend your knees so that your feet face each other, slide your arms under your knees and calves, put your elbows on the mat, grab the outside of your feet with your hands and put your head on your heels. Lift your head when you exhale and hang down like an oyster when you inhale.
1 1, volcanic type
Stand with your feet slightly apart and put your hands together on your chest to complete the prayer. When inhaling, push your hands up, then exhale, lift your arms sideways, and then return to the center, like a volcanic eruption.
12, eagle
Standing in the mountain posture, the center of gravity shifts to the left foot, the left knee bends, the right leg wraps around the leg, and the arm "wraps" like a leg. After breathing five times in this position, change your legs.
Have you learned these 12 yoga poses? Come and practice yoga with your family! And these yoga can help relieve stress, help you decompress and calm your mind, so practice it quickly!