Regular, continuous and alert yoga practice is the basis of gaining a stable consciousness. When you correctly balance and stretch your body to the maximum, the ethics of asana will naturally come. In the process of practicing yoga poses, you learn the art of adjustment.

Introduction to yoga basic movements 1 1, yoga head movements, meditation, hands crossed in the middle.

(1) Nod and inhale; Look up and exhale;

(2) Swing from left to right and inhale; Breathe back and exhale;

(3) Turn left and inhale; Turn right and exhale.

2. Yoga feet stand at 90 degrees, buckle your hands, turn left twice in a row, and then turn right twice in a row.

(1) The left foot is forward and perpendicular to the right foot;

(2) The right foot is forward and perpendicular to the left foot.

3, yoga meditation, straight waist, inhale, put your hands behind your back, exhale, and slowly slide to your hips.

4. Combine your feet with your palms, cross your hands on your toes or knees, cross your legs and inhale; Spread your legs and exhale.

5. Kneel down, tuck your knees in your hands, stand up with your feet, abdomen in, inhale, and look up; Put your feet down, head down to your knees, and exhale.

6, sitting posture, feet together, hands behind, fingertips facing back, inhale, left foot turn left to recover; Exhale, right foot, turn right, retract.

7. Plow the land. Cross your hands and tuck your knees, inhale, reverse your legs to the back of your head and land, keep your hands clenched and put them on your knees for 60 seconds; Exhale, resume the previous action, and repeat.

8. candles. Lie flat with your hands under your thighs and your legs back. Slowly support your body with your hands. Hold this position for 5 minutes and slowly retract your legs. First face forward, touch the ground with the tip of your leg, bend back to a flat position, and repeat.

9. Lie flat in a meditation posture, put your hands on both sides of your legs, slowly focus on your head, arch your waist, and keep your hands flat on your legs for 5 minutes.

10, rabbit. Kneel on your knees, put your toes on the ground (you can put your toes on the ground first), put your heels behind your back, bend down until your head touches the ground, and then get up. Cross your legs horizontally with your thighs, inhale, chest out, abdomen in, hands behind your back; The left hand and the right hand are interchanged up and down.

1 1. Kneel on both legs, with the soles of your feet under your thighs, lift your left hand to your right neck, hold your right hand on the left hand pad, fix your head, inhale and turn left; Exhale and turn right. Right-handed exchange.

12, lie on your back, put your hands behind your back, point your hands back, inhale, turn your left leg, exhale and retract; Inhale, turn your right leg, exhale and retract.

13, right leg meditation, left leg crosses right leg, right hand liner passes through right knee, grab foot, buckle left hand backwards, turn head left, and keep this posture for 5 minutes; Exchange.

Introduction to basic movements of yoga 2 1. Do not do yoga on an empty stomach.

It is best to finish eating one hour before yoga, but if you are too late to eat an hour ago but are hungry, you can eat a banana 20 minutes before yoga, which can resist hunger without indigestion.

Don't be shy to show off your figure.

People who practice yoga in advertisements are slim, but they can practice yoga well regardless of their waistlines. In fact, research shows that yoga can help people lose weight and avoid getting fat.

3, don't have to pursue the ultimate

You may have seen a yogi twist his body like noodles, but this is only the best state of practice. Even if you are born stiff, your body will become flexible through practice. In addition, you should know that yoga is not only about posing, but also about adjusting breathing and relaxing.

4, do not need socks and gloves

Non-slip gloves and socks will make you feel wrong about the position of your body when practicing yoga posture, which will lead to the inability to do specific yoga movements and the effect of yoga practice will not be exerted for a long time.

Step 5 adjust your breathing

Yoga classes usually begin with breathing exercises and end with slow, deep breaths. When you don't know what to do, focus on exhaling and inhaling, which is the best way to stay calm and help yoga posture.

6. Baby style is a good partner for beginners.

In yoga class, the teacher may make everyone have different degrees of movements, so when some movements are really impossible, don't panic, you can try to make a more relaxed baby posture. When breathing is not smooth, you can also try to do the baby pose to adjust your breathing.

7. Take a bath at least 15 minutes after practicing yoga.

8. When doing handstand posture, patients with high blood pressure and low blood pressure, patients with head injury, dizziness and heart failure should not do it, and menstrual women should not do it, so as to avoid head congestion and danger.

9. Don't worry that your bones and muscles are hard and you can't bear the torture of various postures. In fact, as long as you follow the teacher's practice procedure and cooperate with the breathing and stretching skills guided by the teacher, let nature take its course and take it slowly.

10, yoga should be as simple and relaxed as possible. It is best to practice barefoot and take off your watch, belt or other accessories.

1 1. It is very important to keep the air circulating during pranayama practice.

12, the mat should have supporting force, it is not good to be too soft or too hard, and never let your feet slip.

Introduction to basic yoga movements 3 postures 1: Prayer

Practice: stand up straight and put your feet together. Put your hands together on your chest. Relax all over. Take a good breath.

Benefits: establish a state of concentration and tranquility and prepare for the exercises to be done.

Posture 2: Arms extended (arms up)

Exercise: Raise your upper arm above your head, with your arms shoulder width apart. Lift your head and upper body slightly back.

Breathe: inhale when your arms are raised.

Benefits: Stretch abdominal organs, thereby eliminating excess fat and improving digestion. Exercise arm and shoulder muscles. Strengthen the spinal nerve and open the lung lobes.

Posture 3: Forward flexion (hands touching feet)

Exercise: Bend forward until your hand or finger touches either side of your foot or the ground in front of your foot. Touch your leg with your forehead, but don't pull it. Keep your knees straight.

Breathing: Exhale when you lean forward. Try to contract the abdomen in the last position and exhale as much as possible.

Benefits: It helps to eliminate or prevent stomach or abdominal diseases and reduce excess abdominal fat. Improve digestion. Helps to eliminate constipation, make the spine soft and strengthen the spinal nerves.

Posture 4: Riding style

Exercise: Stretch your right leg back as far as possible. Bend your left leg at the same time, but keep it still. Keep your arms straight and stay in the original position. At the end of the action, the body weight should be supported by hands, left foot, right knee and right toe. The last posture, head back, back arched, eyes up.

Breathing: Breathe in when the right leg is extended backwards.

Benefits: Massage abdominal organs and improve their activity function. Strengthen the muscles of both legs and achieve nerve balance.

Posture 5: Yamanashi

Practice: straighten your legs, put your feet together, lie prone, raise your hips in the air, and lower your head so that it is between your arms. The body should be two sides of a triangle. In the last position, your legs and arms should be straight, and try to keep your feet on the ground in this position.

Breathing: straighten your legs and exhale when bending your torso.

Benefits: strengthen the nerves and muscles of the arms and legs. Bend the spine in the direction opposite to the previous posture, thus further contributing to the softness of the spine. Strengthen spinal nerves and supply fresh blood.

Posture 6: throw yourself into the ground.

Exercise: Lower your body to the ground so that only your toes, knees, chest, hands and chin touch the ground in the last position of this posture. Hips and abdomen should be slightly lifted off the ground.

Breathing: Hold your breath after exhaling.

Benefits: strengthen thigh and arm muscles. Develop breasts.

Pose 7: cobra pose.

Exercise: straighten your arms and lift your body from your waist. Head back, this stage is the same as cobra pose's last position.

Breathing: Lift your body and inhale when you arch your back.

Benefits: Abdominal compression helps to squeeze out congestion from abdominal organs. This posture is very useful for all stomach diseases, including indigestion and defecation. Bend over to exercise the spine, soften muscles and restore the most important spinal nerves.

Pose 8: Riding (same as Pose 4)

Exercise: Bend your left leg forward so that it is close to your hand. At the same time, lower your right knee to the ground.

Breathing: Breathe in when the right leg is backward.

Benefits: See Pose 4.

Posture 9: Forward flexion (hand touching foot) (same as Posture 3)

Practice: put your right foot next to your left foot, straighten your legs and try to keep your forehead close to your knees. Don't push if you can't touch your knees, and don't push if you can't bend your legs.

Breathe: Exhale when doing this action.

Benefits: See pose 3.

Posture 10: arms extended (arms up) (same as posture 2)

Exercise: straighten your whole body and raise your arms above your head. Arms are shoulder width apart. Raise your head and put your arms back slightly.

Posture 1 1: Praying (same posture 1)

Practice: stand up straight and put your feet together. Put your hands together on your chest. Relax and breathe.

Introduction to the basic movements of yoga 4 I. Single Lotus Movement

Lotus sitting is the basic sitting posture in yoga. You can do this while watching TV, which can help move many ligaments and keep the meridians unobstructed.

Specific practices:

1, maintain a normal sitting position and straighten your legs naturally. Bend your left leg, place the instep of your left foot in the groin of your right thigh, put your hands on your left knee, and gently move your left knee up and down several times to make it finally touch the ground.

2. After the left leg slowly recovers, massage the knees and ankles with both hands.

3. Change the right leg and gently press the right leg according to the movement of the left leg.

4. Repeat the above actions for three to five times; Pay attention to leg press every time, and don't be too violent.

Second, stick to action.

This posture can make the sleeping body wake up quickly, and the whole body is filled with sufficient and fresh oxygen. Long-term persistence can keep the abdomen flat.

Specific practices:

1. Cross your hands on both sides of your head, palms inward.

2. Take a deep breath, try to stretch your body in two directions and keep your muscles tight for a second or two.

3. Exhale and relax. Repeat two or three times.

Third, the cat stretches behind the chair.

It can increase the elasticity of the spine, nourish the nervous system, improve blood circulation, promote digestion and help eliminate excess fat in the abdomen.

Specific practices:

1, put your hands on the back of the chair and keep your legs together and straight.

2. Inhale, raise your head, and contract your back muscles so that your back collapses as much as possible. Breathe naturally and hold for a few seconds.

3. Exhale, bow your head, arch your back upwards and tighten your abdominal muscles. Breathe naturally and hold for a few seconds.

4. Repeat five or six times.

Fourth, back movement.

Sometimes sitting at a desk for a long time will gradually make our spine lose its elasticity and form a hunchback shape. So, after working at the desk for an hour, we can relax with high-backed chairs. It can increase the flexibility of the spine and make the list of diet pills more flexible, which is the best way to exercise the spine.

Specific actions:

1, put a small cushion on the back of the chair. Turn your back to the chair and put the thoracic spine on the cushion. Keep your legs straight and your arms behind your head; Breathe naturally.

2. After the repair, relax for a while and arch your chest.

V. Operation Lizard

This posture can wake up the spine, promote the blood circulation of the spine and nerves, and make all parts of the body start quickly. After doing the stick pose, lie prone.

Specific practices:

1, support the mattress with your arms, keep your hips up and keep your legs at about 90 degrees.

2. The chest and chin touch the ground and the arms are straight forward. Take a few natural breaths.

3. Then put your hips back on your heels, have a rest and lean against the wall to plow.

Six, "plow" action

"Plowing" can be called a posture of staying young forever in yoga. We can make use of the walls and wardrobes at home and turn some parts of our bodies upside down properly every day, which can make our legs more beautiful.

Introduction to the basic movements of yoga 5 I. Standing posture

Every movement design of yoga is very scientific, and standing posture is the starting point of yoga practice.

The main purpose of various standing postures is to restore the symmetry of the body, while relaxing and stretching the thighs and spine.

Practice breathing at least three or four times in all standing positions. Yamagata, the yoga pose mentioned in the training of yoga instructors, is the starting posture of all standing postures, and can be practiced alone for 30 seconds 1 minute.

Usually in our daily life, we seldom pay attention to our standing posture.

Usually the weight is completely placed on one leg or heel, which can be found by observing the wear degree of the sole.

Long-term incorrect standing posture will make your hips droop, your abdomen protrude and your spine tense, which will make you feel tired and sluggish, so correct standing posture is very important.

Second, balance your stance.

Balanced standing posture refers to using the body evenly, making the body move flexibly, making various postures and coordinating the body.

Practicing this action can help us keep our balance and then exercise our willpower.

Keeping balance before meditation can cultivate inner balance and tranquility, and it is also a good basic training before meditation.

Third, sitting posture (forward bending, backward bending, torsion)

The action of bending forward can calm the whole nervous system and calm the brain, and the corresponding emotion is fear.

In a fast-paced and competitive life, although fear is a negative emotion, it can also protect us from harm. Practice bending forward to learn to face your fears and cultivate insight, wisdom and courage.

Lying posture can improve the spinal nervous system, digestive and respiratory system, pancreas and spleen, and the corresponding emotions are the ability to distinguish the value of things and adaptability.

Torsion of sitting posture can gently massage internal organs, improve autonomic nerves, and release the blocked potential in the body by activating nerve centers and combining energy and strength.

Fourth, the balance of hands.

The balance of hands can strengthen the strength of the upper body and arms and coordinate the muscles of the abdomen and back. It is best to keep breathing for three times in all positions.

Starting from the simplest posture, hand balance can help to exercise the muscle strength of waist, forearm, upper arm and shoulder.

It is very helpful for students participating in yoga instructor training to practice complex and difficult postures.

Five, handstand

Handstand is called the king or queen of yoga, and it is a panacea for health.

Because people grow up, their activities become more and more static, which leads to the decline of blood circulation and body energy. The handstand posture activates the body function through various modes, strengthens the immune system, promotes metabolism, gives the digestive system a full rest and eliminates stress.

Sixth, relax your posture.

Relaxation practice is a very important part of yoga practice. After each yoga practice, even in the middle of each practice stage, you should have a good rest and relax.

Relaxation posture is a mode of storing energy and vitality. Combined with the practice of other postures, people can release greater potential.

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