1, the hero bends forward: kneeling on the mat, feet together; Hips sitting on heels; The knee is slightly larger than the hip; Inhale to stretch the spine, exhale to lower the trunk forward; Keep breathing for 5-8 times.
2, locust style: prone on the mat, hands clasped behind the body, exhale, hold your head high, straighten your arms back, tighten your legs together and keep breathing for 5-8 times.
3. Small bridge style: Lie on your back on the mat, bend your knees close to your hips, spread your feet to the width of your hips, lift your hips up by exhaling, put your hands behind your body, hold your chest out, keep breathing for 5-8 times, and repeat the exercise for 2-3 groups.
4. Inclined plate &; Four pillars: Lie prone on the mat, put your hands on both sides of your chest, open your feet shoulder-width, inhale to stretch your spine, exhale to tighten your core, straighten your arms into a sloping plate shape, keep breathing for 5-8 times, bend your elbows downward, and keep your big arms parallel to the ground for 5-8 times.
5. Down-dog pose: Starting from the inclined plate, the hips are backward and upward, the legs and arms are straight, the spine is extended, and the heels are stepped down, keeping breathing for 5-8 times.
6. Double-angle style: Stand in a mountain style, with feet slightly longer than one leg, move your toes forward, inhale and stretch your spine, put your hands behind your body, exhale forward and downward, and keep your arms backward and upward for 5-8 breaths.
7. Holding the baby posture: sit on the mat, bend your right knee, put your right foot on the elbow of your left hand, hold your right leg with your right arm, keep your right leg close to the trunk, keep breathing for 5-8 times, and change to the other side.
8.baddha konasana: Sit on the mat, bend your knees and feet together, inhale and stretch your spine, hold the forefoot with both hands, exhale and keep your torso forward and down, and take 5-8 breaths.
9. Stretch back with one leg: sit on the mat, bend your left knee, put your left foot on the inner side of your right thigh, inhale and stretch your spine, exhale forward and downward with your trunk, hold the forefoot with both hands and keep breathing for 5-8 times.
10, half pigeon style: kneel on the mat, lean forward, bend your right knee forward and put it at the front of your body, put your hands on your sides, put your right foot close to your hips, straighten your left leg, inhale and stretch your spine, exhale forward and downward, keep breathing for 5-8 times, and change to the other side.
Matters needing attention in practicing yoga:
1, it is best to do it at home or in a more relaxed place.
To prevent hand injuries, put a yoga mat on the floor. If you don't have a yoga mat, you can put two big bath towels on the ground. Evacuate nearby objects as much as possible, and don't do it in a narrow space and crowded environment.
2. Yoga can only be done after warm-up.
Breathing posture or simple warm-up exercise can make yoga movements more in place and have better effects. Twist your head, wrap your shoulders, twist your hands and feet, bend over and stretch, all of which are good warm-up exercises, which will make your whole body fully circulate blood and relax your body.
3. The mood fluctuates greatly and it is not suitable for practicing yoga.
Yoga is a kind of physical and mental exercise. If you are angry, anxious, nervous and tense, you'd better not practice yoga to avoid injury. Only when your muscles are soft can you practice yoga healthier and safer.