Start with yoga breathing exercises, and then combine them with posture exercises. Primary exercises are suitable for beginners, people who have never been exposed to yoga practice before, and people who are sickly and particularly stiff. Primary exercises include yoga meditation posture and some gentle posture exercises.

Yoga practice in the primary stage:

Including all kinds of joint movements, it is helpful to remove excessive wind and acid from joints in the body. It is helpful for people who have just started to contact yoga, those who are particularly stiff, those who are weak, those who are recovering, those who are weak after a long illness, and those who have difficulty in moving their limbs. Keeping practicing every day can relax joints and make muscles soft.

Various relaxation postures, meditation postures, simple spinal exercises, etc. These exercises can make stiff people coordinate their bodies and prepare for the final practice of yoga posture.

At the beginning of primary exercise, we should first practice the relaxation posture of lying upright to relax our body and mind. The method is as follows: lie on your back, with your legs slightly apart, your toes hanging out naturally, your hands on your sides, your palms facing up, relax all your muscles and joints and every part of your body without any tension and pressure, feel your body slowly, observe your breathing, feel yourself relaxing, and put your mind completely on your breathing. Your breathing is natural. This is spontaneous and effortless breathing. You can count your breath in your mind. When you count silently, don't suppress any thoughts, pay attention to it, completely relax, relax the whole body and mind, and forget all troubles, anxieties and secular problems. . . . . . 10 to 15 minutes later, move your toes and fingers, bend your right foot, step on the ground with the center of your foot, lean to one side, sit up slowly and start practicing posture.

The main postures include:

Soft warm-up exercises (about 2 1 species), such as hero sitting, lightning sitting, rowing sitting, chopping wood sitting, semi-lotus sitting, cat stretching, tiger stretching, split leg lightning sitting, simple sitting, cobra pose, camel sitting, triangle stretching, sitting angle, peak triangle, (getting off the dog), tree sitting, whole body stretching, etc., are practiced for a period of time.

Intermediate stage:

Including exercises with certain difficulty, suitable for people who have no discomfort during practice, people who can do primary postures effortlessly, people with greater stability and better breathing. Such as: the combination of yoga and Japanese worship.

Yoga practice in intermediate stage:

After we have completely mastered the practice in the primary stage and have no discomfort in practicing yoga in the primary stage, we can start the practice in the intermediate stage. This stage of practice requires practitioners to combine yoga breathing and posture movements well. When we practice yoga, breathing is very important. Yoga postures and movements are as smooth, natural, unforced, natural and stretching as visible breathing.

The exercises in the intermediate stage mainly include:

Japanese worship, yoga combination, fish style, full lotus style, swing style, rooster style, weighing style, cobra pose style, locust style, bow style, bridge style, wheel style, cow face style, stretch back style, one-legged head style, matsyendrasana style, upside-down lotus style, shoulder-down lotus style, plow style, tree style, bird king style and T-shaped balance.

Advanced stage:

Suitable for people who have fully mastered the intermediate stage exercises and can control the muscle system and nervous system well.

Advanced yoga practice:

When we fully master the primary and intermediate yoga exercises, our bodies are ready and our hearts are ready, then we can start advanced yoga exercises.

Advanced stage exercises include:

Torsion of the whole spine, tortoise, shooter, scorpion, peacock, monkey, perfect bow, perfect wheel, perineum gathering, figure eight, one-legged prayer, double-legged prayer, finger balance, headstand, etc.

Yoga course:

I. Warm-up II. Meditation III. Posture IV. Rest (relaxation)

Posture requirements echo, that is, there are front and rear left and right. Breathe and suck.

The specific content should be changed randomly according to the actual situation of students. Let's start with Japanese worship.