Regarding the basic movements of yoga stance, we all understand the truth that the body is the capital of revolution. It can be seen that without a healthy body, everything is empty talk, so we must have a sound body and full spirit and put health first. Let's share the basic movements of yoga stance.

The basic movement of yoga standing posture is 1 1 and Yamagata, and the difficulty coefficient is 1.

Practice method:

Stand with your feet together, heel and thumb touching each other, toes all straight and flat on the ground. Straighten your legs, lift your knees up and tighten your hips. Belly in and chest out, spine extended upward, neck straight. Don't put your body weight on your heels or toes, and don't put your body weight on one foot. Evenly distributed on both sides of the body and evenly distributed on the soles of the feet.

2. Trees of the first kind,

Practice method:

Stand on the mountain and shift your weight to your left foot. Lift your right foot and put your right palm on the inside of your left thigh. Adjust the pelvis. Inhale and raise your hands above your head. Exhale for about 30 seconds and do contralateral exercises.

3. Triangle stretching, the difficulty coefficient is 3.

Practice method:

Stand in a mountain style, with your feet apart, your arms raised horizontally to your shoulders and your palms facing down. Turn your left foot 90 degrees to the left, buckle your right foot slightly, keep your right foot stretching from the inside, exhale, bend your body to the left, and keep your left palm close to your left ankle. If possible, put the left palm on the ground outside the left foot and extend upward, and the right arm is in line with the left shoulder and extends the trunk. The back of the leg, back and buttocks should be in a straight line, and the eyes should look at the direction of the thumb of the right hand. Keep it for half a minute to one minute and practice on the opposite side. Finally back to Yamagata.

4, triangular torsion, difficulty coefficient 5,

Based on a triangle. Exhale and twist your torso with your left foot to the right. Keep your left palm close to the ground outside your right foot. The right arm extends upward, in a straight line with the left arm, looking at the direction of the upward finger. Stretch your shoulders and shoulder blades. Hold for half a minute and breathe normally. Reverse side exercises.

5, triangle edge extension, difficulty factor 4

Practice method:

Stand in the mountain style, with your feet greatly separated, your right foot rotated 90 degrees, and your left foot slightly buckled. Pelvis straight, facing forward, spine straight. Inhale, lift your hands horizontally and exhale, with your right knee bent and your right calf perpendicular to the ground. Inhale, the arm drives the body to bend to the right, the right hand falls on the outside of the right foot, and the left hand extends to the top of the head. Exhale and hold. 3~5 groups do reverse movement after breathing.

6. The twisted side of the triangle extends, and the difficulty coefficient is 8.

Add torsion on the basis of triangle edge extension.

First, stretch the triangle to inhale, stretch the spine to exhale, and the arm drives the body to twist. The left hand is placed on the outside of the right foot, and the right hand is extended along the top of the head. Keep breathing for 3~5 groups and practice contralateral. If necessary, beginners can turn the back sole inward a little, so that the rotation only happens on the spine and arms.

3~6 are all lateral bending postures, which are thin waist artifacts. You can practice more if you want to line your waist.

7, warrior type, difficulty coefficient 3

Master Iyengar demonstrated it himself, but he couldn't see his own feet.

Stand in front of the mat in a mountain style, with your feet apart and pelvic width. Take a big step backwards with your right foot. Keep your pelvis straight and your spine straight. Inhale and raise your hands above your head. Exhale bending the left knee is the reverse movement after keeping the left calf vertical to the ground for 3~5 groups of breaths. One thing needs to be explained: people with poor cervical vertebrae should be careful not to lean back. They can look forward or sideways. If the flexibility of the shoulder joint is not enough, don't put your hands together, just keep your hands shoulder width apart.

8. Warrior II, difficulty coefficient 1.

Standing in the middle of the mat like a mountain. Feet are wide apart. Turn your right foot 90 degrees and slightly buckle your left foot. The pelvis is straight and the spine is straight. Inhale and raise your hands horizontally. Exhale, bend your right knee so that your right calf is perpendicular to the ground, and look at your right hand. Keep breathing for 3~5 groups and then change sides to practice. 9. Warrior III, difficulty factor 5.

The center of gravity of the standing mountain falls on the right foot, and the left foot takes a small step back. Inhale, raise your hands above your head, palms facing each other. Exhale, the arm drives the body forward, and the left foot is lifted upward to make the body in a straight line. Keep breathing for 3~5 groups and practice contralateral. Warrior series not only has all the functions of standing posture, but also has a good hip opening effect.

10, half moon, difficulty level 5.

Stand in the mountain style, with your feet greatly separated, your right foot rotated 90 degrees, and your left foot slightly buckled. Inhale, raise your hands horizontally and exhale. The arms drive the body to bend to the right, with the right hand on the outside of the right foot and the left hand pointing to the ceiling. Enter the triangle stretch first. When exhaling again, bend your right knee and put the palm of your right foot on the ground about 30 cm in front of your right foot. If necessary, you can move your left foot to your right foot and put your left hand on the outside of your left hip.

Basic movements of yoga stance II. Basic stance is the most basic yoga stance. First, stand with your feet together, then separate your big toes slightly, and then lay your four toes flat on the ground. Then relax your head and look straight ahead. Tighten your knees again, tighten the muscles at the back of your thighs and buttocks, keep your chest out and abdomen in a posture, and straighten your spine. Be careful not to put all your weight on your toes or heels, but distribute it evenly all over your soles.

Leg suction relaxation is also an exercise to train standing posture. Inhale first, bend your left knee and raise it as high as possible. Then exhale, then cross your fingers in front of your left calf and try to keep your knees close to your chest. Then let go of your hand, let your left hand grasp the instep, let your left toe finger push back, let your left thigh and right thigh be in a flat state, and keep your right finger forward for a period of time. Exhale again, put your hands on your sides and put your left foot next to your right foot. Then change your right leg to do the same action and repeat it several times.

One-legged three-step standing posture is helpful to improve the sense of balance of human body. First, stand in a basic standing position, bend your upper body forward, and then put your hands on the outside of your feet. Then the right knee is slightly bent, and the right foot is placed on the back of the left foot. After the body is balanced, it slowly hangs down, and then the left foot is used to do the same action.

The basic triangle method is to stand in a basic standing position first, then separate your feet and straighten your knees. Then inhale, slowly raise your hands horizontally, slowly straighten your elbows, and then reach out your hands. Gradually straighten the spine and cervical spine, and keep the upper body upright for a while.

If the posture of fighting capacity is not good for a long time, it will make the hips ugly and the waist prominent, causing the body to lean back and the spine to be tense, which is easy to make people tired. Therefore, by learning yoga, you can not only lose weight, but also make your body more elegant. As long as you persist, I believe you can also have a slim and beautiful figure.

Basic actions of yoga standing posture 3 Look 1 sitting yoga

Sitting yoga is suitable for close-up, beautiful side face and beautiful movement, and it is hard to make people not love it! Stretching figure, perfect figure curve, flowing long hair and beautiful natural scenery, do you still need to worry that there are no handsome guys looking for your dating friends in such photos? Take off the order just around the corner!

Look 2 stance yoga

Standing yoga can show the flexibility of our body well, and it is more suitable for shooting in an empty and simple background, mainly to show the beauty of the human body and set off by beautiful scenery!

Look 3 kneeling yoga

Kneeling yoga requires higher legs, so friends can decide whether to shoot kneeling yoga according to their own conditions. The outstretched legs, outstretched hands and raised head are really beautiful from the side!

Look 4 handstand yoga

Inverted yoga is suitable for taking pictures in studios or places with simple backgrounds and uncomplicated colors. Wearing bright clothes and leaving white space for color collision, or wearing white clothes and dark background for color collision, will bring strong visual impact to people, so that your friends can take a beautiful picture of you even if they can't take pictures, and will not be overwhelmed by the beautiful scenery!