Definition: Bend sideways like a triangle.

Starting position

Stand up straight with your feet slightly larger than your shoulders.

Tilt to one side

Triangles can stretch the muscles on the side of your torso and spine, making your hips, legs and shoulders more flexible. The right arm extends upward, then bends to the left, and the left hand slides along the left thigh. Don't twist your body, keep it for 30 seconds, increase it to 2 minutes with practice, and inhale. When you straighten out again, repeat this position on the other side.

Body line

Your figure is a straight line, parallel to the ground, from waist to hand.

Second, stand forward and bend over.

Definition: Stand forward and bend over.

Standing posture can cultivate the strength and flexibility of legs and hips, as well as the balance ability of the body. Standing forward can stretch your spine and joints and increase the blood supply to your brain. The triangle pose is the last of the basic poses. When you try other advanced poses, you must master this pose and its various variants.

Objective: It can make your spine and legs soft and strong.

Bend forward and down.

This posture is similar to the forward posture, but it helps to stretch your body. Stand with your feet together. Inhale and stretch over your head when you raise your arm. Exhale when bending forward and downward. When you are in this position, breathe normally. Keep it for at least 30 seconds: when you have more experience, you can increase it to a few minutes.

Third, crow style.

Definition: Balance by squatting.

Crow style can not only enhance physical and mental balance, but also enhance psychological stability and strengthen the strength of wrist and forearm.

Step 1- Squat start

To prepare for the crow, keep your feet and knees apart. Put your arms between your knees, put your hands under your shoulders and put your hands on the floor in front of you. Separate your fingers and gently put your hand in.

Step 2-Put your knees on your arms.

Bend your elbows and twist them outward, and put your knees on your upper arms. Then slowly move forward until you feel your weight on your wrist. If you can't walk, keep this posture. This exercise is very helpful, even if you stay at this point, when your wrist supports your weight, your forearm muscles are stretched.

Step 3-Lift your feet.

Slowly lift your feet in turn and keep your balance by your hands for at least 10 second. Try to increase it to 30 seconds in this position. You can keep it for a minute by practicing. Finally, put your feet on the ground, sit up and shake your wrist. If you are strong enough, repeat the action twice.

Protection-fear of falling

If you are worried about falling off your mouth and gnawing at the mud, you can put a blanket in front.

Fourth, matsyendrasana.

Definition: Lateral extension of the entire spine.

After bending back and forth, your spine needs to be twisted sideways to maintain its flexibility. This ability to distort is often lost. When your spine is twisted, your cervical spine needs to be twisted. The practice of spinal torsion will bring sufficient nutrition to your spinal nerve endings and sympathetic nervous system.

Objective: To maintain the lateral flexibility of the spine.

Step 1- leg bending

Sit with your heels on the ground and your hips on the ground, facing the left side of your legs.

Step 2-Leg position

Bend the right leg so that the right foot bypasses the left leg and is placed outside the left knee. Keep your arms upright and your right hand on the floor behind your back. Arm: put your right hand on the ground and raise your left arm to keep upright.

Step 3-Twist

Lower your left arm to the outside of your bent knee and hold your right ankle for at least 30 seconds. Switch to the other side. Say it again.

Five, locust type

Definition: Face down, prone, leg lifts.

Step 1- Face the ground

Lie on your stomach, keep your chin on the ground, and try to straighten your chin forward so that your throat can be close to the floor. Put your arms at your sides, and then put your hands at the bottom of your body to make them fists or clench together. Clamp your elbow as tightly as possible.

Step 2-Half locust

Inhale when lifting one leg. Hold this position for about 10 second, and then exhale. When you put your legs down, change your legs and repeat this position. Practice 3 times on each side. Chin position: The farther the chin is pushed, the more the spine can stretch, and the more things you can get from this position.

Step 3-the whole locust

Lie on your stomach, chin out, like a half locust, and take three deep breaths. When you breathe for the third time, lift your legs off the ground. It is possible that your legs are not very high at first, but through practice, you can raise your legs higher. Keep it as long as you can, and then lower your feet. Repeat twice, and then rest.

Up and up again: through practice, you are likely to lift your legs higher, and finally, you can lift your body completely.

Advanced locust type

This more difficult posture should only be tried by experienced yoga students. The purpose of the high physical education commission is to lift your feet, straighten them and then put them on your head. When you stretch the front of your body greatly, the bending of your back will compress the cervical spine. The strength and flexibility of this pose need to be gradually gained through regular practice.

Sixth, cobra pose.

Definition: Let your upper body roll up and back.

Step 1- Face Down

Get down on the ground and start to enter this pose when you are completely relaxed. Still on your stomach, put your hands on the floor so that they are under your shoulders. Then raise your head a little and bend your neck. Then lower your forehead to the ground.

Step 2-Roll up

Inhale and slowly roll up and down. At first, raise your forehead and let your nose rest on the floor, then continue to raise it and roll it back. Move slowly, and you can feel that every spine is slowly arching backwards.

The third step-keep

Hold this pose 10 to 60 seconds. Put it back slowly and keep your neck back until it's over. When you do cobra pose, make sure you don't overstretch your lower back. This position can be repeated several times.

Advanced cobra posture deformation

Once you are very familiar with the above actions, you can try some changes.

1) Hold the cobra, turn to look at the right shoulder, try to look at the left heel, hold it for about 10 second, then turn your head, return to the center, turn to the other side and repeat.

2) From the initial posture, leave your hands off the ground and bend your body upward with only your back muscles.

3) After finishing these postures, return to a posture leaning against the abdomen.

4) Practice step by step. You can try the snake king transformation, and your feet can touch your head.

Seven, sit back stretch

Definition: The spine is straight forward.

The front looks simple, but it puts you in a relaxed posture instead of forcing you into that posture. This pose is one of the most important and powerful poses, which helps to relieve the spinal compression caused by standing. This kind of asana exercise is of great help to nourish the back, make the joints flexible, make the nervous system full of vitality and adjust the internal organs.

Goal: Stretch your back.

begin

Inhale, raise your arms close to your ears, and lift your spine upward. Tilt your upper body forward from your hips and try to hold your toes and keep your spine and legs straight. Exhale, reach this position and feel your body stretch. Hold for 30 seconds, then inhale and stretch up again. Repeat twice. Hook posture: If you can't hook your toes, try to hook your ankles, calves, or knees and try to keep a comfortable posture.

Inclined support type

The diagonal brace is the opposite posture of forward extension, which makes up for the forward extension, that is, the posture you just did, and enhances the strength and flexibility of the arm. In this posture, the hips need to be pushed up, and the body depends on the hands and feet to keep straight and balanced.

The starting position of this posture is to sit on the ground, put your hands on the floor behind your hips, point your fingers at your hips, and let your head hang naturally. Next, inhale when lifting your hips. Hold this pose for about 10 second. Then lower your body, shake your wrist and relax your hands.

Eight, fish style

Definition: Lie on the ground and arch your chest.

Fish pose is the reverse extension of plow pose, so do it in the order of yoga. The name of this posture comes from the fact that if you take this posture in the water, you will float easily. This posture is very helpful for your respiratory system. When you do this position, your chest opens and your bronchi widen, making it easier to breathe. Your chest can also expand in time, which will make you breathe deeper. By holding out your chest and supporting your arms under your body, you can correct some posture defects, such as shoulder hooking or discomfort in the neck of your spine, thus relaxing the pressure on your nerves. Try to stand on your shoulders in this position for half the time to balance the stretching effect of your spine and muscles.

Objective: To relieve stress and improve the flexibility of spine.

Step 1- Back landing

Start with the corpse posture, and start to enter the fish posture when you are ready. Keep your back touching the floor, put your legs together, put your arms straight at your sides, put your palms on the ground, and then put your hands under your hips. Start the posture, lay the corpse and prepare for this posture for as long as you need.

Step 2-Head Support

When you have finished arching your spine, tilt your head so that your head can rest on the ground. Hold for 30 seconds, end the fish pose, slide your head back and lower your chest, end, and relax in the corpse pose. Hold your chest out, let your elbows support the floor, inhale, and arch your chest as much as possible.

Fish variety

If you are flexible enough, you can try this change. This simple pose requires hooking your toes, lying flat on your back, arching and relaxing your hips. Put your head on the floor.

1) Sit cross-legged. Put your arms behind your knees and grab your feet.

2) Lotus dish fish style is an advanced fish style variant, which is similar to the simple variant mentioned above, except that it begins to float in the water with the lotus dish. Lotus dish fish style is not suitable for beginners of yoga, even those experienced yoga students. As a complete lotus root, it can only be cooked when it is very comfortable and lasts for a long time.

Nine, plow type

Step 1- leg inversion

When you do the plow, your body bends forward, which helps to fully stretch your spine, especially your cervical spine and shoulders. First, form a shoulder handstand and take a deep breath. Exhale when you put your feet behind your head.

Step two-put your legs down

Put your toes on the floor, and then put your arms flat. Keep it for 30 seconds at first, and the final goal is to increase it to 2 minutes. If you can't lower your feet to the final requirement, keep your hands supporting your back. Finally, lift your feet off the ground, slowly turn around and put them down to keep your body relaxed.

Plough deformation

If you are fully prepared, you can try this change. First do a plow, lower your knees to the floor near your ears and wrap your legs around your arms. . Finally, straighten your knees and fall back as mentioned above.

Objective: To stretch your cervical spine and throat.

Ten, shoulder handstand

Definition: a handstand posture in which the body is relaxed on the shoulders.

Sarvangasana, a Sanskrit name for handstand, comes from "sarva", which means whole. This posture strengthens your whole body, which can produce many benefits of handstand, but the circulation here refers to your thyroid, not your head.

Objective: To stretch your neck and throat.

1 step-legs in the air

When you start to stand on your shoulders, make sure there is enough space behind you. You must be able to put your arms behind your head and keep at least 30 cm distance between your fingertips and any obstacles. Lie on your back on the floor, put your feet together, and inhale when you lift your legs to an accurate angle.

Step 2- Continue the promotion

Put your hands on your hips and your fingers on your spine. Then when you exhale, gently put your hands behind your back, lift your body and push you to a position.

keep balance

Continue to move your hands along your back until your shoulders are relaxed. Breathe normally and keep your legs straight for 30 seconds; When this position becomes easy, increase it to 3 minutes. When you come down, put your feet on the floor behind your head, put your hands on the floor, open your body and lower your spine one by one to the floor. Hand position: put your hands behind your back and let your fingers point to your spine.

freaky

Put your hands behind your back when inhaling and put one foot behind your head when exhaling. Inhale, lift your legs and switch to the other side.

Eleven, x5 headstand

Definition: The posture of elbow, arm and head needs to be balanced.

Handstand is called the king of posture because of its own benefits. Headstand is the first of 12 postures, and it is considered as a panacea against countless human diseases. Standing or sitting for a long time in a day will cause the aging of our circulatory system, so that our heart has to work overtime to pump more blood to the upper part of the body. Usually our hearts resist the gravity of the earth; Turning our bodies upside down completely can relieve the pressure on the heart and let a lot of oxygen-rich blood reach the head and brain. This position is not an advanced position, even so, you can gradually reach a complete inverted position through baby pose and dolphin pose.

Posture purpose: relax and make the whole body full of energy.

Auxiliary action:

1) Baby style

This is another relaxation posture, practice before handstand or other postures. Sit on the soles of your feet first, then put your forehead forward and rest on the ground. When in this position, relax and mentally prepare for the handstand.

2) Dolphin style

Dolphin stretch your upper body to prepare for handstand. Sit on your heels, put your elbows on the ground, keep your shoulders level, and place your arms as shown below. Straighten your knees, land on your toes, and swing your body back and forth, 4- 10 times, with an interval rest each time.

( 1)

(2)

(3)

Step 1- arms and hands

Sit on the heel, then cross your elbows, lean forward, put your forearm on the ground so that it is under your shoulders, fix your elbows and put your fingers together.

Step two-bow your head

Put your arms in a triangle posture, keep your head down, let your skull land, and put your hands around the back of your head. Don't make sudden moves, every step should be slow.

Step 3-Toe on the ground

Let your head rest between your hands from the squatting position, straighten your knees, push your hips over your head, then keep your legs straight and lift them by stretching your toes.

Step 4-Half-head handstand

Now bend your knees so that they rise to your chest and arch your back gently. This will keep your body balanced when you stand up. Don't continue unless you can hold this position for at least 30 seconds and feel uncomfortable.

Step 5-Knee up

Keep your knees still and straighten your hips slowly and carefully. Lift your knees until they point to the ceiling.

Step 6-Finish

Straighten your knees and point your feet at the ceiling. Support your weight through your elbows. First, keep your head down for 30 seconds. When you are proficient in this posture, gradually increase it to 3 minutes, and come down when you feel tired. Lower slowly and controlled, hold your head in your hands, relax the back of your head, and breathe through your nose.