Introduction to basic movements of yoga posture 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.

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.