The best time for beginners to practice yoga poses is dawn or evening. It will be difficult to practice yoga asana at first, and my body is still stiff. Stiffness of the body can be solved by regular practice. Let's share some yoga moves for beginners.

Beginners 1 1, kneeling on the mat, feet together, big toes together. Open your knees to both sides and sit your hips on your heels. When you exhale, lean forward and down, and stretch your back as much as possible every time you inhale. Point your forehead, relax your neck, put your hands forward, and point your fingers to drive your spine to extend far away. Let's adjust our breathing here and stay 15 seconds.

2. Inhale, get up, put the four-corner bench on the mat surface, kneel on the ground, straighten your feet, lay the mat surface flat, align your legs with your hips, align your wrists with your shoulders, separate your palms from your fingers, and compact the ground.

Exhale, including chest arch back, chin looking for clavicle, eyes looking at navel, round back pushing up, like a cat. Take a breath, inhale, raise your head, pull your spine up with your head, hold your chest out, lift your hips, tuck in and sink, and do a bull pose. Repeat three groups.

3. After finishing, hook your toes backwards, exert your strength with your hands, and push your body to the lower dog position. Walking backwards and downwards on the inner thigh, legs adducted, ischium opened upwards, and heel stepped down. Beginners can bend their knees slightly, but be careful not to lose leg strength.

4. Inhale, turn your left foot outward for 45 degrees, move your right foot forward between your hands, so that your right calf is perpendicular to the ground, and your knees face the second and third toes, and lift your body with your hands. Inhale and stretch your spine, exhale and expand your chest backwards. Keep your abdomen slightly adducted and your eyes look up obliquely.

Note: the muscles of the hind legs are tightened and lifted, so that the inside and outside of the soles of the feet can be pressed down strongly.

5. Starting from the warrior, hold your hands behind your back, inhale, stretch your spine upward, clamp your arms, and contract your shoulder blades inward. Exhale, lean forward and down in a controlled way, and look for the ground of your forehead. Here, inhale again to lengthen the spine, exhale and continue to bend forward, landing on the inside of your right leg and pointing your fist at the ceiling. Hold 1 exhale.

6. Inhale with both hands and close your body. Exhale with both hands and straighten your right leg. Inhale again, stand up straight and keep your back straight. Exhale with the right abdominal sulcus as the turning point, bend your body to the right, put your right hand on your right ankle, and extend your left hand toward the ceiling. Look at the direction of your fingertips. Keep a steady 1 breath.

Note: keep the pelvis upright, the pelvic area fully expanded, the head and spine extended, and the chest opened, so that the body and legs are on a horizontal plane, as if leaning against a wall.

7. Exhale, continue to support the left palm to the outside of the right foot, lift your right arm when inhaling, and slowly lift your body from the side. Look to the right. Let your body stretch on a flat surface, put your legs on your knees, tighten your thighs, and stay for ten more breaths.

Exhale, put your hands on both sides of your right foot, exhale, take your right foot back, and come to the dog with one leg. Pay attention to keep your right leg pronated and don't turn your hips. From one leg and four pillars, to snake, to the next dog. Practice from soldier number one on the other side.

8. After completion, the downward dog style begins. Inhale your right foot and walk forward to the outside of your right hand. Your left knee and foot are on your back, and your instep is pressing against the ground. Inhale and stretch your spine, exhale and push your right hand outward, try to straighten your right hand and push your knees outward, and expand your chest to the upper right. Keep 1 breath.

9. Exhale your right elbow to the ground, and your elbows are parallel to each other. Pull your right foot back and come to the elbow support. Keep your back, hips and legs in the same plane. The scapula is spread to both sides, so that the middle position of the scapula is full and the abdomen is tightened. Inhale, overlap your feet (beginners can cross your legs), open your left hand to the upper left, start the core strength to push your right hip up, stretch your left arm to the sky, and look at the fingertips of your left hand. Keep 1 breath.

Note: Hips and legs are off the ground, and ankles should not fall on the mat.

10, exhale with your left hand and fall back to the ground, and support it with your elbow. Put your legs, hips and abdomen back to the ground in turn. Come to the sphinx. Relax your shoulders, breathe in and hold your chest out. Keep your instep close to the ground and tighten your hips. Keep breathing five times.

1 1. Exhale and lie prone. Bend your legs, put your right hand back, grab the right instep from the outside, and grab the left instep with your left hand. Inhale, hold out your chest, and lift your right leg, so that your right hand and right leg have the power to fight. Push your left foot back to your hip with your left hand, half bow and half frog. Keep breathing, don't hold your breath, try to take it away from your chest with the strength of your back and stay for five seconds. Exhale slowly falls.

Return your hands to the sides of your ribs, hook your toes, and push your ischium backward and upward to the lower dog. Complete a series connection from flat plate type, four-column type, upper dog type and lower dog type. Change the dragon pose on the other side and start practicing.

12, lie flat on the cushion surface, with your feet slightly wider than your hips, your toes naturally spread out, your hands straight to both sides, and your palms up. Keep breathing naturally, close your eyes, start from your toes to your legs, torso and head, and feel them slowly relax. Stay for five minutes.

Beginner Yoga Action 2 1, Prayer Style

Stand in a mountain style, with your feet shoulder-width apart, your feet flat, your hands crossed on your chest, and your legs tightened upward. Finally, the bones are retracted, the ribs are retracted, and the shoulders are extended and sunk. Head and neck straight, chin slightly retracted, forearm flat, thumb against chest. Close your eyes and adjust 3~5 groups of breathing.

Step 2 stretch your arms and lean back

Inhale, put your hands above your head, exhale with palms facing each other, drive your arms up and back, and add your chest to the sky: do what you can, and don't let your lumbar vertebrae be squeezed.

Step 3 bend forward

Inhale, the arm drives the upper body to exhale, and the buttocks are folded down, keeping 5~8 groups of breathing. Supplement: Forward bending is to gather your hips, not your waist, and you can bend your knees slightly.

4. Riding style

Inhale, bend your knees and put your hands on your feet. Exhale, take a big step back with your left foot, inhale with your knees and instep attached, raise your hands above your head, exhale, and sink your hips. Keep breathing for 3~5 groups. Stretch your spine every time you inhale, and sink your hips every time you exhale.

5. Down Dog Style

Inhale, lift your hind legs and knees off the ground, and point your toes. Exhale, right foot backward, left foot close together, inhale, knees bent, toes on the ground with both hands, hips lifted to the highest exhalation, legs straight, heels on the ground, down dog style, keep breathing for 5~8 groups. You can do several groups of dynamic exercises, inhale and bend your knees; Exhale, straighten your legs and land your heels.

6. Eight-body throw (from dog string to cobra)

On the basis of getting off the dog, get on your knees, inhale with your elbows supported, move your center of gravity forward, let your upper body pass between your hands and the cobra exhale, with your ribs between your hands, and look up at the ceiling. Supplement: This is a transitional action. A group of breathing completed

7. cobra pose

Cobra pose, keep breathing. Group 3-5.

Supplement: Hold your elbows with ribs, open your chest, sink your shoulders, and extend your spine upward. Don't squeeze the lumbar spine. Keep your feet shoulder-width apart.

8. Down Dog Style

Inhale, bend your knees, pad your toes and lift your hips. Exhale and straighten your knees and step on the ground with your heels. Keep breathing for 5~8 groups in downward dog style. 9. Riding style

Inhale, lift your left foot, exhale, and put your left foot between your hands and take a big step forward. Inhale and raise your hands above your head. Exhale and sink your hips. Keep breathing for 3~5 groups. Stretch your spine every time you inhale, and sink your hips every time you exhale.

10, forward bending type

Inhale, put your hands on both sides of your feet, straighten your hind legs and exhale on your toes. Right foot forward, left foot together. Inhale and stretch your spine. Exhale and fold your hips, and keep breathing for 5~8 groups.

1 1, reclining

Inspiratory arm drives upper body upright. Breathe back.

12, pray

Inspiratory arms drive the upper body to exhale, and hands fall from the chest to pray for 3~5 groups of breathing. A set of basic yoga prayers 12 is over. You can start from scratch and then practice. For beginners, if you can master this knowledge of worship and practice it repeatedly, you can achieve the full effect of practicing yoga.

Beginner Yoga Movement 3 1, Prayer Style

Stand up straight with your feet together. Put your hands together on your chest. Relax all over. Take a good breath.

2. Stretch arm type

Raise your upper arm above your head and spread your arms shoulder-width. Lift your head and upper body slightly back. Breathe: inhale when your arms are raised.

3, lying butterfly style

Sit on the ground, feet together, heels close to the root of thighs, and grasp the toes with both hands. Press down your left and right knees and let them touch the ground separately, just like a butterfly flapping its wings. Then sit still, focus on the hips and thighs, and feel the pain of the sciatic nerve slowly disappear.

4. Pigeon style

Sit cross-legged, with your right knee forward and your left leg extended backward. Try to bend your front legs 9 degrees and hold your head up and chest out while sitting. When exhaling, your upper body leans forward, your chest rests on your thighs, and your hands stretch forward.

5. Baby style

Sit on your knees, hips on your heels, toes touching, knees slightly apart. Keep your chest close to your thighs until your forehead touches the ground. Hands can be extended forward or sideways. Take a deep breath and keep this position as long as you want.

6. Mountain style (mountain style)

Straighten your legs, put your feet together, lie on your stomach, put 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.

7. Down Dog Style

The body is inverted "V". Hands forward, on the floor, hips high, legs hip width. Wipe your hands on the ground, walk forward and control your breathing at the same time. Keep stretching for 3 to 6 seconds.

8. Fish style

Lie on your back, hook your toes and stretch your legs forward. Put your hands under your hips, support your body with your elbows and arch your back. Put your head on the ground and let your elbow bear the weight of your body. Take a deep breath and hold 15 to 3 seconds.

9. Cat style

Kneel on the ground, put your hands on the ground, your hands and feet are shoulder width apart, and look at the ground. When inhaling, the abdomen tightens, like yawning, and the ribs remain tense, like a cat. When exhaling, arch your back and hold your chest like an ox. Repeat three to five times and pay attention to breathing.

10, riding a horse (crescent)

Stretch your right leg as far back as possible. Bend your left leg at the same time, but keep your right foot 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.

1 1, cobra type

Lie on the ground with your hands slightly forward and support your upper body with elbow strength. Tilt your head back slightly through the movement of your neck and chin. Move your lower abdomen back, and feel someone pulling your arm back. Slowly transfer your weight from your abdomen to your back. Look up and relax.

12, forward flexion

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.