Do you know the basic yoga moves? Beginners should start with basic yoga moves, so many people don't know much about this, because only good basic yoga moves can improve their yoga effect. Let me answer this question for you.

Basic yoga movements 1 1. Standing posture

Every movement design of yoga is very scientific, and standing posture is the starting point of yoga practice.

The main purpose of various standing postures is to restore the symmetry of the body while relaxing and stretching the thighs and spine.

Practice breathing at least three or four times in all standing positions. The mountain pose mentioned in the yoga instructor's training is the starting position of all standing postures, and you can practice it alone for 30 seconds, 1 minute.

Usually in our daily life, we seldom pay attention to our standing posture.

Usually the weight is completely placed on one leg or heel, which can be found by observing the wear degree of the sole.

Long-term incorrect standing posture will make your hips droop, your abdomen protrude and your spine tense, which will make you feel tired and sluggish, so correct standing posture is very important.

Second, balance your stance.

Balanced standing posture refers to the uniform use of the body, so that the body can move flexibly to make various postures and coordinate the body.

Basic yoga movements

Practicing this action can help us keep our balance and then exercise our willpower.

Keeping balance before meditation can cultivate inner balance and tranquility, and it is also a good basic training before meditation.

Third, sitting posture (forward bending, backward bending, torsion)

The action of bending forward can calm the whole nervous system and calm the brain, and the corresponding emotion is fear.

In a fast-paced and competitive life, although fear is a negative emotion, it can also protect us from harm. Practice bending forward to learn to face your fears and cultivate insight, wisdom and courage.

Lying posture can improve the spinal nervous system, digestive and respiratory system, pancreas and spleen, and the corresponding emotions are the ability to distinguish the value of things and adaptability.

Torsion of sitting posture can gently massage internal organs, improve autonomic nerves, and release the blocked potential in the body by activating nerve centers and combining energy and strength.

Fourth, the balance of hands.

The balance of hands can strengthen the strength of the upper body and arms and coordinate the muscles of the abdomen and back. It is best to keep three breaths in all postures.

Starting from the simplest posture, hand balance can help to exercise the muscle strength of waist, forearm, upper arm and shoulder.

It is very helpful for students participating in yoga instructor training to practice complex and difficult postures.

Five, handstand

Handstand is called the king or queen of yoga, and it is a panacea for health.

Because people grow up, their activities become more and more static, which leads to the decline of blood circulation and body energy. The handstand posture activates the body function through various modes, strengthens the immune system, promotes metabolism, gives the digestive system a full rest and eliminates stress.

Sixth, relax your posture.

Relaxation practice is a very important part of yoga practice. After each yoga practice, even in the middle of each practice stage, you should have a good rest and relax.

Basic actions of yoga 2 First, don't force yourself to practice yoga, just try your best to do the asana, there is no absolute standard asana. Everyone's physical quality is different. Gently stretching your body at the extreme edge will get the same exercise effect.

There is a word here that may not be clear to everyone. What does it mean to be on the edge of the limit? A group of well-known lyrics say that it hurts and is happy. I can't stand stretching forward, but at the limit of stretching, I feel the joy of exercise. If it's painful, it won't work. I can't pull the teacher like that. If I pull hard, my muscles will tear and strain.

No, everyone didn't follow the rules of the game. Attention, be sure to pay attention to this one. When doing various yoga moves, you must gently stretch your body at the edge of your body limit, and don't push or pull hard. Changed the wrong idea, one is that it will not hurt the body, and the other is that it will not get twice the result with half the effort.

Second, if the muscles ache after practicing yoga 12-48 hours, the slight soreness is like this. People who often don't exercise suddenly stretch their muscles more than 1 hour every day, and their bodies need an adaptation period. Don't make a fuss about this delayed muscle soreness. We all have this kind of life experience in our daily life.

People who don't exercise for a long time, if they suddenly climb the mountain one day, will have backache and grin the next day. So you won't doubt whether yoga is too strong for practice. However, if the pain is too severe, it is still necessary to apply ice properly to relieve muscle pain.

Third, it is best to keep an empty stomach before practicing yoga. Fasting and hunger are different concepts. If you are hungry, you must eat something to pad your stomach, otherwise you will be dizzy and weak in limbs during practice, which is not conducive to concentration. Unless otherwise specified in the exercise, it is best to practice three to four hours after meals and about half an hour after drinking liquids.

Yoga moves are bending, stretching, twisting and pushing. Bending, stretching, twisting and pushing are the characteristics of yoga. Let's do a little experiment: there is a big plastic bag full of things. What happens when you squeeze this bag? It will explode. If our stomach is full of food and then squeezed, it will only bring unnecessary burden to the digestive system. If we happen to squeeze rice into the appendix, we will be in big trouble. This article is considered from the perspective of our overall health.

Fourth, in the process of practice, we should pay attention to whether the body makes a click. If it is only once or twice, it means that the joints of the body are beginning to loosen, which is normal. However, if the same joint repeatedly hears this clicking sound at the same time, it is necessary to inform the coach of this situation in time and stop the forced practice.

5. Breathing through the nose needs to run through the whole process of yoga learning. Pay attention to meditation, that is, carefully observe the crown produced in the body when practicing asana, which belongs to a kind of mobile meditation. When practicing a new yoga pose, don't be slow, experience it step by step, and don't have out-of-control inertia. When the posture is finally positioned, it is best to keep it for more than 4 seconds.