Practicing yoga is a popular way for urban women to trim their bodies, but if they don't study properly, it will not only have no good effect on trimming their bodies, but may also cause harm to their bodies. The following yoga poses and matters for beginners are arranged by me for you. Welcome to read and browse.

What are the requirements for self-study yoga?

1, desire, really want to learn yoga, with clear goals.

2. Find a good video tutorial for self-study. The teacher can explain it carefully or consult the teacher of this video in person, so self-study is one-on-one teaching. It is important and essential to pay attention to this point, that is, the teacher of this video should be able to tutor you personally, not necessarily by your side, but by telephone, internet and so on. This means that you will be able to get a good teacher and get twice the result with half the effort.

3. Strong willpower is very important. Nothing can be achieved without perseverance! At the beginning of learning yoga, the body is relatively simple and hard, and it will be more difficult to do movements, but as long as you persist, you will get satisfactory results.

4. Can I practice yoga if my body is too hard? The answer is because yoga is too hard. These movements of yoga can make the body flexible, straight and beautiful. Flexibility is important, not softness, so soft people also need to practice these movements, regardless of gender, because softness and flexibility are completely different.

Like what? Mud can't stick to the wall? This mud is very soft. Wicker just sprouting in spring can be called flexibility.

Self-study yoga primary style

1, pray

Stand up straight with your feet together. Put your hands together on your chest. Relax and breathe.

2. Lotus meditation

Grasp the right foot with both hands, bend it and put it on the surface of the left thigh. Bend your left leg, grasp the instep with both hands and put it above your right thigh. Move your hips forward slightly and support your hands at your sides, so that your ischium can be evenly attached to the ground and kept on the ground.

Eyes are usually in front, close your eyes gently, relax your mouth slightly, relax your eyebrows and keep breathing naturally. Gently touch it with your index finger and thumb, turn it over and put it on your knees, relax your shoulders and keep your back straight.

Step 3: Stretch arm type

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

4. Baby style

Knees on the ground, big toes touching, sitting on the heel, knees apart, hip width. Exhale and bend your thighs forward. Your forehead is on the ground. Put your arms at your sides, palms up, and put your hands back on the ground. Let your shoulders relax and sink naturally, and breathe naturally for 30 seconds.

5. Tree style

Stand with your feet together and your back straight. Lift the heel of your left foot, put your toes on the ground, and focus on your right foot. Keeping your eyes still helps to stabilize your posture. Lift your left foot, hold your ankle, put the sole of your foot on the inside of your right thigh, keep your heel close to your groin in a comfortable range, and lower your toes.

Keep your hips forward and your left knee facing the left outside. Cross your hands on your chest. After standing firm, slowly raise your arms above your head and keep your shoulders sinking. Elbows can be straight or curved. The trunk extends upward from the waist and gently closes the abdomen. Breathe steadily and evenly 10 ~ 60 seconds.

6. Triangle

Stand at attention, keep your legs apart and keep them three times as wide as your shoulders, in a straight line. Straighten your arms horizontally, exhale, slowly tilt your upper body to the left, grab your left foot with your left hand, and slowly extend your right hand to the ceiling. Look up at the fingertips of your right hand. Inhale, straighten your upper body, exhale and put down your hands. In the opposite direction, practice repeatedly according to the same action essentials.

7. Warrior style

Stand in a mountain style, with your legs together, your hands on your sides, and your legs separated by one step; Inhale, raise your hand and go over your head; Exhale, turn your right foot and upper body 90 degrees to the right, and turn your left foot slightly 30 degrees; Bend your right knee until your right thigh is parallel to the ground, your calf is vertical to the ground, your left leg is extended backward, your head is raised, and your eyes are fixed on your folded hands. Stretch the spine, breathe normally, hold for 20-30 seconds, and resume standing posture. Repeat the same action on the other side.

What should I pay attention to in self-study yoga?

1. There are no special regulations on the diet of practitioners, but they must be on an empty stomach before practice.

Yoga never forces practitioners to be vegetarian, but with practice, you will gradually find that your body and mind are developing in a good direction, and you like a light and healthy diet.

It is best to have an empty stomach before yoga practice, but if you feel hungry, it doesn't matter to eat some fruit or drink a glass of milk, especially for practitioners with hypoglycemia, who need to add a little sugar before practice. You'd better wait for 30 minutes before eating after practice.

2. Warm-up is very important.

Don't do difficult movements from the beginning, so as not to cause sports injuries. It is best to do some yoga warm-up exercises first, step by step, to avoid muscle strain! It's important to warm up when doing yoga!

3. Try to relax when practicing.

A little pain can be tolerated, but don't push yourself too hard or force yourself.

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