Introduction to the complete set of basic movements of yoga
Mountain style → cactus style → arm-lifting mountain style.
Stand in the mountains, inhale, raise your hands above your head, palms facing each other. Exhale, bend the elbow downward to make the arm W-shaped, and repeat the palm forward for 3~5 times.
Mountain lift → dog lift.
Raise your arms and stand like a mountain. Inhale and stretch your spine, exhale and bend forward, hold your hands on the ground, walk back to the next dog with your feet, cross your legs left and right, and raise your heels. Keep breathing for 3~5 groups.
Down dog type → cat type
On the basis of the downward dog pose, the center of gravity moves forward, the knees are bent, and the arms and thighs are perpendicular to the ground. Inhale, bend your hips, expand your chest and look up. Exhale, coccyx posterior arch, chest out and head down. Do 3~5 groups with breathing.
Cat style → baby style
On the basis of cat style, knees together, hips sitting on heels. Inhale and stretch the spine, exhale and bend forward, and keep 3~5 groups of breathing on your forehead.
Baby style → camel style
Kneel down first, with your knees shoulder-width apart. Hands on your waist, four fingers behind, thumb in front. Inhale, stretch the spine, open the chest, exhale, and grab the heel with both hands in turn. Keep breathing for 3~5 groups.
Camel → get off the dog → bend forward.
Come back from camel pose, inhale and put your hands on the ground, put your toes on the ground, exhale and put your hands on the ground, and raise your hips to the highest position to get off the dog. Kick your feet on the ground in turn and keep breathing downward for 3~5 groups. Inhale with your feet, walk forward with your head in your hands, and bend your knees forward. Bend and keep breathing for 3~5 groups.
Forward bend → magic chair style → mountain style
When bending, put your hands on your ears and palms facing each other. Inhale, kneel, come to the magic chair, exhale, and hold. After breathing for 3~5 groups, straighten your knees and return to Yamanashi.