Yoga is a magical thing for beginners, and it will change with every bit of your life. Besides, yoga is good for us. I've compiled the information about the beginner yoga sketch for you. Let's have a look.

Sketch of beginner yoga 1 1, wind blowing tree style

This action imitates the posture of a plant and looks like a tree being blown by the wind. It can effectively improve the posture, stretch the body and mind, and the movements are relatively simple and easy to learn.

Detailed description of posture:

The mountain enters standing; Inhale, raise your arms above your head and raise your fingers; Exhale and bend your upper body to the right; Fingertips pointing to the right, arms close to ears, please don't lean forward; Slight force on the legs, hips and abdomen. Breathe smoothly, imagine touching the ceiling with your sternum, opening your chest and stepping on the ground evenly; Keep breathing for 5-8 times.

2, one-legged wheeled

Beginners with good flexibility can practice one-leg rotation, replenish and strengthen back muscles, relax shoulder and neck muscles and keep the spine healthy and flexible.

Detailed description of posture:

Lie flat on the ground with your knees bent and your heels close to your hips. Put your palms on both sides of your ears, press your fingertips under your shoulders, support your hands and legs on the ground, and lift your body off the ground to form an arc. Keep breathing for 5-8 times.

3. Double-angle A-type torsional forward bending type

This is a semi-high yoga pose, which can stretch hamstring muscles, groin muscles, hips and back, flexible shoulders and improve the function of digestive system.

Detailed description of posture:

Feet are one leg apart and enter in a long-distance standing position; The heel is slightly apart to the outside; Exhale, the upper body is folded with the hips down, and the palms are placed on the cushion directly below the shoulders; Visually look at the floor, while inhaling, the top of the head extends forward, and the coccyx extends backward in two directions respectively; Move the palm of your left hand under your face, twist your upper body to the right and open your chest at the same time. Your right arm goes straight to the ground and points to the ceiling. Turn your head slowly and look up at the fingertips of your right hand; Ensure that both hips are parallel; Keep breathing for 5~8 times.

4. Cobra posture variant

This is a backward bending yoga posture. Cobra deformation can increase the strength and flexibility of the spine and the strength of the back muscles. At the same time, it has good protective measures for liver, kidney and blood circulation.

Detailed description of posture:

Lie on your back, bend your left elbow to the ground, bend your waist backward, bend your left knee, lift your left leg, stretch your right hand backward and grab your left foot, and keep breathing for 5~8 times.

5. Three types of soldiers

↑ improving balance ability is most suitable for practicing warrior three styles. It can also strengthen the strength of thighs, ankles, core muscles, back and shoulders and stretch hamstrings and calves.

Detailed description of posture:

The mountain enters standing; Take a small step back with your right foot, lift your heel off the ground, and straighten your inspiratory arm up to three fingers on both sides of your ear, with your index finger facing up; Shift your weight to your left foot. When inhaling, stretch your arms forward and lift your right leg back and up from the ground. Place your right leg and torso parallel to the ground. The left foot presses down on the ground, and the left leg is straight and stable. Stare back at the heel and ankle on the upper side of the right leg, push your fingertips forward, and stretch your spine. Pay attention to your hips and keep them parallel. Keep breathing for 5-8 times.

Simple Yoga for Beginners Figure 2 Lotus meditation requires physical flexibility and muscle stretching as the foundation, and then slowly realizes lotus meditation. This action will make people feel particularly fulfilled, because once you can practice lotus sitting, the relaxed cross-legged state will make you feel more comfortable.

Sit hand in hand, bend your right knee, put your right foot as close as possible to the root of your left leg, then bend your left knee, put your left foot as close as possible to the root of your right leg, put your right heel close to your navel, and point your foot upward. Hands can be crossed behind your back and hold your feet.

Torsion can expel toxins, just like twisting a towel, massage the internal organs and make them work efficiently. Starting from the downward dog pose, the coccyx is upward, the abdomen is adducted, and looking down. Hold one hand steady, look back at your feet, and hold the opposite ankle with the other hand across your body. Pull your ankle, exhale and look at the sky. Twist to the sky, keep your feet and your other hand close to the ground. This pose twists your middle back.

This is a sitting posture stretching posture, stretching leg muscles and enhancing balance. After a long period of practice, you will find that this posture can stretch leg muscles, enhance leg strength, eliminate leg fat, and make thighs slender and waist slender. Sit on the mat with your back straight, your legs together and your instep stretched; Lift your legs off the ground, grab your left ankle with your left hand, straighten your arms, straighten your legs, and pull your right leg straight to your shoulders. Keep breathing smoothly, don't hold your breath.

This is a different one-legged upright balance posture. First lie on your stomach, inhale, lift one leg from the side, keep it upright and come to the side, exhale, fix your hands on one leg and hold it behind your back for a while. These postures may be uncomfortable when you practice, but as long as you stick to them, you will definitely have good results.

When people walk upright, the blood circulation changes from horizontal to vertical, but through handstand, the blood circulation changes and the blood supply to the head is improved. Inverted yoga is not easy to practice in many poses, and yoga practitioners can get results faster when challenged, thus gaining satisfaction. By practicing yoga by handstand, you can also feel the charm brought by yoga from the perspective of handstand and enjoy different yoga practice experiences.

Riding variant, which is a complicated posture, can relieve hip pain by stretching greatly. The movements are complicated, the practice effect is obvious, and you are the most moved by your persistence! First, the right leg is in front, the left knee is on the ground, and the calf is bent backwards; The body surrounds the right leg through the right side, with the right hand holding the right ankle and the left hand holding the instep of the left leg. Look at the direction of your finger.

Through safe, correct and precise exercises, standing and flexion and extension can effectively stretch the spine, increase the elasticity of the spine, effectively relieve the stiffness of the back muscles, make the back more straight, fully stretch the muscles of the back thigh, and effectively strengthen the strength of the front thigh. Come and study with Xiaomi.

Detailed explanation of bending posture before the station:

1, standing in the mountains, feet apart with hip width, knees straight, thighs tightened;

2. Abdomen in, elbows crossed and hips folded down. Elbows find the direction of the ground, shoulders relax and back relax. Relax your mind and clear your mind.

If you can't do handstand well, you might as well do double horns first. This formula can make all the glands in the brain work in harmony with the internal organs of the body. At the same time, it can make your face rosy and provide more blood oxygen to your brain. Brought in from the mountain style, feet are separated by more than one leg. Distance, tiptoe forward, no more than eight; Inhale, stretch your back naturally, lift your arms up, exhale, bend your upper body down and forward, put your hands on the line between your feet, shoulder width apart, and try to stick your head to the ground naturally. Put your hands forward behind your hips.

The back area is fully stretched, the chest is well expanded, the breathing is more complete, and the neck is stretched, which is also beneficial to the thyroid gland, strengthens the muscles of the upper back and the back of the neck, improves the posture, and makes the pelvic joints more elastic. Lie on your back, put your legs together, put your hands and feet together, prop up your body, inhale, stretch your spine, exhale, hold your chest out, and open your shoulders backwards and outwards.

Simple Yoga for Beginners Figure 3 1, Sitting Position+Meditation

Choose a casual sitting position, sit with your legs crossed, or stagger your feet back and forth to inhale mainly for the comfort of your body. The spine extends to the top of your head and exhales. Put your hands on your legs naturally and close your eyes. For 5-6 minutes, beginners can concentrate on breathing, try to control their brains and think nothing.

2. Yamagata

Stand with your feet together, tighten your thighs, stretch your spine, step on your shoulders in the direction of the ground to relax and sink, open your chest, look straight ahead, keep your chin slightly retracted, and breathe for 5-8 times.

Step 3 stand up and bend forward

Stand in the mountains, inhale, raise your hands above your head and exhale. Starting from the groin, bend forward and pay attention to keeping the spine in a straight line. Novices keep their hands on their thighs and breathe 5-8 times.

4. Magic chair style

When standing in a mountain posture, breathe in, your feet are hip-width, your hands are raised above your head, and you exhale, bending your hips and knees. Your hips feel like sitting in a chair. Pay attention to your knees and arms, try not to exceed your toes, and keep breathing for 5-8 times.

5. Tree style

Stand in a mountain posture, with your right knee bent, your right foot placed at the root of your left thigh, your right knee pointing down to the cushion surface to inhale, your hands folded on your chest to exhale, keep your right hip sinking for 5-8 breaths, and switch to the other side.

6. Low lunge

Standing in the mountain posture, straighten your left foot and take a big step backward. Put your hands on the vertical pad of your right leg on both sides of your right foot to inhale, extend your spine, and exhale. Keep your hips breathing down for 5-8 times and switch to the other side.

7. High lunge

Inhale on the basis of low lunge, straighten your spine, raise your hands above your head, close your hands and exhale, bend your right knee, keep your knees and toes in the same direction as your hips, and keep breathing on the other side for 5-8 times.

8. Warrior 2

Stand in the mountain style, with your feet open at an appropriate distance, your left foot turned 90 degrees outward, your left heel arched in a straight line with your right foot, and your hips centered. Stand up straight and inhale, raise your hands horizontally, exhale, bend your left knee in the same direction as your toes, turn your head to look at the direction between your left hands, keep breathing for 5-8 times, and change to the other side.

9. Cat style

Kneel on the cushion surface, with the instep of calf attached to the ground, legs and hands separated by hip width, thighs and arms perpendicular to the cushion surface, exhale, arch your back, lower your head, and stare at your navel for 5-8 times.

Niushi 10

On the basis of cat posture, rotate pelvis to extend forward to lumbar vertebrae, thoracic vertebrae and cervical vertebrae, finally raise your head, slightly retract your abdomen, and keep breathing for 5-8 times.

1 1, King Kong kneels

Kneel on the mat, sit on the heel with your feet together, inhale, stretch your spine and exhale, and your ischium sinks. Put your hands on your thighs and keep breathing for 5-8 times.

12, baby style

On the basis of King Kong's kneeling posture, bend forward and down, touch your forehead with your arms forward, and keep breathing for 5-8 times.

13, down dog type

Lie prone on the cushion, put your hands on both sides of your chest, spread your feet to the width of your hips, inhale, prepare to pedal your feet, tighten your thighs and exhale, keep your hips backward, straighten your legs and arms, stretch your spine in an inverted "V" shape, and keep breathing for 5-8 times.

14, inclined plate

Starting from the downward dog pose, the center of gravity of the body moves forward to the vertical pad surface of the arm, and the core body is tightened into a straight line, and the breathing is maintained for 5-8 times.

15, locust style

Lie prone on the cushion surface, put your hands on your sides to inhale, put your legs together or open with hip width to exhale, raise your head, open your chest while your legs are tilted back, extend your arms back, palms facing each other, relax in front of your eyes and keep breathing for 5-8 times.

16, body type

Lie on your back with your feet slightly larger than your hips, put your hands on your sides, palms up, close your eyes and meditate 10- 15 minutes.