1. Yamanashi: Feet are hip width apart, arms are raised above the head, hands are parallel, shoulders are relaxed, and chest is opened. Related chakras: heart chakra-wind element; Change: A common change in Yamanashi is to put your arms on your sides and your palms forward; Benefits: Asana is an introductory yoga posture with many benefits, such as improving posture and blood flow around the heart.
2. Stand forward: stand with your feet together and bend forward from your hips to ensure that your spine is elongated, your knees are slightly bent, your hands are placed on both sides of your feet, your fingertips are in line with your toes, and your head and neck are relaxed; Related chakras: root chakras-earth elements; Change: Depending on your flexibility, you can put your hands on your calves or yoga bricks. Advantages: this pose stretches the hamstrings and calves well, and also strengthens the muscles around the thighs and knees.
3. Down-dog posture: stand in front of the mat, bend your knees in front of the mat, put your hands on the mat, retreat your feet, press your hands and feet into the mat evenly, press your heels on the ground, stretch your spine and stare at your toes. Related chakras: root chakras-earth elements; Changes: The knee flexes slightly, and the spine becomes longer and straighter. Benefits: It is part of Japanese worship, stretching back muscles and upper body.
4. Warrior: Stand, with the left foot retreating, the heel of the right foot aligned with the arch of the left foot, bend the right knee so that the thigh is parallel to the ground, open your arms to your sides and look forward. Related chakras: umbilical chakra-fire element; Change: If your neck is uncomfortable, look forward instead of your right hand. Benefits: This posture is very suitable for strengthening abdominal muscles, legs and thighs. Stretching stimulates the health of abdominal organs.
5. Triangle: Stand, with the feet backward, the heel of the right foot aligned with the arch of the left foot, arms open, and exhale. The right arm extends forward to the right tibia, while the left arm is lifted upward, the left hand points to the sky, and the trunk is parallel to the ground. Watch the left hand; Related chakras: umbilical chakra-fire element; Change: If there is discomfort in the neck, please look forward; Benefits: This position opens the hips and strengthens the core and abdominal muscles.
6. Locust style: prone, legs straight, feet close together, hands on both sides of the body, palms down, inhale, chest out, then upward, keep the core tight, shoulders down and backward, and legs lifted off the mat. Related chakras: umbilical chakra-fire element; Change: put your hands and arms on your sides and press your palms to the ground; Benefits: This posture is very suitable for strengthening the core, leg muscles, buttocks and lower back.
7. Tree: Stand on the yoga mat, lift your left foot off the ground, put it above the inner side of your right thigh, raise your hands or hold your chest, and stare at a point to help you keep your balance; Related chakras: brow chakras-all elements are combined; Change: you can put your left foot above your ankle or knee; Benefits: The tree shape is very suitable for enhancing our sense of balance, thus improving our attention.
8. cobra pose: Lie on your stomach, legs straight, feet together, wrists under your shoulders, fingers forward, lift your chest with your core, and stare at the sky. Related chakras: heart chakra-wind element; Change: touch the ground with your elbows and gently resume stretching. Benefits: This posture can strengthen the back muscles and stretch the front side of the body.
9. Bow: Prone, stretch back, grab your left ankle with your left hand, grab your right ankle with your right hand, inhale, hold your chest out, lift your shoulders off the ground, and lift your thighs at the same time. Related chakras: umbilical chakra-fire element. Change: you can grab the calf or the foot. Benefits: This posture can stretch the quadriceps and strengthen the core strength.
10. Bridge: Lie on your back, bend your knees, keep your feet close to your body, put your palms down on the ground, lift your torso up, and pull your chest to your chin. Related chakras: umbilical chakra-fire element. Change: You can cross your fingers on the ground, which will make your chest higher off the ground. Benefits: This posture helps to strengthen the gluteus maximus, quadriceps femoris and core muscles. Holding the chin close to the chest will stimulate the thyroid gland and is said to help regulate hormones.