Although yoga is a fitness exercise that everyone can participate in, it requires high physical flexibility, and most beginners are not very flexible, so we can start with basic yoga movements. Let me introduce it to you, I hope it will be useful to you!

Step 1, the soles of the feet are opposite and the back muscles are stretched.

Shake the upper body back and forth

Sit on the ground with your feet together. Knee can't touch the ground, slowly rocking back and forth, repeatedly making pubic bone close to and away from the ground, which can relieve the vicinity of hip joint. Twenty times.

2, one leg out, the amplitude is slightly smaller.

Shake the pelvis back and forth

Keep your left leg straight and touch the ground with your hands. Straighten back muscles, breathe slowly, and move pelvis back and forth slightly like 1, which can relieve hip joint. Twenty times. The same is true of the right leg.

3. Open your legs and straighten your back muscles.

Move the pelvis back and forth slightly.

Make hip ischium vertical to the ground, pelvis upright, and sit down. Open your legs to an angle where the pelvis will not fall, and bend your knees slightly to keep your back muscles stretched. Keep this state and move the pelvis back and forth slightly like 1 and 2. Twenty times.

4, erect pelvis to move the line of sight.

Move your shoulders slowly.

Keep the pelvis upright, move your eyes slowly, and turn your neck and elbows at the same time to relieve from your back to your waist. Repeat for about 40 seconds. Then slowly stretch your back muscles and lean forward.

Step 5 finish

The knee does not need to be stretched, and the leg opening angle can be 90. Slowly tilt the upper body forward while stretching the back muscles and expanding the chest of the kit. Be careful not to bow your head. Breathe slowly in this state and keep it for about 30 seconds.

Dog's posture

Lower your body, lift your hips, support the ground with your hands, and straighten your legs and arms in an inverted V-shape.

Wood board type

Inhale, do push-ups, put your feet straight on the floor, put your hands flat on the floor and keep your body straight.

Exhale, bend your elbows and lower your body until your chest touches the ground.

Cobra pose yoga

As shown in the picture, lie flat on the floor with your upper body bent upward. The degree of bending can be determined according to your own situation to the degree that you feel comfortable.

Basic yoga movements are not difficult. Everyone can do every movement as accurately as possible, but I suggest you warm up before practicing yoga. After all, we don't exercise often and our limbs are stiff. Warm-up exercises can avoid sports injuries.

Reverse yoga

Stand up straight, feet apart, outside your hips, hands behind your back, inhale, slowly lean back, and lift your chest and shoulders down.

Bending forward tilt type

Exhale, bend your knees, lean forward, put your body in front of your thighs, straighten your arms and hold your fingers, raise your arms, turn your head and point forward.

Chair yoga

Exhale, kneel down, open your fingers and straighten your arms. When your thighs are almost parallel to the ground, move your arms to your ears and put your weight on your feet. Inhale, stand up straight, put your arms at your sides and exhale.