In fact, beginners have just begun to contact yoga. If they do some simple freehand exercises first, they will actually feel good and have a good practice effect.
For example, today I recommend 12 basic yoga hip lift, which can also be done at home. Keep practicing every day, and your hips will naturally become upturned and plump. Let's try it together:
Action 1:
Stand with your feet together in a mountain pose.
Inhale and stretch your spine.
Put your hands above your head and put out your fingertips.
Exhale and tighten thigh muscles.
Bend your hips and knees, and put your hips back.
It feels like sitting in a chair.
Hold for 20-30 seconds and repeat the exercise for 2-3 groups.
Action 2:
Stand on the mountain, stand on tiptoe.
The body bends forward and down slowly.
At the same time, both arms are backward and upward.
Hold for 20-30 seconds and repeat the exercise for 2-3 groups.
Action 3-4
Stand in a mountain style and take a big step forward with your right foot.
The right calf is perpendicular to the pad surface, and the buttocks are facing right.
Inhale, stretch your spine, and raise your hands above your head.
Exhale and bend your right knee 90 degrees downward.
Stretch your left leg back hard and tighten your hips.
Hold for 20-30 seconds.
On the basis of action 3, lift your hind legs upward.
At the same time, lean forward and form a straight line.
Enter the "T" balance and tighten your hips.
Hold for 20-30 seconds and repeat the other side.
Actions 5-6:
Stand on the mountain, spread your feet and keep a proper distance.
Turn your left foot 90 degrees outward.
The heel of the left foot is in a straight line with the arch of the right foot.
Inhale, stretch your spine and raise your hands horizontally.
Exhale and bend the vertical pads of the left knee and leg.
Don't exceed your toes with your knees. Turn your eyes and look at the fingertips of your right hand.
Hold for 20-30 seconds.
On the basis of action 5, the center of gravity of the body moves forward.
Lift the right leg backward and upward, and support the cushion surface with the left hand.
Push your right leg back and keep your hips straight.
The right arm is extended upward and the spine is in a straight line.
Hold for 20-30 seconds and repeat the other side.
Action 7:
Lie prone on the mat and put your hands on your chest.
Open your feet to hip width, exhale, and turn your hips back and up.
Straighten your legs and arms and stretch your spine.
Enter the downward dog pose and lift your right leg backwards and upwards.
Tighten your hips, hold for 20-30 seconds, and switch to the other side.
Action 8:
Kneel on the mat surface, with double thigh arms perpendicular to the mat surface.
Legs, arms, hip width apart, kneeling on the four corners.
Exhale, keep your body stable, and lift your right leg backwards and upwards.
Then stretch your left hand forward.
Hold for 20-30 seconds and switch to the other side.
Action 9:
Kneel at all corners to keep your body stable. I don't understand.
Lift your right leg outward and repeat the exercise 12-20 times.