Yoga classes usually begin with breathing exercises and end with slow, deep breaths. When you don't know what to do, focus on exhaling and inhaling, which is the best way to stay calm and help yoga posture. So, here are the simple essentials of yoga for everyone. Welcome to read and browse.

First, self-study yoga simple entry movements

1, tortoise style

1- 1. Sit on the yoga mat, bend your knees, keep your feet opposite, keep your knees as low as possible, hold your instep with your hands, inhale and look up at the front, and stretch your spine forward.

1-2, exhale, lower body down, forehead touching toes, feel the tension and relaxation of back muscles, keep breathing for five times, inhale and get up, exhale and relax.

Benefits: Yoga turtle posture can mainly exercise the flexibility of cervical spine and shape the lines of neck, which is of great help to eliminate double chin.

2. Fish varieties

2- 1. Lie on your back with your hands under your hips.

2-2. Inhale, press your head on the ground, gradually lift your feet, and raise your arms as high as possible to lift your back off the ground. Breathe naturally.

2-3. Inhale, slowly straighten your arms back, put your palms together, and keep your lower body unchanged.

2-4. Exhale, gradually straighten your hands from the top of your head until they are parallel to your legs, and keep them for 5 seconds, then slowly put down your back, put your head on the ground and relax your whole body.

Benefits: This yoga pose can stretch the intestines and other internal organs, stimulate the pancreas and promote the digestive system.

3. Pigeons are open

3- 1. Sit on the yoga mat, slowly turn your body to the right front, and try to keep your left calf and the back of your left foot close to the ground and straight.

3-2. Bend your right calf in front of you, put your instep flat, extend your right leg, move your center of gravity down, and put your hands above your knees.

3-3. Open your arms and raise your hands horizontally to keep your body stable and stretch your chest and lungs.

3-4. Exhale. Lean your head back, expand your chest, and keep breathing smoothly for five times.

Benefits: This yoga movement can correct the distortion of the lumbar spine and make hormones work normally. Treat dysmenorrhea and irregular menstruation, eliminate fat in abdomen, waist and buttocks, and have the effect of binding buttocks.

4. Down dog style

4- 1. First, lie on the yoga mat, with your hands on both sides of your chest, slightly wider than your shoulders. The middle finger or forefinger faces forward and is parallel to each other.

4-2. Slowly lift your upper body, press your toes to the ground, and slowly raise your hands. Hold your head high and your legs close to the ground. Inhale, keep your hands straight and parallel, exhale, and lift your pelvis and torso.

4-3, palm open five fingers, even vertical downward force. Press down the whole palm and the root of each knuckle, especially the root of thumb and forefinger, and bite the ground. The toes drive the whole lower body to stand up, do 4-4 push-ups, move your hands forward slowly (but avoid the negative inward excessive pressure of elbow joint) and tighten your arm muscles. Press your head back and keep your hips up. Exhale.

4-4. Keep your head backward until you reach the finish line, stretch your arms forward on the ground, and open your ribs when you take a deep breath. Relax between each rib when exhaling. It lasts for 8 seconds.

4-5. Knee down, take a kneeling position, and put your arms back until they are parallel to your feet. The whole pose is close to the baby pose.

Benefits: The dog pose under yoga can eliminate the fatigue of the day, slow down the heart rate, strengthen the legs, strengthen leg stretching, relieve shoulder stiffness, relieve shoulder arthritis, and relieve insomnia and headache.

5, push grinding type

5- 1. Sit on the floor with your legs spread forward, and the distance between your feet should be large. Don't bend your knees, keep your legs straight. Keep your back straight and put your hands and fingers in front of you.

5-2, the upper body leans forward, and the arm drives the body to do horizontal circular motion.

When practicing this yoga movement, breathe smoothly and regularly. Be sure to move slowly, don't push suddenly. Inhale when leaning forward, try to lower your head and feel your body stretch. Try to lean back and exhale.

Benefits: Yoga grinding can exercise the muscles of various parts of the abdomen well, and can massage the organs of the abdominal cavity, effectively relieving abdominal pain and other effects.

Second, matters needing attention in practicing yoga

1, don't do yoga on an empty stomach.

It is best to finish eating one hour before yoga, but if you are too late to eat an hour ago but are hungry, you can eat a banana 20 minutes before yoga, which can resist hunger without indigestion.

Don't be shy to show off your figure.

People who practice yoga in advertisements are slim, but they can practice yoga well regardless of their waistlines. In fact, research shows that yoga can help people lose weight and avoid getting fat.

3, don't have to pursue the ultimate

You may have seen a yogi twist his body like noodles, but this is only the best state of practice. Even if you are born stiff, your body will become flexible through practice. In addition, you should know that yoga is not only about posing, but also about adjusting breathing and relaxing.

4, do not need socks and gloves

Non-slip gloves and socks will make you feel wrong about the position of your body when practicing yoga posture, which will lead to the inability to do specific yoga movements and the effect of yoga practice will not be exerted for a long time.

Step 5 adjust your breathing

Yoga classes usually begin with breathing exercises and end with slow, deep breaths. When you don't know what to do, focus on exhaling and inhaling, which is the best way to stay calm and help yoga posture.

6. Baby style is a good partner for beginners.

In yoga class, the teacher may make everyone have different degrees of movements, so when some movements are really impossible, don't panic, you can try to make a more relaxed baby posture. When breathing is not smooth, you can also try to do the baby pose to adjust your breathing.

7. Take a bath at least 15 minutes after practicing yoga.

8. When doing handstand posture, patients with high blood pressure and low blood pressure, patients with head injury, dizziness and heart failure should not do it, and menstrual women should not do it, so as to avoid head congestion and danger.

9. Don't worry that your bones and muscles are hard and you can't bear the torture of various postures. In fact, as long as you follow the teacher's practice procedure and cooperate with the breathing and stretching skills guided by the teacher, let nature take its course and take it slowly.

10, yoga should be as simple and relaxed as possible. It is best to practice barefoot and take off your watch, belt or other accessories.

1 1. It is very important to keep the air circulating during pranayama practice.

12, the mat should have supporting force, it is not good to be too soft or too hard, and never let your feet slip.

;