How to start practicing the basic skills of yoga? In daily life, many women practice yoga in their spare time, which is beneficial to our health. Next, I will tell you how to start practicing the basic skills of yoga.

How to start practicing the basic skills of yoga? 1 Practice meditation: meditation can make people relax wholeheartedly, relieve tense muscles and stiff joints, and make people enter the best state. The commonly used poses in meditation are as follows:

Simple sitting posture: sit on the yoga mat, cross your legs, put your hands on your knees, straighten your back, tighten your jaw, breathe naturally, and close your eyes for meditation.

Semi-lotus sitting: sitting on the yoga mat, legs straight, feet bent, feet as close as possible to the perineum, hands on knees, back straight, ankles relaxed, meditation with eyes closed.

Abdominal breathing: Breathe by moving the diaphragm up and down. When breathing, the abdomen will bulge first and then contract.

Chest breathing: Use rib muscles to pull the whole lung for breathing. When breathing, inhale slowly, let the ribs expand outward, fill the chest with breath, and then exhale slowly to relax the chest.

Shoulder Breathing: Breathe with the upper lungs. When breathing, only use the upper part of the chest to feel the movement near the clavicle.

One of the ways to practice the basic skills of yoga.

First, the triangle type

1, legs spread about one and a half shoulder width, feet at a 60-degree angle, hands hanging to the side.

2. Raise your arms to your shoulders, inhale and shake your upper body left and right.

3. Exhale, extend your right hand downward until you touch your ankle, and at the same time extend your left arm upward, and look up at the fingertip of your left hand. The other side repeats the action in the same way.

Second, heroic style.

1, the legs are separated by about two shoulders, the left foot is in front, the right foot is behind, and the toes of the right foot are spread out about 60 degrees. Hands hanging at your sides.

2. Stretch your hands up, put your fingers together, put your palms together, and keep breathing.

3, exhale, the left knee is bent at a 90-degree angle, and the thigh is parallel to the ground.

Efficacy: Stretching the upper body can effectively reduce the fat in the legs.

Method 2 of practicing the basic skills of yoga

First of all, the dog's style

Feet and hips are the same width, hands and shoulders are the same width.

The abdomen is adducted, the ischium is extended backward, and the spine is elongated.

Step on the ground with the heel, lift the thigh muscles and keep breathing for 8 times.

Second, baby style.

Toes touching, knees apart, hands stretching forward, forehead touching the ground.

Stretch the spine forward and the ischium backward 1 min.

Third, the bow type

Squat down, bend your knees, and grab the instep with both hands.

Inhale, lift thighs and chest, keep heels away from hips, and open shoulders.

Keep breathing eight times.

Method 3 of practicing the basic skills of yoga

First of all, lizard style

Lie on the yoga mat, open your legs, support the ground with your hands, lift your upper body so that your abdomen leaves the ground, and then adjust your breathing. Raise your head when inhaling, slide your arms forward, and tilt your hips when exhaling, so that your chest and chin are close to the ground.

Second, the spine is twisted.

Put your left leg on your head and hips, inhale, lift your arms, stretch your spine, exhale, turn back, put your hands together on your chest, adjust your breathing and look to the right.

Third, the ship type

Lie on your back on the yoga mat, straighten your legs, look forward, put your feet together, and then adjust your breathing. When inhaling, lift your legs and hips, put your body center of gravity on your hips, exhale, land on all fours and relax.

How to start practicing the basic skills of yoga? 2. The basic action style of yoga.

Group 1: Single Lotus Practice

Lotus sitting is the basic sitting posture in yoga. You can do this while watching TV, which can help move many ligaments and keep the meridians unobstructed.

Steps:

A. Maintain a normal sitting posture and straighten your legs naturally. Bend your left leg, place the instep of your left foot in the groin of your right thigh, put your hands on your left knee, and gently move your left knee up and down several times to make it finally touch the ground.

B. After the left leg slowly recovers, massage the knees and ankles with both hands.

C. Change the right leg, and gently press the right leg according to the left leg movement.

D, repeating the above actions for three to five times; Pay attention to leg press every time, and don't be too violent.

Group 2: Semi-tillage against the wall

"Plowing" can be called a posture of staying young forever in yoga. We can make use of the walls and wardrobes at home and turn some parts of our bodies upside down properly every day, which can make our legs more beautiful.

Steps:

A.put your hips close to the wall.

B.lean your leg against the wall.

C. naturally relax the upper body and lie on the ground for a period of time.

The third group: rod type

This posture can make the sleeping body wake up quickly, and the whole body is filled with sufficient and fresh oxygen. Long-term persistence can keep the abdomen flat.

Steps:

A put your arms on both sides of your head, with your fingers crossed and your palms inward.

B. Take a deep breath, stretch your body in two directions as much as possible, and keep your muscles tight for a second or two.

C. Exhale and relax. Repeat two or three times.

Group 4: lizard style

This posture can wake up the spine, promote the blood circulation of the spine and nerves, and make all parts of the body start quickly.

Steps: After doing the stick pose, put your body on your stomach.

A. Support the mattress with your arms so that your hips are up and your legs are kept at about 90 degrees.

B. The chest and chin touch the ground, and the arms are straight forward. Take a few natural breaths.

C. then put your hips back on your heels and have a rest.

Group 5: Back exercises

Sometimes sitting at a desk for a long time will gradually make our spine lose its elasticity and form a hunchback shape. So, after working at the desk for an hour, we can relax with high-backed chairs.

It can increase the elasticity of the spine and make the body more flexible, which is the best way to exercise the spine.

Steps:

A. put a small cushion on the back of the chair. Turn your back to the chair and put the thoracic spine on the cushion. Keep your legs straight and your arms behind your head; Breathe naturally.

B. after the repair, relax for a while and arch your chest.

Group 6: The cat stretches behind the chair.

It can increase the elasticity of the spine, nourish the nervous system, improve blood circulation, promote digestion and help eliminate excess fat in the abdomen.

Steps:

A. Hold the chair back with both hands and keep your legs together and straight.

B. Inhale, raise your head, and contract your back muscles, so that your back collapses as much as possible. Breathe naturally and hold for a few seconds.

C. Exhale, bow your head, arch your back upward, and tighten your abdominal muscles. Breathe naturally and hold for a few seconds.

D. repeat five or six times.

How to start practicing the basic skills of yoga? What are the benefits of doing yoga often?

1, shape and cultivate one's morality

Yoga takes many forms. Regular practice can make the curve of the body more obvious. In addition, it can also increase the softness of the waist and the toughness of hands and feet, which plays an important role in shaping a perfect figure. In addition, persistent practice can effectively delay hip muscle sagging.

2. Relieve physical fatigue

In the process of practicing yoga, you can effectively and properly stretch the bones and muscles of the whole body, effectively improve the fatigue of the human body, and it is very suitable for some people who are sedentary and stressed.

3. Promote blood circulation

In the process of practicing yoga, by squeezing, pulling, stretching, twisting and other postures, the blood circulation of the whole body can be smoother, the elasticity of blood vessels can be enhanced, and it plays an important regulatory role in promoting blood circulation.

Step 4 purify the mind

When practicing yoga, the whole body's energy will be concentrated on the action, and with the movement of breath, it has an excellent regulating effect on people's emotions, which can make people forget their troubles in the process of practicing yoga, and face life with a peaceful and quiet heart, effectively purifying the soul.

5, enhance physical fitness

Regular practice of yoga can make people's joints, muscles and blood vessels in a relatively balanced state, which is bound to be related to maintaining the function of zang-fu organs, so regular practice of yoga is also a favorable guarantee for strengthening the body and strengthening the physique.

Step 6 adjust your breathing

Many postures in yoga require breathing. By controlling spontaneous breathing, the body is in a relatively stable position, thus achieving balance. Therefore, practicing yoga frequently is an important way to regulate breathing.

Matters needing attention in practicing yoga

1. Yoga is a quiet aerobic exercise, so when practicing yoga, you must have a stable and impetuous heart.

Although yoga looks gentle, it has strong internal force. For people with high blood pressure and lumbar and cervical diseases, the range of yoga movements should not be too large. In addition, it is good to practice yoga on an empty stomach.

3. Yoga pays attention to a process. Before practice, you should do ligament activities and lacing to reduce discomfort in yoga practice. In addition, the choice of yoga style should be based on one's own tolerance, and should not be rushed, but should be gradual to avoid injury.

Another thing you need to know is that yoga is not just a simple pose and modeling, but an adjustment of movements through breathing and breathing, so as to achieve more effects.

In addition, many people think that yoga is suitable for some people with good figure, so they will give up. However, yoga is regardless of age and figure, as long as you have a healthy heart.

4. Some movements of yoga are very big, so it is easy to make some big movements in the body when practicing. Therefore, when practicing yoga, it is good to ensure that you are on an empty stomach. Generally, eating for about 2 hours can effectively ensure that the food in your stomach is completely digested and avoid physical discomfort during exercise.

A person suitable for yoga.

1, sedentary working population

Nowadays, many people usually sit for a whole day at work. Sitting for a long time will not only make people listless, but also be an important factor endangering their health.

After a whole day's work, we might as well do some yoga. In the process of exercise, the whole body can be in a relatively active state, the body and mind can be well relaxed and adjusted, and the body will become more energetic. This is not only an effective way of fitness, but also a good way of decompression.

2. People who want to lose weight healthily

Nowadays, many people almost hope that thinness is beautiful, and think that only thinness can make them versatile, and they will pay special attention to their bodies in daily life, so they take various methods to lose weight, among which yoga is the best choice.

In the process of practicing yoga, the whole body fat can be burned at a high speed, so it can be more effective for losing weight, and at the same time, it will not only cause bad harm to the body, but also effectively safeguard people's physical and mental health and help you achieve twice the result with half the effort.