Beginners usually practice yoga by themselves. Except that you have a teacher in the yoga studio who can teach you how to practice, the rest of the time they practice by themselves, which may be a book or an audio. If the conditions are better, you can buy video tutorials, but these tutorials often can't give you advice and guide you in yoga mistakes.

Yoga is not a simple copy of the tutorial. It requires you to relax yourself, get rid of stress, and let your mind absorb energy and feel breathing through core exercise and careful meditation. Practicing yoga can effectively improve the temper and personality of the human body and make you more cheerful; It can also help people who are emotionally unstable to become stable.

And yoga is a form that can be practiced anytime and anywhere. No matter where you are, you can practice as long as there is no noisy sound around you, and you don't need special equipment, just a thick yoga mat.

So today I'm going to talk about a group of yoga poses that beginners can practice and matters needing attention, so that you can teach yourself yoga, which is particularly professional.

1. Pigeon style

Dove effect:

1. Exercise the muscles of the front thigh, stretch the muscles of the forequarters, and strengthen the strength of the thighs and the lines of the calves;

2. Lift the hips, open the hips, and flex the hip joints;

3. Open and soften the shoulder joint to eliminate the worship of meat and butterfly arms;

4. Make the waist softer and slimmer, and improve the stiffness of the waist;

Dove-like practice:

A. Starting from sitting cross-legged, one leg is straightened backwards, while the leg is rolled forward and the back is straightened;

B. Twist your hips, bend your knees with straight legs, lift your calves, and hold the soles of your feet with your hands;

C. Pull the soles of the feet with the opposite arm, and the other side stretches forward to touch the ground;

D raise your arms above your head, bend over and look back, and sit in a standard pigeon posture.

2. Wheeled

Wheel efficiency:

A. Tighten thigh muscles and repair leg lines;

B. Tighten hip muscles to make hips more elastic and rounded;

C. Stretch the spine, enhance the lubrication of the spine and relieve the stiffness of the waist;

D. open the back, open the chest, improve the hunchback, chest and so on.

E. Enhance arm strength, improve meat worship and butterfly stroke arm;

F. eliminate physical fatigue, tension and physical rigidity;

G. increase bone density and prevent osteoporosis.

Wheeled practice steps:

A. Lie on your back with your feet shoulder width apart, bend your knees and put your hands next to your ears;

B. Start your body on the stage, leave your hips off the mat, and straighten your arms and legs;

C. Put your feet on the ground, stand on tiptoe, and then look up;

D. Hold the pose for 30 seconds, slowly withdraw the action again, and return to supine rest.

Although the above two poses look simple, for beginners, the details that need attention must not be forgotten. Remember the precautions and practice correct yoga.