Basic skills of yoga for beginners

Basic skills for beginners to learn yoga. Yoga is one of the exercises that many women choose to do at home. Many yoga postures can help us meditate and shape. Yoga that looks relaxed is actually very tiring. Let's share with you the basic skills of beginners.

Basic diagram of beginner yoga 1 1, mountain posture

Asana is one of the most basic yoga postures, which can help you concentrate. Wake up the whole body when practicing this pose. Remember, the mountain wind is far from being simple and straight.

How to practice mountain posture;

* Stand with your legs slightly apart and press the floor with your feet.

* Pull up your quadriceps, with the inner thigh facing the midline.

* Tighten your core muscles

* Relax your shoulders

* Put your arms vertically beside your body.

* Keep 10 breaths.

2. Tree posture

Tree pose is a basic pose suitable for beginners to practice, because it can help you gain physical and mental stability. This is a balanced pose, which helps to strengthen ankles, knees, calves and abdomen.

How to practice tree posture;

* Starting from asana, slowly shift the center of gravity to the left foot and bend the right knee.

* Grasp the right foot and put the heel on the left thigh.

* Straighten your left leg and keep your balance.

* Put your hands on your chest and fold them.

* Press the right foot hard into the inner thigh, and at the same time resist the outer side of the left calf.

* Keep 10 breaths.

* practice changing sides.

Tip:

If the heel is uncomfortable on the thigh, put the sole on the calf (but avoid putting it on the knee, which will lead to injury).

Gaze forward and focus on objects 5 to 10 feet in front of you.

3, cat/cow posture

Cat-cow pose is a combination of cat pose and cow pose, which is a common yoga posture and is usually interrelated. This slow and controlled back-and-forth movement is a yoga posture suitable for beginners, which can gently relax the back and spine.

How to practice the cat/cow pose;

* Start with the table style.

* Exhale, arch your back upward, and gently move your chin close to your chest.

* Inhale, look up, and tuck in.

* Repeat this sequence 3 to 5 times.

4. Plate type

Plate is famous for strengthening core muscles, chest, waist, arms, wrists and shoulders. By gaining strength and endurance through this yoga pose, beginners will be prepared for more challenging poses in the future.

How to practice the board:

* Starting from the table, the wrist is below the shoulder.

* Lift and straighten your legs until your body is in a straight line.

* After your hands are separated, press your fingertips and palms into the mat.

* Keep 10 breaths.

Tip:

Keep your hips stable,

Keep your ears away from your shoulders and your eyes on the floor.

5. cobra pose

Cobra pose is a simple but very effective yoga posture, because it can strengthen the core and open the chest. Because this is a relatively gentle stretch, it is usually used as a substitute for the dog in the beginner's sequence.

How to practice cobra pose:

* First, lie on the mat.

* Bend your elbows and put your palms on the mat under your shoulders.

* Inhale and lift your chest from the mat.

* Gently raise your head and look straight ahead.

* Keep breathing for 3 to 5 times.

Tip:

Put your legs together and press hard on the mat.

If your lower back feels uncomfortable, you can increase the curvature of your elbow by lowering your body close to the floor.

6. Down Dog Style

Down dog pose is a comprehensive recovery and extension, which is very suitable for beginners to practice frequently. Although it mainly stretches hamstrings and calf muscles, this posture also helps to stretch and strengthen arms and wrists.

How to practice the dog pose;

* Starting from the table, lift your hips and land on all fours.

* Press the outer edge of the palm and push your fingertips into the mat.

* Feet are hip width apart, and beginners stand on tiptoe.

* Put your weight on your leg.

* You can lengthen the spine by bending your knees, and then try to straighten as much as possible.

* Keep 10 breaths.

Tip:

If your spine is not stretched, try bending your legs.

Keep an eye on your toes

7. Warrior II posture

Warrior II is a powerful yoga posture, which can help beginners to increase their endurance and attention. This is a deep hip-opening yoga posture, which can stretch the legs, groin and chest, and also strengthen the hamstring, quadriceps, calf, gluteus and abdominal muscles.

How to practice the second soldier;

* Starting from the downward dog pose, move your right foot to the inside of your right hand.

* Bend the right knee above the right ankle.

* Rotate the left foot so that it is parallel to the rear edge of the mat.

* Step on the mat with your feet firmly, and align the arch of your left foot with the heel of your right foot.

* Extend your right arm forward, your left arm backward, palms down, and keep your arms parallel to the floor.

* Keep 10 to 12 breaths.

* Then change sides to practice.

Tip:

Press your feet firmly on the mat.

Make sure your knees don't exceed your front ankles.

8. Triangle

Triangle is an important posture for all beginners to practice because it is one of the most common standing postures in all yoga schools. It can stretch the hamstring muscle and open the chest, while strengthening the core.

How to practice triangles:

* From the second soldier, straighten your right leg.

* Keep your right hip down and extend your right hand down to the tibia, ankle or floor.

* Align the left shoulder with the right shoulder and open the chest.

* Extend your left arm to the ceiling.

* Turn your eyes to the tip of your left finger.

* Keep 10 to 12 breaths.

* Then change sides to practice.

Tip:

Keep the front knee slightly bent to prevent overstretching.

If you can't comfortably touch your tibia, ankle or floor with your fingertips, you can put a yoga block under your palm.

If your neck is tense, stare at the floor.

9. Sit and twist

Sitting matsyendrasana is one of the best postures to improve the flexibility of the spine, and beginners should pay attention to prevent injuries.

How to practice sitting and turning;

* crutches, legs together.

* Bend the right knee, and the right foot comes to the outside of the left hip, and the left knee is close to the chest.

* Twist the spine gently and slowly,

* Put your right hand on the mat behind the right side, and press your left elbow against your right knee.

* Look to the right.

* Keep breathing for 5 to 8 times and practice while changing.

Tip:

Keep your spine stretched.

Put the soles of your feet firmly on the mat.

10, baby style

Baby posture is a simple rest posture, which helps to readjust the body and reconnect breathing. It is a yoga posture suitable for beginners to practice. It can stretch the hips, thighs and legs, and release the tension in the back, shoulders and chest.

How to practice baby posture;

* Kneel on the floor

* Knees and hips apart, gently sitting on the heel.

* Exhale and lean forward

* Put your forehead on the mat

* Stretch your arms forward and put your palms on the mat.

* Keep 10 to 12 breaths.

Tip:

Keep your arms straight.

Push your hips back.

If your knees are uncomfortable, please put a cushion between your hips and heels.

Beginner Yoga Basic Skills Picture 2 Twelve Yoga Prayers are basic movements at the entry level of yoga, but they cover forward flexion, backward flexion, standing, handstand, balanced posture, and both strength and flexibility exercises. Both beginners and experienced yoga practitioners can get a comprehensive exercise from the yoga practice on 12.

I remember when I was in yoga class, for a month in a row, the practice time of asana every morning was infinite cycle yoga and twelve kinds of Japanese worship.

Moreover, 12 worship of the sun is the most basic and classic serialization, which lays a solid foundation for future serialization.

Starting from the sequence diagram, the action sequence is arranged from left to right. They are: praying, stretching back, bending forward, riding, lowering the dog, falling to the ground, cobra pose, lowering the dog, riding, bending forward, stretching back and praying.

underneath

1, pray

Stand in a mountain style, with your feet shoulder-width apart, your feet flat, your hands crossed on your chest, and your legs tightened upward. Finally, the bones are retracted, the ribs are retracted, and the shoulders are extended and sunk. Head and neck straight, chin slightly retracted, forearm flat, thumb against chest. Close your eyes and adjust 3~5 groups of breathing.

Step 2 stretch your arms and lean back

Inhale, put your hands above your head, exhale with palms facing each other, drive your arms up and back, and add your chest to the sky: do what you can, and don't let your lumbar vertebrae be squeezed.

Step 3 bend forward

Inhale, the arm drives the upper body to exhale, and the buttocks are folded down, keeping 5~8 groups of breathing. Supplement: Forward bending is to gather your hips, not your waist, and you can bend your knees slightly.

4. Riding style

Inhale, bend your knees and put your hands on your feet. Exhale, take a big step back with your left foot, inhale with your knees and instep attached, raise your hands above your head, exhale, and sink your hips. Keep breathing for 3~5 groups. Stretch your spine every time you inhale, and sink your hips every time you exhale.

5. Down Dog Style

Inhale, lift your hind legs and knees off the ground, and point your toes. Exhale, right foot backward, left foot close together, inhale, knees bent, toes on the ground with both hands, hips lifted to the highest exhalation, legs straight, heels on the ground, down dog style, keep breathing for 5~8 groups. You can do several groups of dynamic exercises, inhale and bend your knees; Exhale, straighten your legs and land your heels.

6. Eight-body throw (from dog string to cobra)

On the basis of getting off the dog, get on your knees, inhale with your elbows supported, move your center of gravity forward, let your upper body pass between your hands and the cobra exhale, with your ribs between your hands, and look up at the ceiling. Supplement: This is a transitional action. A group of breathing completed

7. cobra pose

Cobra pose, keep breathing. Group 3-5.

Supplement: Hold your elbows with ribs, open your chest, sink your shoulders, and extend your spine upward. Don't squeeze the lumbar spine. Keep your feet shoulder-width apart.

8. Down Dog Style

Inhale, bend your knees, pad your toes and lift your hips. Exhale and straighten your knees and step on the ground with your heels. Keep breathing for 5~8 groups in downward dog style.

9. Riding style

Inhale, lift your left foot, exhale, and put your left foot between your hands and take a big step forward. Inhale and raise your hands above your head. Exhale and sink your hips. Keep breathing for 3~5 groups. Stretch your spine every time you inhale, and sink your hips every time you exhale.

10, forward bending type

Inhale, put your hands on both sides of your feet, straighten your hind legs and exhale on your toes. Right foot forward, left foot together. Inhale and stretch your spine. Exhale and fold your hips, and keep breathing for 5~8 groups.

1 1, reclining

Inspiratory arm drives upper body upright. Breathe back.

12, pray

Inspiratory arms drive the upper body to exhale, and hands fall from the chest to pray for 3~5 groups of breathing. A set of basic yoga prayers 12 is over. You can start from scratch and then practice. For beginners, if you can master this knowledge of worship and practice it repeatedly, you can achieve the full effect of practicing yoga. There is no limit to how many groups you can do. My personal record is 108 group.

Beginner Yoga Basic Skills Picture 3 0 1 Action: king kong sit

The steps are as follows:

(1) Knees and feet together, kneeling on the heel.

② The spine stretches upward, the shoulders sink downward and backward, the coccyx rolls inward to avoid collapse, and the hands fall on the knees.

Common problem: lumbar collapse occurs.

Solution: The coccyx slightly rolls down, tightening the abdomen and keeping the back flat.

02 baby style

The steps are as follows:

(1) Sit in king kong sit, kneel on your heels and put your big toes together. Knees are hip width apart. Inhale.

② Fold the torso forward, exhale, put your chest on your knees, and put your forehead on the yoga mat.

③ Stretch your arms forward and put them on your head. The distance between the arms is slightly wider than the shoulders. Keep breathing for 3-5 times.

④ Inhale and return to king kong sit.

Breathing: Exhale and lean over, inhale and restore. Keep breathing evenly during folding.

Action point: put your weight completely on your legs and fully stretch your spine.

Frequently asked questions: the forehead can't stick to the ground.

Solution: you can bend your arms slightly, put your hands on top of each other, and put your forehead on the back of your hand. You can also put a yoga brick or a soft towel under your forehead.

Roll back and forth on your back.

The steps are as follows:

Bend your knees and sit at the bottom of the yoga mat.

(2) Hold the back of the hip gently with both hands, exhale, and then do a back roll.

③ Roll backwards until the thigh is almost parallel to the ground, and the calf forms an included angle of 45 with the thigh, and keep breathing for 3-5 times. During the period, gently hold the back of the waist with your hands to maintain balance.

Breathing mode: exhale backward and inhale backward.

Action points: Don't rely on the inertia of the body to roll, but learn to control it with the strength of abdominal muscles and back.

Common problems: after rolling back, you can't keep your body stable.

Solution: Support the ground with both hands, which can reduce the amplitude of back roll.

04 One leg dorsiflexion

The steps are as follows:

① Sit in the center of the yoga mat with your legs straight and close together.

② Separate your toes and press your right foot on the root of your left thigh.

(3) Inhale, hands up, palms facing each other. Exhale, bend forward and grab your toes.

Breathing mode: exhale forward and inhale backward.

Action points: fully feel the stretching of waist, straight thigh and back of calf, and take the initiative to exert force on the inner side of straight thigh.

Common fault: I can't touch my toes.

Solution: Just touch the calf.

05 sitting angle type

The steps are as follows:

① Sit horizontally in the center of the yoga mat, try to separate your legs and keep your upper body upright.

② Exhale, bend over and touch the big toes on both sides with both hands.

③ Inhale, recover, and lift your arms to the top of your head. Say it again.

Breathing mode: Exhale and lean over, inhale and restore.

Action points: Keep the head, neck and trunk in a straight line.

Common problem: I can't touch my big toe.

Solution: Just touch the calf.

06 simple torsion type

The steps are as follows:

① Do a simple sitting cross-legged. Inhale, hands up, palms facing each other.

② Exhale and twist to the left. Put down your hands at the same time, hold your left knee with your right hand and gently hold the ground with your left hand. Hold for 2-3 seconds.

③ Inspiratory reduction. Hands up, palms facing each other. Then do another twist.

Breathing mode: expiratory twist, inspiratory decrease.

Action points: keep the lower body sitting cross-legged, and don't rotate with the rotation of the trunk.

Common problem: sitting cross-legged causes knee discomfort.

Solution: The hips can be slightly raised.

07 supine knee flexion torsion

The steps are as follows:

(1) lying on the mat, arms open, palms up, arms and body form in a T-shape, legs bent upward, thighs with the ground, calves with thighs at an angle of about 90.

② Put your legs together, turn your legs to one side of your body, feel the pulling feeling of your waist and abdomen, pause for a while, then turn to the other side, and keep your shoulders on the ground during the rotation.

Breathing mode: natural breathing.

Sense of movement: there is obvious pulling feeling in the waist and abdomen.

Common mistake: When the legs rotate, the shoulders leave the ground.

Solution: Always keep your shoulders close to the ground.

08 Happy Baby Style

The steps are as follows:

① Inhale, open your legs upward, face your feet to the ceiling, and grasp the outside of your feet with both hands; Exhale and pull your hands down.

② Keep knees close to the ground, and keep coccyx close to the ground at the same time.

Breathing mode: keep the range of slow, deep breathing and twisting.

Sports feeling: feel the stretching of hips and lower back, and relax the whole body.

Frequently asked questions 1: coccyx is off the ground

Solution: Keep the coccyx close to the surface of the cushion.

Frequently asked question 2: Is the ankle everted or buckled?

Solution: Keep your feet straight up and your ankles neutral.

09 supine leggings posture

The steps are as follows:

① Take the lying position. Exhale, in the state of bending your knees and lifting your legs, your knees extend to both sides and your feet are opposite.

(2) Inhale, return to the prone position, and straighten your legs.

Breathing mode: Exhale knee abduction, inhale and restore.

Action points: the muscles on both sides of the buttocks are actively exerting strength, and the knees are pressed down to the ground.

Common problems: Poor hip flexibility leads to lower back discomfort.

Solution: You can put a yoga blanket under your waist and a yoga brick under your knee.

10 corpse-carrying type

The steps are as follows:

① Lie flat in the center of the yoga mat, with arms straight, palms up, and naturally placed at the sides of your body, keeping a certain distance from your torso.

② The legs are naturally separated, and the legs and feet can be slightly rotated outwards.

Breathe naturally and evenly and consciously relax every part of your body and brain.

Breathing mode: take a deep breath naturally.

Action points: completely relax and don't have any form of tension in your muscles. If the indoor temperature is low, you can cover it with a yoga towel or blanket.