Six classic movements of yoga

Yoga has six classic movements, and the best time to practice yoga poses is at dawn or evening. It will be more difficult to practice yoga poses, and the body is still stiff. Stiffness of the body can be solved by regular practice. Here are six classic yoga moves.

Six classic yoga moves 1 1, the hero bends forward.

Kneel on the surface of the mat and put your feet together.

Sit still.

The knees are slightly larger than the hips.

Inhale and stretch your spine. Breathe back and forth.

Keep 5- 8 inspirations.

2. Locust type

Lie on your side on the surface of the mat with your hands crossed behind your back.

Breathe, lift your head and lift your legs back.

Straighten your arm.

Keep your legs together and tighten, and keep inhaling for 5- 8 times.

3. Small bridge type

Lie flat on the mat and bend your knees close to your ass.

Open your feet to hip width and keep your calves vertical.

Breathe, lift your hips and shake hands behind your back.

Lift and open the sternum, and keep inhaling for 5- 8 times.

Repeat training 2-3 groups

4. Inclined plate &; Silie

Lie on your side on the mat with your hands on both sides of the sternum.

Feet shoulder-width apart.

Inhale to stretch the spine and breathe to tighten the core.

Put your arm straight into the inclined plate.

Keep inhaling for 5-8 times and bend your elbows downward.

Keep your arms parallel to the ground and inhale for 5-8 times.

5. Down Dog Style

Gradually start from the inclined plate, and the hips are backward and upward.

Straighten your legs, arms and spine.

Step down on the heel and keep inhaling for 5-8 times.

6. Double angle type

Stand in a mountain style, with your feet slightly wider than one long leg.

Move your feet forward and inhale to stretch your spine.

Hold your hands behind your back and breathe forward and down.

Keep your arms back and up and inhale 5- 8 times.

Yoga 6 classic movements 2 1, prayer.

Stand up straight with your feet together. Put your hands together on your chest. Relax all over. Take a good breath.

2. Stretch arm type

Raise your upper arm above your head and spread your arms shoulder-width. Lift your head and upper body slightly back. Breathe: inhale when your arms are raised.

3, lying butterfly style

Sit on the ground, feet together, heels close to the root of thighs, and grasp the toes with both hands. Press down your left and right knees and let them touch the ground separately, just like a butterfly flapping its wings. Then sit still, focus on the hips and thighs, and feel the pain of the sciatic nerve slowly disappear.

4. Pigeon style

Sit cross-legged, with your right knee forward and your left leg extended backward. Try to bend your front legs 9 degrees and hold your head up and chest out while sitting. When exhaling, your upper body leans forward, your chest rests on your thighs, and your hands stretch forward.

5. Baby style

Sit on your knees, hips on your heels, toes touching, knees slightly apart. Keep your chest close to your thighs until your forehead touches the ground. Hands can be extended forward or sideways. Take a deep breath and keep this position as long as you want.

6. Mountain style (mountain style)

Straighten your legs, put your feet together, lie on your stomach, put your hips in the air, and lower your head so that it is between your arms. The body should be two sides of a triangle. In the last position, your legs and arms should be straight, and try to keep your feet on the ground in this position.

Six classic yoga moves 3 1, kneeling on the mat, feet together, big toes together. Open your knees to both sides and sit your hips on your heels. When you exhale, lean forward and down, and stretch your back as much as possible every time you inhale. Point your forehead, relax your neck, put your hands forward, and point your fingers to drive your spine to extend far away. Let's adjust our breathing here and stay 15 seconds.

2. Inhale, get up, put the four-corner bench on the mat surface, kneel on the ground, straighten your feet, lay the mat surface flat, align your legs with your hips, align your wrists with your shoulders, separate your palms from your fingers, and compact the ground.

Exhale, including chest arch back, chin looking for clavicle, eyes looking at navel, round back pushing up, like a cat. Take a breath, inhale, raise your head, pull your spine up with your head, hold your chest out, lift your hips, tuck in and sink, and do a bull pose. Repeat three groups.

3. After finishing, hook your toes backwards, exert your strength with your hands, and push your body to the lower dog position. Walking backwards and downwards on the inner thigh, legs adducted, ischium opened upwards, and heel stepped down. Beginners can bend their knees slightly, but be careful not to lose leg strength.

4. Inhale, turn your left foot outward for 45 degrees, move your right foot forward between your hands, make your right leg perpendicular to the ground, with your knees facing the second and third toes, and lift your body with your hands. Inhale and stretch your spine, exhale and expand your chest backwards. Keep your abdomen slightly adducted and your eyes look up obliquely.

Note: the muscles of the hind legs are tightened and lifted, so that the inside and outside of the soles of the feet can be pressed down strongly.

5. Starting from the warrior, hold your hands behind your back, inhale, stretch your spine upward, clamp your arms, and contract your shoulder blades inward. Exhale, lean forward and down in a controlled way, and look for the ground of your forehead. Here, inhale again to lengthen the spine, exhale and continue to bend forward, landing on the inside of your right leg and pointing your fist at the ceiling. Hold 1 exhale.

6. Inhale with both hands and close your body. Exhale with both hands and straighten your right leg. Inhale again, stand up straight and keep your back straight. Exhale with the right abdominal sulcus as the turning point, bend your body to the right, put your right hand on your right ankle, and extend your left hand toward the ceiling. Look at the direction of your fingertips. Keep a steady 1 breath.