For many Yoga beginners who have no foundation, how to get started and what asanas to practice? In fact, the answer is very simple, that is, start from the most basic posture and practice step by step. If there is any pain or discomfort, please stop immediately. So, today, we also share 16 simple basic yoga movements, which are super suitable for beginners to practice yoga.
1. Sitting posture+meditation
Choose a random sitting posture and sit with your legs crossed, or your feet staggered in front of and behind to breathe in based on the comfort of your body. The spine extends to the top of your head and exhales. The sitting bone (buttocks) sinks to the ground, and your hands naturally put on your legs and close your eyes. Meditate for 5-6 minutes. Beginners can put their consciousness on breathing and try to control your brain. Don't think about anything
2. Mountain style
Stand with your feet and feet together, your thighs tightened and your spine extended, your feet stepped on your shoulders toward the ground to relax and sink, open your chest, look straight ahead, and your chin slightly retracted to keep 5-8 breaths
3. Standing forward bending
Stand in Mountain Pose, inhale, raise your hands above your head and exhale, starting from the groin, bend forward and pay attention to keeping the spine in a straight line beginners put their hands on their thighs to keep 5-8 breaths
4. Phantom chair
Stand in Mountain Pose, breathe in with your feet as wide as your hips, raise your hands above your head and exhale, bend your hips and knees, and feel like sitting on a chair with your hips and arms behind your toes for 5-8 breaths
5. Treelike
Stand in Mountain Pose, bend your right knee, put your right foot on the root of your left thigh, point your right knee downward to the cushion surface, breathe in, put your hands together in front of your chest, and keep your right hip down for 5-8 breaths, and switch to the other side
6. Low lunge
Stand in Mountain Pose, take a big step backward to straighten the left leg, place the right lower leg on the vertical cushion surface, put both hands on both sides of the right foot, inhale, extend the spine, exhale, sink the hip, and keep 5-8 breaths downward, and change the other side
7. High lunge
Inhale on the basis of low lunge, straighten the spine, lift your hands above your head, close your palms and exhale, bend your right knee, and keep your knees and toes aligned with the hips, and keep 5-8 breaths on the other side
8. Warrior 2
Stand in Mountain Pose, turn your left foot 90 degrees outwards at an appropriate distance, align the heel of your left foot with the arch of your right foot, straighten your spine, inhale, lift your hands horizontally, exhale, bend your left knee in the same direction as the toe, turn your head and look to the left hand, keep 5-8 breaths, and change the other side
9. Cat
Kneel and stand on the cushion, with the instep of the lower leg touching the ground, both legs and hands the same width as the hip, thigh and arm perpendicular to the cushion, exhale, arch the back, lower the head, look at the navel and keep 5-8 breaths
10. Cattle
On the basis of cat pose, turn the pelvis to extend the front lumbar, thoracic and cervical vertebrae one by one, and finally raise the head, with the abdomen slightly adducted to maintain 5-8 breaths
11. Vajra kneels
Kneel and stand on the cushion, put your feet together and your hips, sit on your heels, breathe in, stretch your spine, stand upright and exhale, sink your sitting bones, and put your hands on your thighs to keep 5-8 breaths
12. Baby
On the basis of Vajra's kneeling, bend forward and down, stretch your arms forward to the forehead, and keep 5-8 breaths
13. Downward dog
Lie prone on the cushion, put your hands on both sides of your chest, open your feet the same width as your hips, inhale, prepare your feet to push the ground with your palms in front, tighten your thighs, exhale, straighten your hips, straighten your legs, straighten your arms, extend your spine and body into an inverted "V" shape, and keep 5-8 breaths
14. Inclined plate
Starting from downward dog pose, move the body center of gravity forward to the vertical cushion surface of the arm, tighten the core body in a straight line, and keep 5-8 breaths
15. Locust type
Lie prone on the cushion, put your hands on both sides of your body to breathe in, close your legs or open them the same width as your hips to exhale, raise your head, open your chest, and put your legs back and up, stretch your arms back and palms to face each other, look at the front and back of your neck, relax, and keep 5-8 breaths
16. Zombie
Lie on the cushion, open your feet slightly more than your hips, put your hands on both sides of your body, close your eyes with palms facing up, and meditate for 10-15 minutes
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