Many beginners will be confused when practicing yoga. They don't know where to start. In fact, it is really simple: start from the most basic asana and practice step by step. If there is any pain or discomfort, please stop immediately.
Today, I will share 7 basic postures to help you get started. The details of postures are clear at a glance, and beginners can practice them at home.
1. Mountain style
Mountain Pose just looks easy. This standing pose is the basis of many postures that require awareness and balance. It is through this pose that the correct alignment can be found.
Stand with your feet together and your arms at your side. Make sure to press all four corners of your feet into the ground. Straighten your legs and tuck up your tailbone as you exercise your thigh muscles. As you inhale, stretch your torso, arms up, and then out. Exhale and keep your shoulder blades away from your head, and return your arms to your side.
This simple posture can relax your nervous system and is an excellent posture for rest during practice.
Start in a kneeling position, with your hips on your feet as you extend your upper body forward and down and extend your arms. Your abdomen should rest comfortably on your thighs with your forehead touching the ground.
Cats/Cats is a great way to warm up your back and prepare your body for Downward Dog Pose. It also helps to exercise your core.
Start in a four legged kneeling position with your spine neutral and your abs activated. Take a deep breath, and when you exhale, turn your spine upward toward the ceiling, draw your chin back to your chest, and relax your neck. As you inhale, arch your back and relax your abdomen. Lift the head and tailbone up, taking care not to put pressure on the neck.
4. Down dog
Down dog stretches your back, shoulders, arms, hamstrings and almost everything. It can also calm your mind and body.
Get ready in a four legged kneeling position. Lift your hips to make an inverted V shape. Feet hip width apart. If the hamstrings are too tight, bend the knees slightly. The fingers and toes spread out, extending the spine.
5. Soldier I
This position can strengthen the legs, open the hips and chest, and extend the arms and legs at the same time.
Mountain style begins. Exhale, back your left foot into lunge, with your right ankle above your right knee. Reach your arms over your head and turn your left foot about 90 degrees. Align the left heel with the right heel. Stretch your chest and pull your shoulders back, making sure your hips are perpendicular to the front.
6. Soldier II
Mountain style begins. Exhale and move your left foot back, keeping your heel in line. Turn the back foot 90 degrees, raise the arm at the same height as the shoulder, parallel to the ground, bend the front knee so that it is above the ankle, and sink the hip until the front thigh is parallel to the ground. Look straight ahead.
7. Body laying
The corpse spreading posture can calm your mind, reduce stress and let you enter a relaxed state.
Lie on your back with your arms on your side, slightly apart, palms facing up. Relax your whole body - including your face. Stay in position for 5 to 10 minutes.