What are the yoga movements for beginners?

Yoga is a very suitable sport for women's fitness. The movements are simple and consume relatively little physical energy. Even beginners can do some relatively easy movements, and the effect of weight loss and body shaping is very powerful. However, some women are very worried that they have just started learning yoga and are still in the introductory stage. They are worried that they will not be able to practice like others, which would be a waste of energy and time. In fact, there are many yoga movements for beginners.

Posture 1: Prayer Pose

How to do it: Stand upright with your feet together. Put your hands together in front of your chest. Relax your whole body. Regulate your breathing.

Benefits: Creates a state of concentration and calm in preparation for upcoming practice.

Posture 2: Extended arms (arms raised upwards)

How to do it: Raise your upper arms above your head, with your arms shoulder-width apart. Tilt your head and upper body back slightly.

Breathing: Inhale as you raise your arms.

Benefits: Stretches the abdominal organs, thereby eliminating excess fat and improving digestion. Exercises arm and shoulder muscles. Strengthens spinal nerves and opens lung lobes.

Pose 3: Forward Bend (Hands Touching Feet)

How to do it: Bend forward until your hands or fingers can touch either side of your feet, or the ground in front of your feet. Use your forehead to touch your legs, but don't strain. Keep your knees straight.

Breathing: Exhale as you bend forward. In the final position, try to contract your abdomen and exhale as much as possible.

Benefits: Helps eliminate or prevent stomach or abdominal diseases and reduce excess abdominal fat. Improves digestion. Helps eliminate constipation, makes the spine flexible and strengthens the spinal nerves.

Notes for beginners of yoga:

1. Don’t do yoga on an empty stomach

It is best to finish your meal one hour before yoga. However, if you don’t have time to eat one hour before but are very hungry, you can eat a banana twenty minutes before yoga, which can resist hunger and will not cause indigestion.

2. Don’t be shy about your body

People who do yoga in advertisements are all slim, but no matter what a person's waist size is, they can do yoga well. In fact, studies show that yoga can help people lose weight and avoid gaining weight.

3. Don’t pursue perfection

You may have seen yogis twisting their bodies like noodles, but this is just the practice at its best. Even if you are naturally stiff, you can become flexible with practice. In addition, you should know that yoga is not just about striking a few poses, it is also about adjusting your breathing and relaxing your mind.

4. No need for socks and gloves

Non-slip gloves and socks can give you a false sense of where your body is stretching when you're doing yoga poses, which in the long run can lead to you not being able to do specific yoga poses accurately and not getting the most out of your yoga practice.

For beginners practicing yoga, it is also important to learn to adjust your breathing so that the fitness effects of yoga can be safely exerted. In addition, for beginners, if the movements are particularly difficult to do, you can try the baby pose. This movement is very relaxing and can also help you learn to regulate your breathing.