Yoga for beginners, these few poses should be learned

With the development of society, people pay more attention to physical exercise, and yoga is becoming more and more popular as a form of exercise. Yoga emphasizes persistence, which is the most basic requirement. Mountain pose, tree pose, warrior pose I, side triangle stretch and downward dog pose are the five moves that must be learned when learning yoga. Friends who want to practice yoga well must first learn these moves.

1. Mountain pose

A. Stand with your feet together and distribute your body weight evenly on the soles of your feet;

B. Tighten the thigh muscles upward, roll the tailbone downward, retract the abdomen, lift the chest upward, and put your hands together in front of your chest;

C. Stretch your neck naturally upward, with the top of your head facing the ceiling, your eyes staring at the tip of your nose, relax your facial expression, focus on your current breathing, and feel the balance and stability of your body.

2. Tree Pose

A. Mountain pose;

B. Bend your right leg, place your right heel on the base of your left leg, with your sole against your left leg and your toes facing downwards;

C. Put your weight on your left foot and put your hands together in front of your chest;

D. Hold this pose for 30 seconds to 1 minute, take a deep breath, then lower your arms, straighten your right leg, return to Mountain Pose, and repeat on the other side.

3. Warrior Pose

A. Stand in Mountain Pose, hold your hips with both hands, take a big step back with your right foot, turn your body to the right, keep your legs one leg apart, point your toes straight ahead, turn your right foot outward, turn your back foot inward, raise your arms and put them together;

B. Exhale, bend your right knee, sit down with your hips, look at your right fingertips, and keep breathing smoothly;

C. Keep the front knee and ankle vertical, the upper body perpendicular to the pelvis, the spine and chest lifted up, the shoulders lowered and relaxed, the inner thigh lifted up forcefully, the outer side of the back foot pressed firmly on the ground, and feel the stretch of the hip;

D. Inhale, straighten your right leg, turn your right toes inward, turn your left foot outward 90 degrees, turn your back foot inward, exhale, and repeat the movement;

E. Inhale, straighten your left leg, support your hips with both hands, exhale, bring your right foot forward, and return to the mountain pose.

4. Side Triangle Stretch

A. Stand in Mountain Pose, take a deep breath, jump your legs apart, with your feet 90-105 cm apart (about two shoulder widths), raise your arms to the sides, keep your arms parallel to the ground, and your palms facing down.

B. Keep your thighs and calves vertical, turn your left foot slightly to the right, straighten your knees, exhale, bend your torso to the right, straighten your right arm, place your right palm completely on the ground outside your right foot, straighten your left arm and stretch it to the upper right; look at your left thumb. Maintain this position for 30 to 60 seconds, breathing evenly.

C. Inhale, raise your right palm, return to action A and repeat action B in reverse.

5. Downward Dog

A. Kneel with the instep of your feet on the ground, your buttocks sitting on your legs, your torso straight, your eyes looking straight ahead, and adjust your breathing;

B. Inhale, raise your hands vertically, extend your spine upward, and lower your shoulders. Exhale, use your arms to move your body forward and downward to the ground, with your forehead touching the ground, and keep breathing evenly.

C. Inhale and raise your head, hook your toes back, exhale, push your hips upward, straighten your legs, look toward the middle of your thighs, and keep breathing evenly;

D. Sits facing the ceiling, lift the front thigh muscles upward, retract the ribs, keep the back extended, and evenly press the heels down to the ground. Spread the five fingers of both hands, press the ground with the base of the thumb, and keep the shoulders relaxed. Hold for 5 breaths.

E. Exhale, bend your knees and kneel down, returning to the starting position.