What is the basic course of yoga

The reason why most women like yoga is that it can help them lose weight and relieve the stress they are under. Most women who can stick to it will eventually get relatively satisfactory results. It will make women younger, better balanced and more flexible. However, practicing yoga should start from the basics and never rush. Let’s talk about the basics of yoga.

1. Moving Meditation

Function: Warming up joints and muscles

A. Stand with your feet together, toes pointed forward, and knees slightly bent. Let your arms hang naturally with your palms facing inward. Lift your chest and move your shoulders back and down. Look straight ahead and take a deep breath for one minute.

B. Inhale and raise your arms, palms up, overhead. Exhale, bend forward and stretch your arms to touch your calves, feet, or the floor. Hold for 15 seconds. Inhale, lift your body upward and raise your arms above your head; exhale, return your arms to your sides. Repeat action B three times.

2. Warrior II

What it does: Strengthens and stretches your legs, hips, abdomen, and arms

Stand with your feet apart, right foot pointing to the side and left foot forward and slightly inward. Keep your torso facing forward. Exhale and bend your right knee. Inhale and raise your arms to the sides. Turn your head to the right and hold this position for 15 to 30 seconds.

3. Warrior II and Side Angle Pose

What it does: Strengthens and stretches your legs, hips, abdomen, and arms

From Warrior II, exhale and place your right forearm on your right thigh and raise your left arm overhead. Keep your head looking toward the sky for 15 to 30 seconds. Inhale, return to Warrior 2. Exhale, switch to the left leg, and repeat Warrior II and Side Angle Pose on the left side.

4. Tree Pose

Benefits: Improves balance; strengthens feet, legs, hips, and abdomen

Stand with your feet together and toes pointed forward. Place the sole of your right foot on the inside of your left thigh, calf, or ankle, with your right toes lightly resting on the floor. Close your hands, place them in front of your chest, and then lift them straight up. Hold for 15 seconds.

When your arms are above your head, breathe in and out evenly, keeping your palms closed (or placing your hands in front of your chest). Hold for 15 to 30 seconds. Balance on your right leg and repeat.

5. Sphinx and Child’s Pose

Function: Improve posture. Strengthens and stretches your back, chest and arms

A. Sphinx pose: Lie on your yoga mat with your legs together, elbows bent at your sides, forearms facing forward, and fingers pointing forward. Inhale, push your palms down, and push your forearms down while raising your head and chest. Keep your neck straight and your elbows directly under your shoulders. Hold for 15 to 30 seconds. Exhale and relax, returning to the original position. repeat.

B. Child's Pose: Place your hands below your shoulders. Lift up, bend your knees, and sit back on your heels, lowering your chest to your thighs and forward your head toward the ground. Keep your arms extended forward. Hold for 30 to 60 seconds.

6. Seated Twist

Benefits: Improves flexibility and relaxes the spine and hips

Sit cross-legged with your arms extended and your fingertips resting on the yoga mat at your sides. Inhale, lengthen your spine, and raise your arms overhead. Exhale, slowly turn your body to the right, put your left hand down and place it on the outside of your right thigh, and place your right hand behind your back. Look over your right shoulder into the distance. Hold for 15 to 30 seconds.

With each inhale you stretch your spine, and with each exhale you turn a little more. After a while, exhale and return to center, then repeat, turning to the left.

7. Inverted L

Benefits: Improves blood circulation, rejuvenates legs and feet, relieves cramps.

Place one or two pillows next to your bed. Carefully lower your hips onto the pillows and press your legs against the wall. Stand with your feet 30 cm apart and relax. Place your arms flat at your sides at an angle, palms facing up. Your hips should be slightly higher than your chest (if not, change pillows). Close your eyes, take a deep breath, and hold for one minute.

Note: Do not do this during menstruation, or if you suffer from high blood pressure, glaucoma, or neck injury.

In addition to the seven basic movements mentioned above, if you always feel tired due to work or other things and have symptoms of dysmenorrhea, you should practice the oblique pose. Sit on a yoga mat with your knees bent and your feet flat. Then spread your knees apart and bring the soles of your feet together. Use the strength of your hands to lean your body backwards, and hold this position for a while to achieve the desired effect.