What are the introductory yoga poses?

Yoga is becoming more and more popular with its graceful posture and good effects on physical health. Indeed, practicing yoga can not only shape a perfect body and improve one's temperament, but also has great benefits for human health. However, when it comes to practicing yoga, don't envy other people's soft and boneless flexibility. This is not something that can be achieved in a day or two. Practicing yoga requires gradual progress. So what are the introductory yoga poses?

1. Triangle pose

Stand with your feet apart (more than one meter), slowly stretch your arms out to shoulder level, with your palms facing the ground and parallel to the ground; control your breathing! Bend your body to the right, try to press the palm of your right hand on the ground or the instep of your right foot on the side of your right ankle, bend your right leg to a right angle, and keep your left leg straight. Adjust your breathing and hold the movement for 8 to 10 seconds.

Efficacy: Relieves waist and neck pain common among working women.

2. Cat pose

Kneel on the ground with your knees as wide as your hips, your calves and insteps pressed against the ground, and your feet turned outward - as far as possible. When you inhale, slowly lift your pelvis and bend your waist slightly to form an arc; when you exhale, slowly arch your back upward, moving your face downward, until you feel a stretch in your back. Repeat the above steps 6 to 10 times while coordinating with your breathing.

Efficacy: Shape perfect buttocks and prevent dysmenorrhea.

3. Lotus Meditation

There is no need to explain much about this movement. If you are unable to sit cross-legged like the teacher, you can lower the requirements. Relax your whole body, close your eyes slightly, look at the tip of your nose, and control your breathing in a coordinated and stable manner. Maintain this state for 20 minutes each time.

Effect: Calms and controls the nervous system and helps focus attention. British scientists have discovered that after many experiments with people using this sitting posture, they found that they can almost immediately calm their brain waves without even having to meditate.

4. Bridge

Lie flat on your back, move your tailbone forward, stretch your waist, and exhale. Pull your heels toward your body, keeping your feet flat. Focus on the pelvic floor muscles, tighten your abdomen, tighten your buttocks and lift your hips. At the same time, keep your knees together and use the inner thighs to lift your hips and legs off the ground except for your head and shoulders.

Benefits: Promotes digestion, enhances abdominal organ function, and strengthens pelvic floor muscles.

These four asanas are the most basic yoga asanas. If you want to practice yoga, it is best to start with these asanas and then practice step by step. Don't try difficult movements at the beginning. Not only may you strain your muscles, but many people may also feel it is too difficult and give up.