What are the complete yoga poses for beginners?

Because of the many benefits of yoga, practicing yoga has become popular all over the world. However, for those who have just started practicing yoga, their bodies have not yet opened up and their body flexibility is far from enough. At this time, the yoga poses they practice should be relatively simple to avoid straining the muscles, ligaments, etc. due to large movements. So, what are the yoga poses for beginners?

1. Triangle pose

Stand with your feet apart (more than one meter), slowly stretch your hands up 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 on the side of your right ankle or the instep of your right foot, 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.

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.

People who are new to yoga should pay attention to gradual progress, not be impatient for success, and not bring harm to the body due to their impatience. You can start practicing with the most basic and simplest asanas. If you practice these asanas well, they will also play their due role. Then, based on this practice, gradually increase the difficulty of the practice.