What are some yoga poses for beginners?

For some beginners, many yoga poses may be difficult to do. Because yoga movements require certain flexibility, and each movement must be performed properly, otherwise it will be difficult to see any effect. But in fact, the difficulty of each yoga movement is different, and there are many poses suitable for beginners. Today I will introduce to you several asanas that are easier for beginners to master.

Supine

Just lie flat on the mat. This is Malik's most recommended female movement. It looks simple but it embodies the essence of yoga. When lying down, your body should be completely still and completely relaxed, but your consciousness should remain awake, and you should feel the existence of your entire body and your entire being. The process takes about 20 minutes.

Stand with your feet apart (more than one meter apart), slowly stretch your arms 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 back 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.

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. Note: This movement is somewhat difficult, so be sure to do it within your ability and warm up in advance.

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.

In addition, beginners must not be impatient when practicing yoga, but must practice calmly. Many movements may be difficult to do at first, but with constant practice, you will gradually get better and better at them. And each time you practice yoga, you should do it for more than half an hour. Long-term yoga practice can effectively shape your body.