Yoga, how to do it, how to do it

Most of the people who like to do yoga are women. In fact, both men and women can do yoga. Yoga is very popular in many countries. In comparison, it is less popular in China. In fact, yoga has many benefits. For example, doing yoga regularly can eliminate inner worries, improve the body's immunity, etc. Here we will teach you the basic introductory yoga movements.

Basic yoga moves:

Posture 1: Prayer Pose

How to do it: Stand upright with your feet together. Put your hands together in front of your chest. Relax your whole body. Regulate your breathing.

Benefits: Creates a state of concentration and calm in preparation for upcoming practice.

Posture 2: Extended arms (arms raised upwards)

How to do it: Raise your upper arms above your head, with your arms shoulder-width apart. Tilt your head and upper body back slightly.

Breathing: Inhale as you raise your arms.

Benefits: Stretches the abdominal organs, thereby eliminating excess fat and improving digestion. Exercises arm and shoulder muscles. Strengthens spinal nerves and opens lung lobes.

Pose 3: Forward Bend (Hands Touching Feet)

How to do it: Bend forward until your hands or fingers can touch either side of your feet, or the ground in front of your feet. Use your forehead to touch your legs, but don't strain. Keep your knees straight.

Breathing: Exhale as you bend forward. In the final position, try to contract your abdomen and exhale as much as possible.

Benefits: Helps eliminate or prevent stomach or abdominal diseases and reduce excess abdominal fat. Improves digestion. Helps eliminate constipation, makes the spine flexible and strengthens the spinal nerves.

Posture 4: Horseback riding

How to do it: Extend your right leg back as far as you can. At the same time, bend your left leg, but keep your left foot in place. Keep your arms straight in place. At the end of the movement, your body weight should be supported by your hands, left foot, right knee, and right toes. In the final position, the head should be tilted back, the back arched, and the gaze upward.

Breathing: Inhale as you extend your right leg back.

Benefits: Massages the abdominal organs and improves their mobility. Strengthen the leg muscles and achieve neural balance.

Pose 5: Mountain Pose

How to do it: Straighten your legs, put your feet together, lie forward with your buttocks raised in the air, and lower your head so that it is between your arms. The body should form the two sides of the triangle. In the final position your legs and arms should be straight, try to keep your heels on the ground in this position.

Breathing: Exhale as you straighten your legs and bend your torso.

Benefits: Strengthens nerves and muscles in the arms and legs. This bends the spine in the opposite direction from the previous pose, thus further aiding in spinal flexibility. Strengthens spinal nerves and supplies them with fresh blood.

Posture 6: Eight-body prostration

How to do it: Lower your body to the ground so that in the final position of the pose only your toes, knees, chest, hands, and chin are touching the ground. Your hips and abdomen should be slightly lifted off the ground.

Breathing: Hold your breath after exhaling completely.

Benefits: Strengthens thigh and arm muscles. Develop chest.

Pose 7: Cobra Pose

How to do it: Stretch your arms straight and lift your body from the waist. The head tilts back. This stage is the same as the final position of Cobra Pose.

Breathing: Inhale as you lift your body and arch your back.

Benefits: The abdomen is compressed, which helps to squeeze blood out of the abdominal organs. This pose is very useful for all stomach problems, including indigestion and constipation. Arching your back exercises the spine, softens the muscles, and revitalizes the all-important spinal nerves.

Posture 8: Horseback riding (same as Posture 4)

How to: Bend your left leg and point your left foot forward so it's near your hands. At the same time, lower your right knee to the ground.

Breathing: Inhale as your right leg moves back.

Benefits: See posture four.

Posture 9: Forward Bend (Hands Touching Feet) (Same as Posture 3)

How to do it: Place your right foot next to your left foot, straighten your legs, and try to bring your forehead as close to your knees as possible. If you can't touch your knees, don't force it, but don't bend your legs.

Breathing: Exhale as you do this movement.

Benefits: See pose three.

Posture 10: Extended arms (arms raised upward) (same as Posture 2)

How to do it: Stretch your body and raise your arms above your head. Stand with your arms shoulder-width apart. Tilt your head and arms back slightly.

Posture 11: Prayer (same as Posture 1)

How to do it: Stand upright with your feet together. Put your hands together in front of your chest. Relax your whole body and regulate your breathing.