Can I practice yoga by myself?

With the development of society, many friends are always busy with their work. When I take a break occasionally, I stay at home and don’t want to go out. It’s not good for my health. In fact, if you want to take a break occasionally, you can practice yoga at home, because everyone knows that practicing yoga can not only improve your body, but also enhance your temperament. For some girls, it is very helpful. So, can you practice yoga on your own?

First pose: Shoulder rotation

Place the fingertips of both hands on your shoulders, and circle your elbows from front to back, coordinating with your breathing, moving upward when inhaling and downward when exhaling. Do this 9 times until your shoulders and neck feel slightly warm.

Shoulder rotation can relax the shoulder joint and is also a very good exercise for adjusting the cervical spine. If you want to treat the cervical spine, you must first improve your shoulders and back, so unblocking the shoulders is also unblocking the neck, which can also prevent colds.

The second pose is Mountain Pose with arms stretched upwards

Stand up straight, cross your arms, and push your palms upwards. You can bend your body to the left and right as you breathe. Inhale up, exhale to the left, inhale up, exhale to the right, do 5 times. Be careful to keep your ribs slightly retracted, your abdomen tight, and not to sag at the waist.

The mountain pose with arms stretched upward can further stretch the shoulders and back, stretch the muscles in these areas, prevent stiffness in the shoulders and back, and unblock qi and blood circulation.

The third pose: Double Angle Pose with arms crossed behind the back

Spread your legs as wide as your pelvis, cross your hands behind your back, palms facing inward, and open the front of your shoulders and chest. Inhale and lift your chest upwards, exhale and fold forward from the hip joints, raise your arms as high as possible, but keep your shoulders lifted up and away from your ears, let your head drop naturally, and look towards your knees. Hold for 5 breaths, then inhale and slowly lift your upper body, exhale, relax your hands, and breathe naturally.

Fourth pose: Warrior pose

Stand with your legs about one leg length apart, toes pointing forward. Turn your right foot outward 90 degrees and point your left foot straight forward, with your right heel and left sole in a straight line. Inhale and open your arms and stretch them to both sides. Exhale and bend your right leg to 90 degrees, keeping your knee directly above your ankle and not inward. Keep your center of gravity between your legs, hold for 5 breaths, and then switch to the other side.

Warrior pose exercises can strengthen the lower limbs, tighten the thigh muscles, and strengthen the body. Practicing in winter can increase blood circulation in the lower limbs and eliminate coldness in the legs and feet.

Fifth pose: Triangle stretch

Stand with your legs about one leg length apart, toes pointing forward. Turn your right foot outward 90 degrees and point your left foot straight forward, with your right heel and left sole in a straight line. Inhale and open your arms and stretch them to both sides. Exhale and lengthen your body to the right. Place your right hand on the shin of your right calf and stretch your left hand straight up. Keep your body and legs in one plane and turn your head to look up at your fingers. Hold for 5 breaths, inhale and return, switching to the opposite direction.

Triangle pose can flex the hip joints, eliminate fat on the outside of the hips, stretch the muscles of the lower limbs, stretch the spine, exercise the neck, and is also beneficial to the facial skin.

Sixth pose, balancing pose - tree pose

Stand in Mountain Pose with your feet together, lift your right foot and place it on the inner base of your left thigh. Open your knees outwards, put your hands together in front of your chest, inhale and stretch your arms upward with the inner sides of your arms close to your ears. Hold for 5 breaths, then put your hands down and switch directions.

Tree pose can strengthen the lower limbs, slim the thighs, open tight hips and cultivate concentration.

7. Downward Dog

Downward Dog Pose is similar to a half-inverted pose. If you can't do a handstand yet, you can use Downward Dog Pose instead. Kneel with your knees bent and your hands forward for support. Spread your palms apart and press downward, keeping your index fingers facing forward and the inside of your palms completely pressed into the ground. Inhale to lift your knees and push your shoulders back until your arms and torso are in one line, straightening your legs, pressing your heels down, and lifting your hips as high as possible. If your shoulders are very stiff or the back of your thighs are too tight, causing your back to arch a lot, you can first raise your heels and bend your knees to fully lengthen your spine, then try to slowly straighten your knees and press your heels down. Hold for 5 breaths, then exhale with your knees bent and your hips sitting back toward your heels, then lean forward and rest in the child's pose.

The double angle pose with arms crossed behind the back is also a very good pose to improve upper back and shoulder and neck problems, and it is very effective in improving hunchback and hunched back. At the beginning, you may not be able to straighten your arms, which is mainly caused by the inward buckling of the shoulder joints and excessive hunching of the chest. Regular practice can restore your upright posture!

Regarding whether you can practice yoga by yourself, the above article introduces several movements that can be easily practiced at home. No special tools or space are required. At the same time, we must pay attention to persistence. No matter what method of weight loss or health care is used, long-term persistence will be effective. In addition, practicing yoga can also cultivate one's character and will not make one feel anxious. So if you need it, take a good look at it.