Can I practice yoga at home alone?

Yoga is no stranger to people nowadays. Some friends who have plenty of time will choose to go to the yoga studio frequently to exercise with professional yoga teachers. For some friends who work all day long, they want to exercise after get off work, but they don’t want to go to a yoga studio, so they want to know if they can practice yoga at home alone?

You can practice, any simple movements are fine.

NO.1 The first set of single lotus exercises: Lotus sitting is the basic sitting posture in yoga. You can do this movement while watching TV. It can help activate multiple ligaments of the human body and keep the meridians unobstructed.

step:

A. Maintain a normal sitting posture with your legs naturally straight. Bend your left leg, place the instep of your left foot on the groin of your right thigh, place your hands on your left knee, and gently move your left knee up and down several times until it finally touches the ground.

B. After slowly returning your left leg to its original position, massage your knee and ankle with both hands.

C. Change to the right leg and gently press the right leg according to the movement of the left leg.

D. Repeat the above movements three to five times; each time, be careful not to stretch your legs too vigorously.

NO.2 The second group: Half Plow Pose against the Wall: "Plow Pose" can be called the posture of eternal youth in yoga. We can make use of the walls and wardrobes at home to appropriately invert some parts of the body every day to make the legs more beautiful.

step:

A. Place your hips close to the surface of a wall.

B. Push your legs up against the wall.

C. Lie on the ground with your upper body naturally relaxed for a while.

Tips:

1. Be careful not to eat within one hour before and after practice; also avoid bathing half an hour before and after practice.

2. When performing the movements, make sure all stretches are kept within a moderate range and do not exceed the limits of your body to avoid hurting yourself.

3. Keep your breathing even and breathe through your nose, steady and slow.

NO.3 The third set of stick pose: This pose can quickly wake up the sleeping body and fill the whole body with sufficient and fresh oxygen. If you persist in doing this for a long time, you can keep your abdomen flat.

step:

A. Place your arms on both sides of your head, cross your fingers, and keep your palms facing inward.

B. Take a deep breath, stretch your body as far as possible in both directions, tense all your muscles, and stay for one or two seconds.

C. Exhale and relax your body. Repeat two or three times.

NO.4 The fourth group of lizard pose: This pose can awaken the spine, promote blood circulation in the spine and nerves, and quickly start every part of the body.

Steps: After doing stick pose, lie prone.

A. Support the mattress with your arms, lift your hips upward, and keep your calves and thighs at about 90 degrees.

B. Touch the ground with your chest and chin, and extend your arms forward. Hold for a few natural breaths.

C. Then lower your hips back to your heels and rest for a while.

Sometimes, working at a desk for a long time can cause our spine to gradually lose its elasticity and form a hunchback. So, after an hour of desk work, we can use a high-back chair to relax.

NO.5 The fifth set of back exercises: can increase the elasticity of the spine and make the body more flexible. It is the best way to exercise the spine.

step:

A. Place a small cushion on the back of the chair. Stand with your back to the chair and place your thoracic spine on the cushion. Stretch your legs straight and arms behind your head; breathe naturally.

B. After returning to the original position, tuck your chest in, arch your back and relax for a while.

NO.6 The sixth group of cat stretches behind the chair: it can increase the elasticity of the spine, nourish the nervous system, improve blood circulation, while promoting digestion and helping to eliminate excess abdominal fat.

step:

A. Hold the back of the chair with both hands, and keep your legs together and straight.

B. Inhale, raise your head, contract your back muscles, and let your back collapse as much as possible. Breathe naturally and hold for a few seconds.

C. Exhale, drop your head, arch your back upward, and tighten your abdominal muscles. Breathe naturally and hold for a few seconds.

D. Repeat five or six times.

You can practice yoga at home by yourself as long as you follow the correct steps. The effect is the same as that obtained in a professional yoga studio. You don’t need particularly complicated movements at home, just simple ones are enough. The effect will be obvious if you persist for a long time. At the same time, in life, we should not always be busy with our work. Exercising more has many benefits for the body.