How to do yoga for the first time

For many girls who want to lose weight, yoga may be the first choice of exercise. Now there are many yoga studios with special yoga coaches to help us. In fact, yoga has a very good effect on girls. It can help us shape our body and it is also a good way to cultivate our temperament. Many people will drink a lot of water after practicing yoga. They must relax before drinking. So what should they do when doing yoga for the first time?

Half side

Preparatory posture: Sit on the ground, stretch your legs forward and parallel to each other, keep your back straight, place your palms on the ground, and breathe normally.

Steps to practice height-increasing yoga exercises: Stretch one leg straight on the ground, bend the other leg at the knee and slowly move backwards. Move the heel of your bent leg to halfway between the knee and ankle of your other straight leg. Then, place your heel on the outside of this foot and press your heel against your straight leg. Bend your legs at the knee and point them upward. Lift the hand to the side of the straightened leg, parallel to the straightened leg. Then grasp the heel of the bent leg close to the straight leg. Hold the bent knee with your arms behind your back. If your palm cannot grasp the straight leg, then your fingers can touch or be placed near the center point. Raise your other hand and place your palm on your waist. Hold your waist with your thumb and index finger upwards, then bend your elbows and arms so that they form 90 degrees with your straight legs. At this point, the neck and back should be straight and pointed upward (straight). Exhale slowly, and while bending your elbows and arms, twist your waist, chest, neck and head to a degree that you can reach without any effort. During the rotation, the bent elbow rotates 90 degrees, while the head and upper body rotate 180 degrees. For example, if you are sitting facing east and turn to the right, your face will first turn to the south and then to the west. At this point, your extended leg is still facing east. Twist to the maximum extent, hold your breath, and maintain this position for 10 seconds. At this point, your spine should remain straight and upward, and your gaze should be at its farthest distance. Inhale slowly and slowly turn your body back to the starting position. Release your arms, straighten your legs, relax your body, and place your palms on the ground to rest for 10 seconds. After resting, follow the steps and repeat the exercise with the other leg.

Daily practice: Alternate between your legs 4-10 times a day, but do not exceed 10 times.

Victory Qi Control Method (Lying Down)

The height-increasing yoga exercise Victory Breathing Method can be practiced in two ways: 1) standing; 2) lying down. The former works best. However, the first method is more difficult to do, while the second method is simple and easy.

Preparatory posture: People should first know that this exercise is divided into four steps. Exhale through your mouth, inhale through both nostrils, hold the air you inhale, and exhale through your mouth.

Steps to practice height-enhancing yoga exercises:

1. Exhale all the air in your body continuously and quickly through your mouth. Exhale at the same speed as if you were whistling. The air is exhaled from between the lips, while other facial tissues remain motionless. When doing this exercise, keep your body relaxed. Contract your abdomen as you exhale. Once all the gas has been expelled, immediately begin the second exercise.

2. Breathe in slowly through both nostrils, not too hastily. While ensuring that it is effortless, inhale as much air as possible, but don't breathe too much. Also keep your body relaxed while doing this exercise, and let your abdomen swell when you inhale.

3. At the end of inhalation, hold your breath and do the following: bring your toes together and stretch them forward, and tighten your legs. The abdomen gradually contracts inward. Stretch out your arms and tense your entire body muscles to a moderate degree. Then hold this position.

In the first week of training, this posture can be maintained for 3-5 seconds. After the second or third week, it can be increased to 5-10 seconds. In short, the longer the breath-holding posture lasts, the better, but the principle is to make your body feel comfortable.

4. After maintaining the posture for the required time, exhale through the mouth according to the method in the first section. Exhale in a steady, continuous and controlled manner, without rushing. When you exhale, begin to relax the muscles in all parts of your body from top to bottom. Relax your chest, then your abdomen, thighs, calves, and hands. When all the air in the body is exhaled, all the muscles in the body should relax at the same time. At this point, you have completed the victory control method. Rest for 5-6 seconds.

5. When resting, inhale and exhale through the nostrils. After resting, repeat the above method.

Daily practice: Do it 3 times on the first day of practice. The second day is 4 times, the third day is 5 times, and each practice should not exceed 5 times. This is the maximum limit allowed for each practice. If someone wants to do Qigong twice a day, the interval between the two sessions should be 8 hours. Remember, you are using this method to try to control your breathing, and this exercise cannot be rushed. Early morning and late evening are the best times I recommend for practicing.

Yoga is a very good exercise for girls and can help us to shape our body. For many restless girls, it is a very good exercise to cultivate their character, but we must be careful when exercising. In order to avoid physical injuries, we must do necessary warm-up exercises. Everyone should remember what the editor introduced.