What kind of yoga is suitable for beginners?

Yoga is a sport, or it can be said to be an art. It helps us lose weight and keep fit through a series of movements, and also helps us relax our body and mind and cultivate our sentiments. For yoga beginners, they should start with simple introductory movements, practice body flexibility, and lay a solid foundation. Next, let’s look at and learn the five basic yoga poses.

Pose 1: Triangle Pose

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.

Pose 2: Cat Pose

Kneel on the ground with your knees as wide as your hips, your calves and insteps pressed against the ground, and your feet turned outward - as far as possible. When you inhale, slowly lift your pelvis and bend your waist slightly to form an arc; when you exhale, slowly arch your back upward, moving your face downward, until you feel a stretch in your back.

Repeat the above steps 6 to 10 times while coordinating with your breathing.

Efficacy: Shape perfect buttocks and prevent dysmenorrhea.

Pose 3: 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. British scientists have discovered that after many experiments with people using this sitting posture, they found that they can almost immediately calm their brain waves without even having to meditate.

Pose 4: 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.

Pose 5: 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.

Note: Usually when beginners practice this movement, they are either invaded by sleepiness, or a muscle suddenly aches, or a certain part starts to itch, and they become restless and think about all sorts of things, which tempts them to move their body and distract themselves. Be sure to stay focused. Stand with your feet apart (more than one meter), slowly stretch your hands 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 instep 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.

I wonder if you have remembered the above five basic yoga poses? These five basic yoga poses are for yoga beginners to practice body flexibility and learn the basics. The movements of each of them are different and the effects are also different. I hope that as beginners you can first practice these five basic poses to lay a good foundation for learning yoga professionally in the future.