Beginners practicing yoga will have a problem, that is, the spirit is too nervous, we often say that concentration is a good thing, but too nervous will fall behind, because this will make your body stiff, deliberately to pursue the feeling of the power of each movement, not so much that you experience the movement of the muscles, but rather that you are nervous from the heart.
Yoga is not rigorous scientific research, it sometimes needs your random play, we can often see various variations of yoga, in fact, it is the result of the free play of the predecessors, so you also have to find your own rhythm in yoga practice, so that the body feels comfortable and relaxed, our effect is achieved, if everyone is so deliberate, the body is stiff like a stone, it will lose the meaning of exercise.
Once heard a professional yoga master said: yoga movements can be extended in place, deliberately pursuing the feeling of power has fallen behind, even if your muscles do not have a sense of soreness, you can say that he is not involved in the movements, it is likely that you exercise regularly, the muscles have done weightlifting, so you can't feel it. These words also apply to beginners!
The specific asana steps of the exercise are as follows:
Movement 1: Tilt the knee and raise the leg (left)
Slowly bend the knees, stretch the right calf backwards, lift the left hand in the air, the left hip, the left fingertip hangs up, parallel to the body, raise the left hand upwards, the middle finger upwards to do the stretch, and stay here for 8 sets of breaths.
Push the ground forcefully with the fingers below, keep the hips contracted inward, the tip of the toes pushing towards the distal end, the head of the head upwards, and the jaws aligned with the upper shoulders, so that the body can balance here, find the strength of the confrontation, feel the contraction of the left hip.
Action 2: Simple Warrior Iii (right) - Triangle (right)
Untie your hands, place them on the front side of the body, take a step forward with your left foot, lift your left leg up, keep the simple warrior three styles, practice 10 times, always maintain the stretch of the spine, push the heel quickly upwards when exhaling, swing up and down slightly, and slowly exhale to relax.
Take a big step backwards with your left foot, you can adduct your heel outwards, adduct your fingertips, form the state of inner eight, hold your hips with both hands, inhale and lift your left hand, hold your hip with your right hand, do a dynamic triangular stretch exercise, do 10 times here, exhale the tip of your finger in the farthest direction, inhale and stretch the spine upwards, always maintain the isometric length of the lateral waist, and feel the contraction of the abdominal core.
Movement three, three six nine raise legs
30 °, 60 °, 90 ° leg lift exercises, cross the ten fingers of both hands in the position of the back of the head, lift the body while exhaling and lift the legs upwards, the legs are 30 ° angled to the ground, the body does not move when exhaling, raise the legs to 60 °, exhale again to 90 °, step exercises, we do 5 sets of cycle exercises.
Exhale the legs from 90 ° down to 60 °, and then to 30 °, the leg down in the process, stabilize the abdomen adduction sinking, while keeping the lumbar spine slightly uplifted, the pelvis is stable, still try to use the nasal inhalation mouth exhalation way, the last 1 time slowly bend the knee, feet on the floor, reduce the knee supine.
Don't let practicing yoga become a very heavy thing, follow your own heart to practice, relax a little, relax a little, let loose, look at the following yoga stretches, hope to bring a little ease to your practice.