Beginners practicing yoga are generally more confused, do not know what they should exercise, although they are busy every day, but at the end of the day, they are not clear what they have gained, which is very unfavorable for us to improve in yoga. No matter what we do, we need to be clear about our purpose and know what we want before we can work towards this goal, and practicing yoga is no exception.
Some people practice yoga to strengthen the body, then we start from the simplest yoga movements, from shallow to deep, step by step, some women practice yoga is to shape the body, then our pertinence can also be stronger, choose some efficient fat burning movements to shape the body, but no matter what your purpose is, practice yoga to consolidate the foundation, what is the foundation? It's flexibility, coordination, core strength, balance, and so on.
No matter what purpose you are practicing yoga for, want to practice this sport, then the above are what you need to improve, for everyone to choose 4 basic yoga movements, is a beginner must master, from the flexibility, strength, balance and other aspects of the start, so that your physical fitness to get exercise and improvement, adhere to practice you will gain a lot.
Lower dog type, slow exhalation, upper arm down, hands on both sides of the foot, front foot back, open feet, come to the lower dog type again, stay in 8 groups of breathing, here completely relax the body, stabilize the frequency of breathing, exhale thighs, calves strongly push back, stretch the back of the legs, the tip of the fingers forcefully push, eliminate the fatigue of the back, always maintain the balance of strength, here pranayama, relaxation.
Warrior one style (left), lower dog style start, inhale to lift the left leg upwards, bend the knee, take a big step forward to the middle of the two hands, the rear heel pedal to adjust the distance, inhale to raise the body upwards, hold the hips, sink the hips down, raise the arm, 10 dynamic exercises begin, exhale the arm to drive the body forward, downward, inhale upwards, when the body is forward and downward, contract your left hip inward, backwards, to maintain the extension of the left arm spine, relax your shoulders, the trapezius muscle sinks, slightly bend the elbow a little, open the space of the shoulder and neck , the core contracts downwards, the gluteal muscles tighten when you get up, drive the spine upwards, keep the breathing smooth and even, the last 1 exhale, the body forward and downward, the inhalation drives the body upwards.
Simple warrior three styles (left), slowly untie the hands on the front side of the foot, inhale the chest cavity extension, push forward a light step forward, raise the rear leg upwards, form a simple warrior three style, do 10 dynamic exercises here, keep the rear heel, foot pillow push back together, exhale rely on the contraction of the gluteus muscles to quickly lift the leg upwards, the last 1 exhale upwards, inhale slowly relax the footsteps downwards, the toes are pointed, and the heels are pushed outward.
Triangle (left), naturally stand on the yoga mat, open one leg long with both feet, then raise the left hand upwards to do stretching, do a dynamic triangle extension style 10 times when exhaling, elongate the left side waist, let the chest cavity look for the armpit, rely on the rapid adduction of the right hip to lift the body upwards, always maintain the extension of the spine, the right arm adduction, ensure the contraction of the shoulder blade, the shoulder blade leans towards the central axis, the left arm is raised upwards when the body is pressed down, better stimulate the lymph below the axilla, and finally sink slowly.