Yoga is an important addition to many sports and activities. There is no rule on how many times a week yoga can (or should) be practiced. Once you've tasted it, you'll start to experience its benefits, and you'll naturally want more.
Let your body be your guide as you incorporate yoga into your schedule. For example, if you feel sore from yesterday's strenuous workout but still want to practice yoga, opt for a gentler form such as yin yoga or restorative yoga.
There are six basic yoga poses, perfect for beginners and of course for practitioners of all levels.
Stand with big toes touching and heels slightly apart. Lift and unfold the toes and soles of the feet, then gently place the feet on the ground. Rock back and forth, left and right. Gradually reduce this swing to a stationary state, so that your weight is evenly balanced on your feet.
Tighten the thigh muscles and lift the kneecap, but do not harden the lower abdomen. Imagine a line of energy that runs all the way down the inner thigh to the groin, from where it runs through the core of the torso, neck, and head, and then through the top of the head. Elongate the coccyx toward the floor.
Unfold your collarbone. The lower part of the chin is parallel to the ground, relaxing the throat, tongue and eyes. Hold the pose for 30 seconds to 1 minute.
Sit on the ground, bend your knees, inhale, and slowly straighten your right leg, then your left leg. Relax your legs, groin and lie down slowly.
Extend your arms towards the ceiling, perpendicular to the floor. Gently shake from side to side to side to keep the dorsal ribs and shoulder blades away from the spine. Then place the arms on the ground and turn them outward to stretch them out of the space between the shoulder blades.
Place the back of your hand on the ground. Make sure the shoulder blades are placed evenly on the ground. Relax your face. Hold this position for 5 minutes per 30 minutes of practice.
Sit on the ground, bend your knees, place your feet on the ground, and slide your left foot from under your right leg to the outside of your right hip. Place the outside of your left leg on the ground.
Exhale and twist towards the inner thigh of the right thigh. Press your right hand to the ground behind your right hip and place your left arm on the outside of your right thigh near your knee. Press the front torso and the inner right thigh together.
Relax the right groin and elongate the front torso. Lift slightly through the sternum with each inhalation and push your fingers to the ground to help. Twist a little more with each exhale. Make sure to distribute the torsion evenly throughout the spine; don't concentrate it on the lower back.
Mountain start style. Exhale, feet apart 3 to 4 feet. Raise your arms parallel to the floor. Turn your left foot slightly to the right and your right foot 90 degrees to the right. The right heel is aligned with the left heel.
Exhale, extending the torso to the right above the right leg plane, bending from the hip joint instead of the waist. Rotate the torso to the left, keeping the sides equally long. Let the left hip move forward slightly and elongate the coccyx to the back heel.
Place your right hand on the ground on the outside of your calf, ankle, or right foot, and try not to twist the sides of your torso as much as possible. Extend your left arm to the ceiling, keep your head neutral or turn to the left, and keep your eyes fixed on the thumb of your left hand. Hold the pose for 30 seconds to 1 minute.
The tabletop style begins with knees just below the hips and wrists, elbows, and shoulders in a straight line and perpendicular to the floor.
When exhaling, lift your spine toward the ceiling, making sure your shoulders and knees are in place. Lower your head toward the floor, but do not press your chin hard against your chest.
Inhale and return to the tabletop with your hands and knees.
The tabletop style begins, with the head in a neutral position and eyes looking at the floor. On inhale, lift the sciatic bone and chest upwards to allow the abdomen to sink to the floor. Look up and look straight ahead.
Exhale, hands and knees back to the tabletop. Repeat the cat/cow style 10 to 20 times.