In life, many women choose to practice yoga, mostly in order to shape and carry out, and in the initial stage of Yoga learning, people should also seriously learn and understand the Yoga introductory course. For this reason, this article introduces the Yoga introductory course.
Pose 1: Prayer
Method: stand upright with feet together. Put your hands together in front of your chest. Relax. Breathe well.
Benefits: build a state of concentration and peace, and prepare for the exercises to be done.
Pose 2: arm extension (arms up)
Method: raise your head upward with your arms as wide as your shoulders. A little back and up.
Breath: inhale as you raise your arms.
Benefits: stretch abdominal organs, so eliminate excess fat and improve digestion. Exercise the arm and shoulder muscles. Strengthen spinal nerve and open lung.
Posture 3: forward bending (hand touch foot)
How to do it: bend your body forward until your hands or fingers touch any side of your feet or the ground in front of your feet. Touch your legs with your forehead, but don't strain them. Keep your knees straight.
Breath: exhale when bending forward. Try to contract the abdomen at the last position and exhale as much as possible.
Benefits: help to eliminate or prevent stomach or abdominal diseases, reduce abdominal excess fat. Improve digestion. It is helpful to eliminate, soften and strengthen spinal nerve.
Posture 4: horse riding
Method: extend the right leg as far back as possible. Bend the left leg at the same time, but keep the left foot in place. Keep arms straight and in place. At the end of the movement, the body weight should be supported by two hands, left foot, right knee and right toe. In the final position, the head should be tilted back, the back arched and the gaze upward.
Breath: inhale as your right leg stretches back.
Benefits: massage abdominal organs, improve their activity. Strengthen the muscles of both legs to get nerve balance.
Pose 5: Mountain style
Method: straighten your legs, put your feet together, lie on your front, with your hips up in the air and your head down, so that it is between your arms. The body should be two sides of a triangle. In the last position, the legs and arms should be straight. In this position, try to follow the feet to the ground.
Breath: exhale as you straighten your legs and bend your torso.
Benefits: strengthens nerves and muscles in both arms and legs. Bend the spine in the opposite direction from the previous position, thus further helping to soften the spine. Strengthen the spinal nerves and supply them with fresh blood.
Posture 6: horse riding (same as posture 4)
Practice: bend the left leg so that the left foot is facing forward so that it is close to the hands. Lower the right knee to the ground at the same time.
Breath: inhale with right leg back.
Benefits: see posture 4.
Posture 7: forward bending (hand touch foot) (same as posture 3)
Method: put the right foot beside the left foot, straighten the legs, and try to get the forehead as close to the knees as possible. If you can't touch your knees, don't make them hard, but don't bend them.
Breath: exhale while doing this.
Benefits: see pose 3.
Posture 8: eight body throwing
Practice: lower the body to the ground so that only toes, knees, chest, hands and chin touch the ground at the end of this position. The hips and abdomen should be lifted slightly off the ground.
Breath: hold your breath after you have finished breathing.
Benefits: strengthens thigh and arm muscles. Develop the chest.
Pose 9: Cobra
Method: straighten your arms and lift your body from the waist. Lean your head back in the same final position as the cobra.
Breath: inhale as you lift your body and back.
Benefit: the abdomen is compressed, which helps to squeeze out congestion from the abdominal organs. This posture is very useful for all stomach diseases, including dyspepsia and fecal secretion. The back of the arch exercises the spine, softens the muscles and rejuvenates the most important spinal nerves.
Pose 10: arm extension (arms up) (same as pose 2)
Method: straighten the whole body and raise your arms above your head. Arms apart and shoulder width. Raise your head and arms slightly back.
Pose 11: Prayer (same as pose 1)
Method: stand upright with feet together. Put your hands together in front of your chest. Relax and breathe.
It can be seen from the above that in the initial stage of yoga practice, people should also understand and master the relevant postures for yoga beginners. Generally speaking, the eleven postures introduced in this paper are the contents that people can learn in the initial stage when choosing yoga as an exercise method.