Many people who don’t practice yoga always stop at yoga: yoga is very simple, just lie there and stretch, no power is needed! In fact, if you don’t practice yoga, you won’t feel the inner power of yoga at all!
Today, I will share 9 yoga movements with you. If you have never practiced yoga, you might as well try these movements and feel the beauty of the power of yoga movements!
1. Magic chair twist
Mountain pose, inhale, spine extension
Exhale, bend your hips, bend your knees and squat down
Inhale, lift your chest up, put your hands together
Exhale, close your core and twist your body to the right
The left elbow is on the outside of the right knee, and the shoulders are stretched back
Hold for 5-8 breaths, switch to the other side
2. Anti-war
Mountain pose, feet more than a leg apart
Turn right foot to the right, bend right knee, rotate right hip externally
Exhale, contract your core and turn your body to the left
The left-hand rests on the calf, the right hand is straight above the head
Keep your hips neutral for 5-8 breaths
3. Starting twist
Exit from the previous pose, inhale and turn the left foot to the right
Raise your left heel on tiptoe, exhale, and tighten your core
Twist the body to the right, the left-hand touch the ground, and the right hand opens up
Enter the starting twist and stay for 5-8 breaths
Then move 4-5 and switch to the other side
4. Cat-Cow
Put your hands on the ground and kneel on your knees in a four-legged kneel
Exhale, tighten your core, and ribs, and curl your tailbone
Push down on the ground with both hands, with chest arched and back up
Inhale, turn your pelvis forward
Raise the chest and lift the spine, extending the spine section by section
Repeat the exercise 10-15 times
5. Camel
Kneel on both knees, thighs perpendicular to the ground
Inhale, extend the spine, push hips forward
Exhale, contract your core and bend your body back
Open the chest and push up for 5-8 breaths
6. Downward dog with one leg – mountain climbing
Exit Camel Pose and Enter Downward Dog Pose
Inhale, lift your right leg back up
Get into Downward Dog Pose with left foot on tiptoe
7. Exhale, tighten your core
Bend your right leg, bend your knees, and look forward to your chest
Raise the chest, inhale, and restore
Repeat the exercise 5-8 times switching sides
8. Crane Zen
With your hands shoulder-width apart, push the ground with your palms
Exhale, contract core, knees close to forearms
Hip back up, instep straight
Enter Crane Pose, stay for 3-5 breaths
9. Bird King
Sitting position, right leg bent up, left leg down
Cross your knees, inhale, bend your left elbow
The right elbow is bent and the forearms are intertwined
Raise your elbows, relax your shoulders
Hold for 10-12 breaths, switch sides
Life is the real beginning of the yoga spirit, yoga is everywhere! I hope this article can be of great help to you.