For beginners in yoga, the most important thing is to cultivate an interest in practicing. Too difficult poses will be difficult to complete because there is no foundation but will lose confidence in practicing yoga, so you might as well start with these simple movements. !
1. Get down on your knees
Put your hands on the ground, kneel on your knees, and enter the four-legged kneeling
Inhale, turn your pelvis forward, lift your chest up
Exhale, bow your head with your chest and back and look at your belly button
Extend the spine section by section, repeat the exercise 10-15 times
2. Mountain Pose
Stand in Mountain Pose, feet together on the ground
Pull the outside of the legs to the middle, and push the front of the thigh back
The core is slightly retracted, the collarbone is expanded, and the shoulders are relaxed
Extend the spine, stay for 5-8 breaths
3. Magic chair
From Mountain Pose into Magic Chair Pose, exhale and tighten your core
Bend your hips, bend your knees and squat down with your hands extended above your head
The tailbone is facing the ground, and the front of the hip is raised
Keep your leg muscles engaged for 5-8 breaths
4. Downward Dog
Exit from Magic Chair into Downward Dog
Push firmly with both hands, armpits stretched
Push your sit bones up and push your front thighs back
The core is slightly closed and adjusted for 5-8 breaths
5. Tighten the core
Enter from Downward Dog, exhale, and tighten your core
Step forward with right knee bent, left knee on the ground
Inhale, extend the spine, straighten the hands up
Exhale, contract your core, lower your hips
Relax your shoulders and stay for 5-8 breaths
6. Stretch
7. Warrior II
Exit from the previous move and enter Warrior II
Inhale, rotate left hip externally, knee perpendicular to heel
Right toe facing forward, right leg straight, inner thigh raised
Extend your hands to the sides, opening your chest
Turn your head to look at your left hand and hold for 5-8 breaths
Actions 5-7 for reverse side exercises
8. Inclined plate type
Exit from Warrior II and enter Incline Pose
Exhale, focus on the left hand and turn the body to the right
Move right hand up into side plank and lift left hip up
Hold for 5-8 breaths, switch to the other side