Why practice yoga?
The benefits of practicing yoga are numerous, which is why people's love for yoga is only growing. Whether you want to improve your body's flexibility and balance, correct bad posture, improve bone shape, relieve physical stress and chronic pain, or simply want to develop a habit of exercise, yoga is a very suitable sport. There are many schools of yoga, and the yoga poses of different schools are slightly different. People of all ages can choose or adjust the appropriate poses according to their physical fitness. In addition, because yoga emphasizes mindfulness and understanding of the body, and encourages people to relax by adjusting their breathing and meditation, it is very helpful for maintaining and improving mental health.
4 yoga moves for beginners
Before you start practicing yoga, it’s best to do some gentle stretching to warm up your neck, wrists, hips, ankles and other joints to prevent strain. If conditions permit, use a yoga mat as much as possible, as it has non-slip and soft cushioning to prevent you from slipping or getting injured during practice, and it can also help you maintain poses more easily.
Downward-Facing Dog
Downward-Facing Dog is one of the most well-known yoga poses. Common in Vinyasa Yoga and Ashtanga Yoga, it is a full-body stretching pose that can also be used as a transition or resting pose between poses.
Downward Dog Yoga Pose Benefits:
■ Stretches the lower body to relieve chronic pain caused by prolonged sitting or tight hamstrings
■ Opens and strengthens the upper body
■ Extend the spine
■ Strengthens arm and leg muscles
Practice steps:
1、Lie on your hands and knees, with your wrists aligned at right angles to your shoulders, and your knees aligned with your hips to support your body.
2、When pressing your palms against the ground, you should extend your fingers and distribute your body weight evenly through your palms and knuckles.
3、Put your toes on the yoga mat, lift your knees, and slowly straighten your legs.
4、Lift your pelvis toward the ceiling, keep your legs straight, and use your hands to push your body back.
5、Form an inverted V shape on the side of the entire body, and press down on the palms and heels at the same time. Align your ears and arms, relax and stretch your neck, being careful not to let your neck hang.
6、Press your chest toward your thighs and extend your spine toward the ceiling. At the same time, the heels slowly sink toward the ground.
7、When practicing for the first time, you can try to maintain this pose for about 2 to 3 groups of breaths. The length of time you can maintain the pose can be increased with the number of exercises.
8、To relax, gently bend your knees and place them on your yoga mat, returning to the starting position.
Tips for beginners:
Downward Dog may look simple, but many beginners can’t do it correctly due to injuries or lack of flexibility. If your heels are off the ground, your back can’t straighten, or your body is in an inward “U” shape instead of an inward “V” shape, it’s likely related to tight hip flexors, hamstrings, or calves. If you encounter these problems, try adjusting your posture by slightly bending your knees while practicing, keeping your spine straight, and avoiding putting all the weight on your arms and hands.
Cobra
Cobra is a backbend and a common sun salutation. Cobra helps strengthen the back and prepares you for stronger backbends.
Benefits of Cobra Yoga Pose:
■ Strengthens the spine and hind leg muscles
■ Increase spinal flexibility
■ Open your chest
■ Stretches shoulders, upper back, lower back and abdomen
■ Strengthens shoulders, abdomen and hips
■ Relieve sciatica pain
Practice steps:
1、First lie prone and stretch your legs and toes, place the instep of your feet on the yoga mat with a width equal to that of your pelvis, and maintain balance.
2、Place your palms under your shoulders and press on the yoga mat, with your shoulders facing inward and your elbows pointing backwards.
3、Lie face down with your neck in a neutral position.
4、Support your body evenly with your palms, pelvis, front thighs and insteps.
5、Inhale and lift your chest, lengthen your neck, and roll your shoulders back. Depending on your body's flexibility, you can choose to keep your arms straight or bent, and make sure your pelvis is close to the yoga mat.
6、Hold the pose for 15 to 30 seconds, keeping your breathing steady and relaxed.
7、As you exhale, slowly lower your upper body back to the ground.
Tips for beginners:
Remember not to overdo backbends to avoid back pain caused by excessive compression of the back. Everyone's physical condition is different. To avoid straining the back muscles, tighten your abdominal muscles during practice, use the abdominal muscles to protect the back, and open up more of the upper body.
Upward-Facing Dog
Upward-Facing Dog is another backbend yoga pose. Although it requires more strength than Cobra, it is also a good starter pose for beginners. This pose can help open the chest and shoulders and strengthen the arms.
Benefits of Upward Dog Yoga Pose:
■ Stretches chest, shoulders and abdomen
■ Strengthens wrists, arms and spine
■ Improve your posture
■ Strengthen your legs
Exercise steps:
1、Lie prone with your forehead and insteps against the yoga mat, and your legs side by side and as wide as your hips.
2、Place your hands next to your lower ribs, tucking your elbows inward and lifting your shoulders off the ground.
3、Stretch your arms straight and open your chest toward the ceiling. Press your toes into the ground and lift your thighs.
4、Stretch your legs straight, with only your palms and the soles of your feet touching the ground.
5、Keep your shoulders in line with your wrists. Pull your shoulder blades down and lengthen your neck, pulling your shoulders away from your ears.
6、Hold for 6 to 10 breaths, then relax and lower your body back to the ground.
Tips for beginners:
Many people confuse the upward dog pose with the cobra pose. In fact, the biggest difference between the two is that the upward dog pose requires the arms to remain straight and the pelvis needs to be off the ground. When practicing the upward dog pose, the shoulders, back and thighs must be used to align the two sides of the body to prevent strain and effectively stretch the whole body.
Happy Baby
Happy Baby is a relatively simple relaxation pose for beginners, and is often performed at the end of yoga or putila practice.
Benefits of Happy Baby Yoga:
■ Stretches the inner thighs, groin, and hamstrings
■ Opens the hips, shoulders, and chest
■ Relieve lower back pain
■ Relieve stress and fatigue
Exercise steps:
1、Lie flat on your back with your head and back pressed against the yoga mat
2、Bend your knees to 90 degrees and bring them close to your chest. Bend your elbows and point the soles of your feet toward the ceiling.
3、Grasp the outside or inside of your feet with your hands, pull your knees apart to the sides of your body, and then pull your knees closer to your armpits.
4、Keep your knees bent and your heels pointing toward the ceiling. Relax your hips and bring your knees closer to your chest.
5、Take a slow, deep breath and maintain the pose, rocking gently from side to side.
Tips for beginners:
If you can't hold onto your feet without lifting your shoulders, chin, or arching your back, you may not be flexible enough. To complete the pose, you can try holding onto your ankles or calves instead, or put a yoga strap around the middle of your foot arch and pull on it while you practice.
Listen to your body when practicing yoga, and everyone's body is slightly different, so the practice progress is also different. If you feel pain during the practice, please stop immediately and seek advice from a professional yoga instructor to understand the yoga poses that are suitable for you.
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Post time: Dec-27-2024
