Beginner yoga movement illustration

Yoga can relieve physical fatigue and regulate one's emotions, practicing yoga, there are difficult and easy movements, this article is an introduction to yoga illustrated movements (medium), suitable for people who are new to yoga practice.

Krsna Pose

This yoga pose relaxes the facial muscles and exercises the muscle strength of the foot plates and toes. If you can't lift your heels, you can first point your toes to the ground to find the balance point of your body, or you can practice against the wall.

Movement process

Step 1: Stand naturally with the toes of the right foot on the outside of the left foot, let the toes face right and lift the heel, swing the hip bone to the left. Step 2: Raise your arms to the right, imagine yourself playing the flute, with the palm of your right hand facing your chest, in a very happy mood, with the corners of your mouth raised, and hold the posture for 20 seconds. Step 3: Slowly slide your left calf up to some point of balance, continue to breathe evenly, hold the action for 15 seconds, then lower your foot and return to the floor. Arms hang naturally on both sides of the body. Then repeat on the other side for this action. Ending movement: Keep your feet together, close your eyes and relax your facial muscles - shoulders - lower back and abdomen - thighs - toe tips.

Note

Imagine that you are very happy and relaxed during the movement.

Illustration of grinding bean pose

This yoga pose can strengthen the abdominal muscles, flexible hips, slim arms and adjust the waistline. Step 1: Straighten your legs, cross your index fingers, and extend your arms forward to the same height as your shoulders. Step 2: lean forward from the hips, followed by the torso to the right. Step 3: Lean backward, followed by turning to the left. The upper body continues in a clockwise direction in a smooth circle, using the hips and waist as pivot points, repeat 6-10 times, followed by a change of direction. Ending movement: Lower your arms after returning to square, sit in lotus position, and rest for 15 seconds with your eyes closed.

Attention

Keep your arms parallel to the ground and keep your waist and back straight during the exercise.

Simple arrow pose movement diagram

This yoga pose mainly stretches the tendons behind the legs, exercises the back muscles and improves the body's balance.

Movement process

Step 1: Bend your knees slightly, straighten your back and brace your feet on the ground. The left heel is tucked back near the hip, and the left hand holds the ankle. Bend the right foot and hold its outer edge with your right hand. Step 2: Extend your right foot upward diagonally, straighten your knee and press your foot hard against your hand. Straighten your back, lengthen your entire spine, and take a deep breath to expand your chest. Keeping the spine up and leaning back, lift the left foot, keeping your balance with your hips and pushing forward at the back, holding the movement for 30 seconds. Repeat the movement on the other side. Ending movement: return to the initial movement, arms around the feet, press the forehead to the knees and rest for 30 seconds.

Attention

To maintain balance you should lift your lower back from time to time. When lifting the leg, unable to straighten the leg can be slightly bent knee, or use the band around the foot plate, hand grasp the band action. If the balance is difficult you can put down the palms of your feet.

Back flying stick pose movement illustration

This yoga pose can eliminate shoulder and back tension, relieve menstrual distress and prevent sciatica.

Action process

Step 1: Stretch your legs out well, then within a comfortable range, split your legs as far apart as possible, knees facing up, tense the face of your feet, arms at shoulder height, and stretch them out to the sides. Step 2: Leading the movement with your waist and hips, turn your torso to the left and touch your right hand to your left foot while extending your left arm backward and upward. Turn your head left to look at your left hand. Repeat the movement to the other side. Ending movement: restore the torso, straighten the back, lower the arms and relax with the legs together. Feel the increased blood circulation in the back and pelvic area.

Note

The rotation and extension movements must be led by the hips and waist, and keep the legs straight and tight when they are separated.