Yoga introductory movements

Yoga can cultivate the body and improve the flexibility of the body, beginners can choose simple and easy to learn movements, this is a yoga introductory movement illustration (three), suitable for the majority of rookie level practitioners.

Simple Wheel Pose

This yoga pose can loosen the pectoral muscles, flex the shoulder joints, correct the collapsed shoulders and hunchback, and relieve the stiffness of the body muscles.

Movement process

Step 1: Stretch out your legs together, brace your hands behind your hips a few inches, fingers facing out, and lean back. Then bend your knees to rule the palms of your feet can all press the ground. Step 2: Lift your hips so that your torso and thighs are parallel to the ground. Tighten your hips, lift your pelvis slightly, gently stretch your neck back, relax your head and hold for 20 seconds. Repeat the action 3-5 times. Ending movement: Lift your head, return your hips to your mat, straighten your legs and sit up straight.

Attention.

Press down hard with both hands and lift the spine and rib cage so that the shoulders do not sink. If you have problems with your cervical spine, do not tilt your head back.

Simplified twisting spine pose illustration

This yoga pose can enhance the flexibility of the hips and spine, and has a therapeutic effect on constipation and flatulence.

Movement process

Step 1: Hands on the hip side of the ground, legs straight sitting, right foot across the left leg, flat on the outside of the left calf on the ground. Step 2: The outside of the left elbow or upper arm rests against the outside of the right knee. Straighten the left arm and hold the left knee or shin with the left hand Step 3: Straighten your leg and return to the initial movement Step 4: Inhale and lift the spine while raising the right arm high above the head with the palm facing outward. Extend the right arm backward and then drop it, placing the hand behind the hips with the fingers facing backward. Exhale and twist as far to the right as you can, gently turning your head to the right to look backwards. Hold for 20 seconds. Ending movement: Slowly return your upper body to square, exchange the position of your arms and legs and repeat to the other side, finally releasing your arms and straightening your legs.

Note

Press down hard on the straightened knee during the movement, this will give more momentum to the twist. Perceive the twisting action is brought from the hips and move upward.

Simplified bow pose illustration

This yoga pose massages and stimulates the digestive organs and can regulate the flow of energy throughout the abdomen. It also strengthens the lower back and corrects the hunchback.

Procedure

Step 1: Lean your chin against the yoga mat, place your left hand in front of your shoulder with your fingers facing forward; bend your right knee, hold your right foot with your right hand and exhale thoroughly. Step 2: Inhale, lift your right thigh and upper body at the same time and tilt your head back. Press the ground with your left hand to give partial support and lift your torso with as much muscle power as possible from your lower back and abdomen. Hold the movement for 20 seconds. Step 3: Take a deep breath, then drop your torso back and release your right foot. Turn your head to one side and rest, then repeat on the other side.

Note

To increase thigh and chest lift, lift the foot back and up against the palm of your hand. If you have difficulty lifting your leg, you can lay it flat on the floor and lift only your upper body.

Mini sit pose illustration

This yoga pose mainly exercises the abdominal and neck muscles and can tighten the flabby abdominal muscles, which is suitable for postpartum tummy reduction.

Action process

Step 1: Lie on your back with your legs slightly apart and bend your knees until your feet are flat on the floor. Step 2: Inhale, chin in, arms in front, head and shoulders off the ground, repeat several times to warm up. Step 3: After warming up, let the whole back above the ground, back waist down, can let the abdominal muscles completely involved in this exercise. Exhale and relax as you descend, repeat 10-20 times. End action: legs straight, palms facing up, rest.

Attention

For overworked neck muscles, interlock your fingers behind you with your elbows pointing outward, but don't push your head forward.

Head rotation pose illustration

This yoga pose can eliminate stiff neck and shoulder muscles and relieve tension headaches.

Procedure

Step 1: Lie on your back with your head in the middle, relax your head and neck completely, and tuck your chin in slightly. Step 2: Gently move your head to the right, bringing your chin toward your shoulders; turn your head to the left and continue turning from one side to the other. Start with small movements, then slowly increase the range of motion until you feel your neck is flexible and relaxed. Ending movement: turn your head back to the middle and rest.

Cannonball Pose Illustration

This yoga pose can stretch the spine and loosen the back, as well as eliminate flatulence, relieve constipation, and strengthen the hip flexors and abdominal muscles.

Movement process

Step 1: Lie on your back on the yoga mat, straighten your left leg, cross your fingers and treasure your right knee, while exhaling and gently pull your right thigh down to your chest and exhale. Then hold your breath, lift your shoulders up, and reach your chin to your knee or as close as possible. Step 2: Inhale, restore the head to the ground, and exhale to relax. Step 3: Inhale, bend both knees, cross your fingers and hug both knees, pull your thighs toward your chest, hold your breath, lift your head and chin to touch or get close to your knees. End action: exhale, drop your head, rest with your head to the side. May repeat the action for 3-5 rounds.

Note

The action should be in line with breathing, and the time to hold the breath without feeling uncomfortable chest tightness is appropriate.