9 Actions Of Yoga For New Beginners, Everyone Can Practice

Share 9 yoga actions that are very friendly to beginners. Don't worry. You don't need to have strong core strength and flexibility ~

 

Action 1: Butterfly

Benefits: stretch hips and groins, open lower back and pelvis

method:

1. Sit on the floor, close the soles of your feet and let your knees loose (it may be more comfortable to put something under each knee)
2. Keep your feet close to your pelvis.
3. Grab your feet.
4. Hold for 30 seconds or take 5 deep breaths.

Action 2: cat cow pose

 

Benefits: stretch the spine

method:

1. Starting with your hands and knees, aim your shoulders at your wrists and your hips at your knees.
2. Inhale slowly, then exhale, turn your spine into a circle and hang your head to the floor (this is the "cat" position).
3. Inhale and raise your head, chest and tailbone, and lean back to the ceiling (this is the "cow" position)
4. 10 times in this order.

Action 3: tree

 

Benefits: clear your mind and improve balance

method:

1. The key to balance is to keep staring and actively press the palm of the right foot into the left leg.
2. Hold each side for 30 seconds or 5 deep breaths.

Action 4: Warrior II

 

Benefits: strengthen and stretch legs, ankles, feet, groins, hips and shoulders, and help enhance strength and endurance

method:

1. When standing, the foot should be wide, the left toe should face forward, and the left heel should be in line with the right foot.
2. Bend the left knee so that the thigh is parallel to the ground.
3. With your palms down, reach out at shoulder height.
4. Keep your hind legs straight and strong and look at the center of your front hand.
5. Hold each side for 30 seconds or 5 deep breaths.

Action 5: Triangle

 

Benefits: stretch thighs, knees, ankles, hamstrings and lower legs

method:

1. When standing, the foot should be wide, the toe of the right foot should face forward, and the heel of the right foot should bow in line with the left foot
2. With your palms down, reach out at shoulder height.
3. Push the hips back and extend forward to the right. When you raise your left arm, lower your right hand to the tibia. You can put your right hand on the floor, ankle or calf.
4. Keep your head, shoulders, hips and feet aligned and move your line of sight to a neutral position. Or, if you can, turn your head to the left and stare at your left hand.
5. Hold each side for 30 seconds or 5 deep breaths.

Action 6: standing forward bending

 

Benefits: increase the length of the spine, stretch the back of the legs, and stimulate the kidneys and liver

method:

1. When standing, keep your feet as wide as your hips and fold your body down.
2. Bend your knees slightly, and then hang your torso, arms and head freely on the floor.
3. The top of the head should point to the floor. If you are flexible, try straightening your legs.
4. Hold for 30 seconds or take 5 deep breaths.

Action 7: chair type

 

Benefits: strengthen thighs, hips, waist and trunk, and help improve attention

method:

1. Stand with your feet and knees together and squat a quarter.
2. Palms facing each other, arms up from ears.
3. Sink more, then move your hips back so that your knees don't push in front of your toes.
4. Lift the sternum to make the trunk more upright and stable.
5. Hold for 30 seconds or take 5 deep breaths.

Action 8: Bridge

 

Benefits: stretch neck, chest and spine

method:

1. Start with a bent knee.
2. Place your feet on the ground, hip width apart, with your toes pointing forward.
3. Press your feet and lift your hips off the floor. Continue to raise your hips, but keep your feet, head and shoulders grounded.
4. Put your arms on your sides. If you can, roll your shoulders under your torso to meet your arms. Hold your hand.
5. Hold for 30 seconds or take 5 deep breaths. To lower, release the hand clasp and lower the torso one vertebrae at a time.

Action 9: supine spinal torsion

 

Most yoga classes end with a twist

Benefits: realign the spine and stretch the back and hips

method:

1. Straighten your legs and start lying back.
2. Place your arms on both sides of your shoulders with your palms down.
3. Bend your right knee. Now move it over the left leg and twist the torso to the left. Make sure your shoulders are on the ground, and then you can put the palm of your left hand on the outside of your right knee.
4. Look at the right palm.
5. Hold each side for 30 seconds or 5 deep breaths.