When you first learn yoga, the teacher will teach you those movements first

Yoga must learn to warm up the body.

No matter what kind of sport you're in, warming up is a must, it prepares you for the activities that follow, otherwise it's not fun to flash your waist and twist your feet.

After learning the breathing method of yoga introduction, we will learn the "Sun Salutation Pose", which is your warm-up exercise before starting yoga, and it is also the basic yoga softness. This set can be called the most reasonable and effective whole body adjustment method, suitable for all kinds of warm-up before exercise, a total of 12 movements, successively involving the head, chest, waist, face, legs, buttocks, and the whole body is thoroughly massaged, softening the muscles and bones of the whole body. Therefore, if you are too busy to take time to practice other yoga techniques, please set aside at least 15 minutes a day to do 3 or 5 times of "Sun Salutation" to relax your body and mind throughout the day, and you will be amazed at the changes that this warm-up exercise can bring to you.

Instructions for the Sun Salutation movement.

1. Stand upright, close your eyes and relax your whole body as much as possible, bend your elbows at 90 degrees, put your palms together in front of your chest, pranayama 2 times (abdominal breathing), your mind is free of distractions during pranayama, and your consciousness travels in your chest and abdomen with the gas.

2. Inhale through your nose, raise your arms upwards naturally, bend your waist, shoulders and back as far back as possible, and feel the gradual expansion of your chest and abdomen and the gradual influx of gas.

3. Exhale through the nose, slowly restore the upper body, and then bend the upper body forward. If you can't touch the ground, you can use yoga bricks to help.

4. Inhale, straighten the left leg back, slowly land on the ground below the left knee, arch the right knee, hang down the arms naturally, expand the head, neck and chest as much as possible, tilt the chest back, lower the hips, concentrate on the chest and abdomen, and then exhale slowly through the nose.

5. Inhale, put your feet and palms on the ground, bring your legs together, lift your hips up, push your thoracic spine inward, and form a triangle with your whole body, then exhale slowly and pranayama twice.

6. Inhale, stand upright with both arms, support the upper body, raise it off the ground, tilt the head, neck and chest back as much as possible, push the waist forward, and then exhale. After doing the above decomposition action, press 5 4 3 2 to repeat 3 times.

Efficacy: The blood circulation of the whole body is smooth, and at the same time, through the breathing method, the oxygen filled in the blood can play a good role in eliminating the symptoms of anemia, and also improve the function of internal organs, and increase hematopoietic power, as well as correct the skew of the back bones, adjust the autonomic nervous system, help the body and body to be straight and slim, and the spirit is comfortable.

You can study on your own, and of course, it is best to have a teacher.

Pay attention to the following points before learning yoga on your own:

1. Know the precautions before doing yoga and strictly follow them. (There are a lot of notes on the Internet, you read slowly.) For example, before yoga you have an empty stomach, you have to warm up, and you have to follow it.

2. People who do yoga strains are ignorant people who pursue the beauty of yoga movements, and they don't understand the importance of step-by-step yoga. Yoga has two contents: breathing and asanas (movements), as long as you insist on the movements, one day you will do it beautifully, the breathing is all in your own feelings, the quieter the mind, the more in place the breathing.

3. The good yogis in the hall will constantly emphasize breathing and step-by-step when teaching students. A bad yogi will make the student pursue the movement instead of the breath.

For beginners, it is better to learn yoga with a professional teacher. Practicing face-to-face with the teacher can get direct guidance, and if you encounter any problems, you can also consult and solve them in time. If you are self-taught, it is best to find some professional yoga books and CDs to follow the practice, and study more yoga books to better understand and use the body.

Of course, it is better to follow a teacher, but what is the main purpose of learning yoga for you?

I always started from the basics and taught myself, and I must not be able to study on my own if it is difficult.

You can learn on your own, but it's safer to follow the teacher and learn faster.

It is recommended to go to a yoga club to find a professional yoga instructor to learn, because there is no professional person to guide you in the process of learning yoga, if you are not careful or do not pay attention to some problems, it is likely to hurt your body without you knowing.

I'm learning yoga. Personally, I think it's better to learn from teachers. There are many actions that are not guided and corrected by the teacher, and I can't learn them in place, and many times I don't know that I am wrong. If you don't do it right for the sake of exercising certain parts, it will hurt your body. It's not in place and it's not effective.

I taught myself, and this has a lot to do with the flexibility and foundation of the body. If you haven't been exposed to dance before, it would be nice to have an instructor. I hope you can persevere!

After self-study, go buy a few CDs, do the action, and you're good to go! Then go buy yoga clothes and do it several times a day, and the effect is the same as what the teacher learned!

This can be self-taught.,We bought CDs in our dormitory to learn by ourselves.,It's fun for several people to be together.。

1. Be prepared.

If you decide to practice yoga at home, be sure to prepare yourself first. Find a place at home that is suitable for yoga practice, organize and put aside the aids you need to practice, and communicate well with your family to create as much alone time as possible.

A clean and tidy yoga practice space and an uninterrupted practice time will make your practice more focused.

Article**32, Lower expectations.

At the beginning, I just started to practice at home to let He Xi answer the slip model, and the feeling is definitely not as good as practicing in the yoga studio, so don't get too much hope up at first. It doesn't matter if you only have 10 minutes of practice or you are interrupted in the middle of your practice.

Being able to stand on the mat and practice is already a good start.

Article**43, make a good practice plan.

Planned practice is a great way to discipline yourself. You can plan and schedule the weekly exercises according to your own time, and then go for them. You can also set a goal for yourself and achieve it.

Slowly, you'll be able to form a habit, which will make it easy to keep practicing.

Article**54, Maintain the enthusiasm for practice.

Practice requires enthusiasm so that you can persevere. You can participate in some yoga check-in activities, communicate with the people more, and a good practice atmosphere will make the yoga road go longer.

Article **6

You can sail at home, how to practice yoga, we generally can practice yoga at home, but there are some dangers, and it is better to do less with the action of the sedan car.

The mountain pose just looks easy, and Duan Zheng's standing posture is the basis for many postures that require awareness to carry the mountain and balance.

It is through this pose that the correct alignment can be found.

2.Infant pose. This simple pose relaxes your nervous system and is an excellent asana for resting during the exercise.

3 Cat Cow Pose is an excellent asana to warm up your back and prepare your body for Downward Facing Dog Pose. It also helps to exercise your core.

4 downward facing dog poses to stretch the back, shoulders, arms, hamstrings and almost all other parts. It also calms your mind and body.

5.Warrior I This pose strengthens the legs, opens the hips and chest, and stretches the arms and legs at the same time. Mortar Pose calms the mind, reduces stress and puts you into a state of relaxation.

Beginner yoga 2 steps, practicing yoga is a good physical exercise, which can strengthen the body and maintain youthful vitality. This can affect your charisma. Here's what I've put together for you. Beginner yoga steps, let's take a look.

1. Mountain arm lift.

2. Standing front drive.

3. Tree type. 4. Warrior 1 style.

5. Warrior 2 style.

6. Goddess pose.

7. Horseback riding.

8. Cane type.

9. Beef noodle type.

1. Simple sitting + meditation.

Sit on the cushion surface, cross your legs, relax your body naturally, extend your spine and sit on the cushion with your sitting bones, fold your hands on your chest to adjust your breathing, and meditate for 3-5 minutes.

2. Mountain style. Stand with your feet together, your thighs tightened and pushed back, your spine extended, your pelvis turned slightly back, your groin opens, your ribs open, your hands stretch down, your shoulders open slightly, and your eyes are level with your eyes looking ahead.

3. Stand and bend forward.

Stand in a mountain position, inhale with your feet together, stretch your spine and exhale, bend forward starting from your groin, place your hands in front of your body or hold your heels and abdomen close to your thighs, holding for 5-8 breaths.

4. Triangle.

Stand in mountain pose, open your feet at an appropriate distance, open your left foot outwards at 90 degrees, inhale with your heel on your right foot, stretch your spine, lift your thighs up on the outside of your thighs, raise your hands sideways, exhale, bend to the right side, put your left hand on the outside of your left foot, extend your right hand upward, hold for 5-8 breaths, and change to the other side.

5. Warrior 2 style.

Stand in mountain pose, open your feet about more than one leg long, turn your right foot outward 90 degrees, slightly buckle your left foot, inhale in a straight line with your right heel and left foot arch to extend your spine, raise your hands sideways, exhale, bend your right knee down, keep your legs 90 degrees for 5-8 breaths, change to the other side 6, warrior 1 pose.

Stand in mountain pose, open your feet slightly more than one leg length, turn your left foot outward 90 degrees, turn your right foot back 60 degrees, turn your right foot inside and your left heel in a straight line, turn your hip to the left, your left knee, your toes in a straight line, inhale and stretch your spinal column, raise your hands up above your head, exhale, bend your left knee down, open your chest, bend your body slightly back, keep 5-8 breaths, and change to the other side.

7. Warrior 3 style.

Starting from Warrior 1, take a small step forward with your right foot, shift your body center of gravity forward, lift your right leg up while your torso and arm forward, keep your right leg in a straight line with your body for 5-8 breaths, and switch to the other side.

1. Mountain arm lift.

2. Standing front drive.

3. Tree type. 4. Warrior 1 style.

5. Warrior 2 style.

6. Goddess pose.

7. Horseback riding.

The first step in yoga practice is to learn a simple supine leg rise pose, which is done as follows:

1. Yoga supine leg rise pose correct explanation method:

2. Yoga supine leg rise error explanation method: