The most basic and classic
Simple poses are repeated, and the repeated poses are done in depth
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Next, let’s start with the basic introductory poses
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1, Mountain pose
• Stand straight with your feet together, lift your kneecaps, and tighten your legs
• Lift your chest, extend your shoulders back, and extend your arms straight down
• From the side, a straight line up and down the body
2, Tree
• Bend the right knee, grab the right ankle and place it on the upper part of the left thigh
• Point the right toes down, straighten the left leg
• Raise both hands in front of the body, upward, palms together
• Repeat
3, on the opposite side Dog style
• Lie on your stomach, place your palms on both sides of your chest, and tuck your elbows in
• Inhale, push the arms down to the ground, and lift the chest
• Press the insteps of the feet to lift the legs off the ground
4, Downward dog
• Lying prone
• Put your hands on both sides of the chest and hook your toes
• Inhale, ischium lift up, push the body back, step heels down
• arms, legs straight
5, Crescent pose
• Downward dog preparation
• step forward with the right leg to both hands In the middle, the instep of the left knee touches the ground
• Raise your arms in front of your head to the top of your head, bend your upper body backwards
• Repeat
6, triangle pose on the opposite side
• Open your feet one leg length, and raise your arms to the sides
• Abduct your left heel and abduct your right toes , align the right heel with the arch of the left foot
• exhale, turn your body to the right and down, support your right hand on the ground, and keep your arms in a straight line
• turn your head upward, repeat
7, Warrior One Style on the opposite side
• open your feet one leg length, and raise your arms
• turn the corner Turn to the right, sink your hips and bend your knees
• Straighten your knees, and repeat
8 and Warrior Three Postures on the opposite side
• Prepare for battle
• Move the body's center of gravity forward, lift the rear leg back parallel to the ground
• Straighten the front leg, arms, torso, and rear leg Parallel to the ground
• Bend your left knee, and land your right foot back to Zhanyi
• repeat
9, Warrior 2 pose on the opposite side
• open your feet one leg length, raise your arms to the sides
• abduct the left heel, abduct the right toe, and align the right heel with the arch of the left foot
• call Qi, bend the right knee, lower and lower legs 90°
• Turn your head to the right, and repeat on the opposite side
10, standing forward bend
• Mountain Pose
• Inhale, extend the spine, raise the arms in front of the body
• Exhale, fold down from the hips
• Keep the trunk extended
11, Four-column support
• Incline plank pose
• The center of gravity of the body is forward, bend the elbows, and the elbows are tucked in
• Push the heels back
12, Spinal twisting
• cane position preparation
• Bend your right knee, place your right foot on the outside of your left knee
• Inhale, extend your arms and raise your arms
• Exhale, twist your body to the right, bend your left elbow and place it on your right knee Above
• Place your right palm behind your hip
• Repeat
13, King of Dance pose on the opposite side
• Mountain pose
• Bend the left knee and put the center of body weight on the right foot
• Externally rotate the left arm and grasp the ankle or toes of the left foot
• Slow Slowly lift your left leg, grab your left toes with your right hand
•Repeat
14, Double Angle Pose
• Mountain Pose, open your feet about one leg length
• Keep your feet parallel to each other, put your hands on your hips
•Exhale, fold down from the hips, fingers Touch the tip lightly to the ground
• Bend your elbows, touch the top of your head to the ground, and place your hands between your legs
• Feet, hands, head, in a straight line
15, Angle pose
• Cane pose preparation
• Bend the left knee, hold the left foot and pull it towards the groin
• Bend the right knee, hold the left Pull your feet toward your groin, with the soles of your feet facing each other
• Hold the toes with both hands, press down on the ischium, and press down on the knees
• Keep the spine upright
16, Swan pose
• Prepare for downward dog pose
• Take a step forward with your right leg, bend your knees, and touch the outside of the leg to the ground Between hands
• Stand with your upper body upright, repeat on the opposite side
17, Bridge Pose
• Lying on your back in Mountain Pose
• Bend your knees, with your knees hip-width apart, and place your heels against your sitting bones
• Exhale, lift your hips upwards
• Hold the instep of the feet with both hands or interlock the fingers under the body
18, Corpse posture
• Lie flat on the ground
• Place both hands on both sides of the body, slightly away from the body, palms facing up
• Waist, shoulders Try to stay as close to the ground as possible
• Stretch your legs forward and naturally abduct your toes
•Close your eyes and relax your breathing
For beginners, there is no need to blindly pursue difficult postures.The pattern is secondary. focuses on the feeling of breathing and physical feelings to awaken the sleeping body.
entry -level body, simple but not simple
Asanas are secondary, the focus is on breathing and body feelings to wake up the sleeping body.Entry-level posture, simple but not simple
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