11 Steps to Get Started with Yoga for Beginners

　　Yoga moves for beginners:

　　Posture 1: Praying pose

　　practice : Stand upright with your feet together. Put your hands together in front of your chest. Relax your whole body. Breathe evenly.

　　benefit : Establish a state of concentration and tranquility in preparation for the exercises to be performed.

　　Posture 2: Stretch-arm pose (raising both arms upward)

　　practice : Raise your upper arms upward above your head, with your arms shoulder-width apart. Tilt your head and upper body back slightly.

　　breathe : Inhale while raising your arms.

　　benefit : Stretch the abdominal organs, thereby eliminating excess fat and improving digestion. exercise Arm and shoulder muscles. strengthen ridge nerve , open the lung lobes.

　　Posture 3: Forward bending (hand-to-foot pose)

　　practice : Bend forward until your hands or fingers touch either side of your feet, or the ground in front of your feet. Use your forehead to touch your legs, but don't strain. Keep your knees straight.

　　breathe : Exhale while bending forward. In the final position, try to contract your abdomen and exhale as much as possible.

　　benefit : Helps eliminate or prevent gastric or abdominal disease , reduce excess abdominal fat. Improve digestion. Help eliminate constipate , making the spine soft and strengthening the spinal nerves.

　　Posture 4: Horse riding pose

　　practice : Stretch your right leg as far back as possible. Bend your left leg at the same time, but keep your left foot in place. Keep your arms straight and in place. At the end of the movement, your body weight should be supported by your hands, left foot, right knee and right toes. In the final position, the head should be tilted back, the back should be arched, and the gaze should be directed upward.

　　breathe : Inhale as you extend your right leg back.

　　benefit : Massage abdominal organs to improve their activity. Strengthen the muscles of the legs and gain neurological balance.

　　Posture 5: Mountain pose

　　practice : Straighten your legs, put your feet together, lie prone forward, lift your buttocks in the air, and lower your head so that it is between your arms. The bodies should become two sides of a triangle. Your legs and arms should be straight in the final position. Try to bring your heels to the ground in this position.

　　breathe : Exhale as you straighten your legs and bend your torso.

　　benefit : Strengthen nerves and muscles of arms and legs. Flex the spine in the opposite direction to the previous pose, thus further contributing to the suppleness of the spine. Strengthens the spinal nerves and supplies them with fresh blood.

　　Posture Six: Eight-Body Throwing to the Ground

　　practice : Lower your body to the ground so that in the final position of this pose only your toes, knees, chest, hands and chin touch the ground. The hips and abdomen should be slightly lifted off the floor.

　　breathe : Hold your breath after exhaling completely.

　　benefit : Strengthen thigh and arm muscles. Develop chest.

　　Posture 7: Cobra Pose

　　practice : Straighten your arms and lift your body from the waist. Tilt your head back, this phase is the same as the final position of Cobra Pose.

　　breathe : Inhale as you lift your body and arch your back.

　　benefit : The abdomen is compressed to help squeeze out congestion from abdominal organs. This gesture is suitable for all Stomach disease , very useful including indigestion and constipation. Arching the back exercises the spine, softens the muscles, and rejuvenates the most important spinal nerves.

　　Posture eight : Horseback riding pose (same as pose 4)

　　practice : Bend your left leg and bring your left foot forward so that it is close to your hands. Simultaneously lower your right knee to the ground.

　　breathe : Inhale as you bring your right leg back.

　　benefit : See posture four.

　　Posture 9: Forward Bend (hand-to-foot pose) (same as Posture 3)

　　practice : Place your right foot next to your left foot, straighten your legs, and try to bring your forehead as close to your knees as possible. If you can't touch your knees, don't do it hard, but your legs can't be bent.

　　breathe : Exhale while doing this action.

　　benefit : See posture three.

　　Posture 10: Stretch-arm pose (raise both arms upward) (same as posture 2)

　　practice : Stretch your whole body and raise your arms above your head. Arms shoulder width apart. Tilt your head and arms slightly back.

　　Posture 11: Prayer pose (same as Posture 1)

　　practice : Stand upright with your feet together. Put your hands together in front of your chest. Relax your whole body and breathe evenly.