There are many yoga poses, each with its own unique effects and suitable people. Here are some common yoga poses and their brief introduction:
First, standing posture
Mountain pose: Stand with feet together, hands naturally drooping, shoulders relaxed and sinking, spine extending upward. This pose helps to improve the round shoulder, hunchback and other bad posture, enhance the strength of lower limbs.
Tree pose: Stand on one leg with the other leg bent, the sole of the foot against the inside thigh or root of the standing leg, and the hands clasped in front of the chest or raised. This pose strengthens the leg muscles and improves balance.
Magic chair: Feet shoulder-width apart, inhale with your hands up, exhale with your hips bent and knees bent, as if sitting in a chair. This pose can relieve shoulder stiffness and strengthen leg muscles.
Eagle pose: Wrap your legs and arms around each other to maintain balance. This pose can strengthen the ankles, relieve fatigue and pain in the legs, and improve the body balance.
Triangle pose: Feet a leg apart, turn the feet, inhale the hands side flat, exhale the body bent to one side, hands touch the ground or up. This pose strengthens the leg muscles, eliminates stiffness in the buttocks and legs, and relieves back pain.
Second, sitting posture
Walking stick: Sit with legs straight and together, hands at your sides, spine upright. This pose can relieve abdominal flatulence, relieve stomach problems, and help eliminate fat around the waist.
Beam Angle: Sitting, legs bent, feet facing each other, hands holding feet, body forward bent. This pose relieves sciatica, stretches the inner thigh muscles, and nourishes the uterus and ovaries.
Single leg back extension: Sit and stand, bend the right knee, put the sole of the right foot at the base of the left thigh, inhale to extend the spine, exhale to bend down, hold the ball of the front foot with both hands. This pose can relieve sciatica, protect kidney and enhance liver and spleen function.
Sitting Angle: Sitting upright, legs wide open, toes back hook, inhale spine extension, exhale forward bend down, hands in front of the body or support the ground. This posture will stretch the muscles of the back of the legs and promote blood circulation in the pelvic area.
Three, forward bend
Standing forward bend stretch: Stand with your feet hip-width apart, inhale with your spine extended upward, exhale with your back straight forward bend, hold your hands on the floor or hold your calves. This pose can stretch the muscles of the back of the legs, strengthen the vitality of the abdominal organs, and soothe the brain cells.
Strengthen side extension: stand, legs one leg apart, turn around, inhale to extend the spine, exhale straight back forward bend down, hands to support the wall or the ground. This pose relieves tension and stiffness in the muscles of the legs and hips, and makes the hip and spine more flexible.
4. Backbend posture
Cat bull pose: Kneel, hands knees open shoulder-hip width, inhale chest up, exhale chest arch back. This pose can relieve lower back pain and maintain the spine flexibly.
Cobra pose: Lie on your stomach with your hands at your chest sides, inhale to extend your spine, open your chest and lift, and slowly straighten your arms. This pose provides flexibility to the lumbar spine, relieves lumbar discomfort, and opens up the thoracic area.
Five, inverted three-dimensional
Downward facing dog: Lie on your stomach, place your hands on both sides of your chest, exhale with your toes back, lift your hips up, straighten your hands, extend your back, and lift your sitting bones. This pose can relieve stiff heel pain, strengthen arms, legs, and torso, and stretch legs.
Headstand: Hands ten fingers interlock, head center point, exhale and lift the hips up, feet forward, back straight, legs up together. Known as the king of all yoga poses, this pose stimulates the pituitary gland and pineal gland, promotes blood circulation, nourishes facial skin, and strengthens back, abs and waist muscles.
6. Other asanas
Warrior Pose: Stand with your feet about a leg apart and turn your feet, extending your spine as you inhale, raising your arms above your head, and bending your knees as you exhale. This pose relieves stiffness in the shoulders, neck and back and strengthens the ankles and knees.
Side Angle Pose: Enter from Warrior II, bent to the side, hands on the inside of the feet or on the ground, knees and elbows touching. This pose can strengthen the ankles, knees and thighs, correct thigh and calf posture problems, relieve sciatica and joint pain.
Boat pose: Sit and stand, bend your knees close to your hips, slowly lift your legs upward, hold your hands flat in front of you, and slowly straighten your legs after maintaining your body balance. This pose can strengthen the muscles of the waist, abdomen, back and legs, improve balance and coordination.
The above yoga asanas are for reference only, the actual practice should be based on personal physical condition and yoga basis to choose their own asanas, and practice under the guidance of professional yoga instructors to ensure safety and effect.
