Do you feel this way? You want to start practicing, but you don’t know where to start? This article combines the basic postures that beginners need to lay a solid foundation for you. Armed with these basic knowledge, you will soon become an expert.
So, it’s time to start working out the mat and enjoy the physical and mental benefits that it brings to you! Whether you are young or old, whether you are a man or a woman, it can help you calm down and strengthen your body.
Do at home
Many people are worried about how to do it at home. But in fact, it’s easier than you think. As long as you practice regularly (even once a week), it will be of great benefit to your health.
Here are our suggestions for starting at home:
Create a comfortable place: Remember that there is no perfect place, but it is important to create a space that is as far away from chaos and distractions as possible.
Find an empty wall: As a beginner, finding a space with an empty wall is very helpful for you and can help you maintain your balance.
Light a candle: You will also find that adding candles or incense will make you more comfortable, but this is not necessary, it depends entirely on your personal preferences.
Focus on breathing: Before you do, you can take a deep breath to relax your body.
Rest: Even if you want to increase your strength and flexibility through daily practice, we recommend that you rest at least one day a week.
Buy a cushion: Have a cushion to make any room or environment more comfortable.
10 basic actions
We will outline the 10 basic postures you need as a beginner. Below are the 10 basic postures you need to learn to establish a routine exercise.
1. Mountain style
It looks like you just stood there effortlessly, didn’t you?
This is not the case. Mountain posture, or “active”, has many benefits, including improved posture and relief of back pain. It can help you strengthen your thighs, knees, ankles, abdomen and hips.
You should start to stand together, distribute your body weight evenly on the ball and the arch of the sole, and make sure that your big toes are pressed together.
Now, put your toes apart on the mat. If you have trouble with your balance, separate your feet slightly first.
Straighten your legs, but make sure all the weight is evenly distributed on your feet. You should pull your thighs back and rotate them inwards slightly. This will bring your quadriceps together.
Now, retract the tailbone, keeping the hips in line with the center of the body. Pull the abdomen slightly inward to maintain the natural position of the pelvis.
Stretch your torso, push away your shoulder blades, and expand your collarbone. Keep your arms straight and straighten your fingers, allowing the inner arm to rotate slightly outward.
Now, by stretching your neck and drawing lines on your ears, shoulders, hips and ankles, you can continue to do breathing exercises, and you can feel the benefits of mountain style every time you breathe.
If possible, put it in this position for a minute.
The arm display is carried out in the mountains. Regular practice of this posture can help improve breathing and lung function, increase energy and health, improve the cardiovascular system, and help you calm down.
This posture helps reduce symptoms of fatigue, asthma and indigestion.
To start this pose, you need to extend your arms, keep them away from your torso, and make sure your thumb face is facing back.
Now, move your arms to the side and face the ceiling. If your shoulders are not flexible enough, don’t worry that your hands will not fit and feel uncomfortable anymore.
Now, you need to fully extend your elbows, stretch your fingers upwards, and your thumbs should naturally bend slightly toward your head.
Tilt your head back slightly, but don’t squeeze the nape of your neck. Ideally, you should be able to see your thumb. If you don’t have this degree of flexibility, don’t force it-with practice, it will get better.
Extend the tailbone to the floor, and then evenly move the chest away from the pelvis.
If possible, keep this position for one minute.
3. Bend forward
Forward bending has many benefits, such as reducing stress and restlessness, fatigue and anxiety.
It can also stimulate the liver and kidneys, stretch the hamstrings, calves and buttocks, enhance the function of the thighs and knees, and improve indigestion. If you have asthma, high blood pressure, infertility, osteoporosis or sinusitis, standing forward bending can reduce symptoms.
First, stand up straight and put your hands on your hips. When exhaling, bend forward from the hip joint. When bending forward, pull the torso out of the groin. In this action, the extension of the front of the torso must be emphasized.
Keep your knees straight and place your palms and fingers on the ground, slightly in front of your feet or behind your ankles. If your hip joints are stiff, but you can’t do this, put your hands as far as possible behind your legs.
Every time you breathe, try to lift your front body a bit.
Keep this position for one minute.
4. Wreath type
Wreath is a basic exercise that can help restore waist or knee injuries. It can also adjust the abdomen, enhance core strength, stretch the ankles, groin and back trunk.
First, squat down, as close to your feet as possible. Make sure your feet are on the ground.
Now spread your thighs a bit wider than your torso. As you exhale, tilt your torso forward so that it is between your thighs.
Place your elbows on the inside of your knees and put your palms together. Make sure that the knee does not move forward.
Keep this position for one minute.
5. High bow
The high arch position is not suitable for severe knee injuries. This posture has a good therapeutic effect on indigestion, constipation and sciatica. High lunges can also stretch the groin while strengthening the legs and arms.
First, enter the forward bend (as described above) and bend your knees.
Now, take a step back and place your foot on the floor at a right angle to your right knee.
Next, you should focus your torso on the front of your thighs, stretch forward, and look forward. Push your left thigh to the ceiling while keeping your left knee straight. Stretch your left heel to the ground.
Hold this position for one minute and repeat with the other leg.