The postures that beginners should practice in yoga mainly include the following aspects:
1. Basic Station Stereoscopic Style: Mountain Style: Stand with feet together or apart, hip width apart, thighs tightened, spine extended, shoulders relaxed and lowered, chest open, eyes facing forward, maintaining steady breathing. This posture helps improve body shape, reduce back pain, and strengthen leg and core strength.
2. Forward and backward bending postures: Standing forward bending: Starting from the mountain stance, inhale and raise both hands above your head, exhale and start bending forward from your groin, keeping your spine in a straight line. Place both hands on your thighs or ground to help stretch the muscles behind your legs and relieve back tension. Lower Dog Style: Starting from landing on all fours, with hands shoulder width and feet hip width, prepare for inhalation and exhale, pushing the hips back and up to form an inverted "V" shape, which helps stretch the entire body, especially the back and leg muscles, while promoting blood circulation.
3. Balance and Twist Style: Tree Style: Stand in a mountain style, bend your right knee and place your right foot at the base of your left thigh, with your right knee pointing downwards towards the cushion. Place your hands together in front of your chest or lift them above your head to maintain balance and stability, which helps improve your sense of balance and focus. Twist style (such as simple twist style): Sit or stand, stretch or bend your legs, support the ground or both sides of your body with both hands, prepare for inhalation, twist your body to one side when exhaling, maintain smooth breathing, help relax the spine and internal organs, promote digestion and detoxification.
Beginners can also try cat cow, inclined board, warrior series postures (such as warrior one posture, warrior two posture), etc. These postures help to flex the spine, enhance core strength, and improve body stability.
When practicing yoga, it is important to follow your physical condition and ability range, and avoid excessive stretching or twisting. It is recommended to practice under the guidance of a professional yoga instructor to ensure the correctness and safety of the movements.