[Basic Yoga Actions for Beginners] The names of the postures you need to know for beginners, 13 basic yoga poses recommended

Table of Contents

Basic Yoga Exercises for Kids

Cat-Cow (Difficulty 1/5)
Standing forward bend (difficulty 2/5)
Cobra pose (difficulty 3/5)
Downward Dog (Difficulty 2/5)
Low Lunge (Difficulty 2/5)
Triangle pose (difficulty 3/5)
Side Angle Pose (Difficulty 2/5)
Standing forward bend (difficulty 3/5)
Twist Seated (Difficulty 1/5)
Pigeon pose (difficulty 3/5)
Mermaid pose (difficulty 4/5)
Camel pose (difficulty 3/5)
Child’s Pose (Difficulty 1/5)

The two-seventh mystery guest this time

Yoga master

People who often do yogaItata

What is Mysterio?

Ordinary consumers go to the store to experience activities. From online reservation of activities to experience of activities, they must keep a low profile and be no different from other customers. They assist two-sevenths of the exploration and evaluation activities of stores. Mysterious customers can be college students, office workers, mothers , Middle-aged and elderly people are all available.

[Basic Yoga Actions for Beginners] The names of the postures you need to know for beginners, 13 basic yoga poses recommended 1

Cat-cow function:

Improve spinal flexibility, correct pelvis, stretch neck and back, regulate breathing, and release stress

Cat-cow pose:

Kneel on all fours, palms under shoulders, knees as wide as pelvis, toes touching the ground
First do the "Cow Pose". When you inhale, slowly lower your navel and tilt your pelvis forward, as if you are doing a concave back movement. Look up and stretch your spine.
Then do the "cat pose". When you exhale, imagine that your belly button is slowly lifted up from above. Tilt your pelvis backwards, push the ground with your palms, look toward your belly button, and arch your back.
Repeat cat pose and cow pose about 5-10 times

Cat-Cow Pose Notes

This basic yoga pose is very suitable for beginners with stiff bodies. Practicing cat-cow pose more often can increase the mobility of the spine and pelvis.
Beginners should focus on the rhythm of breathing and movement, keep breathing steady, and find the neutral position of the spine.
Pay special attention not to "bend your waist" when doing the Cow Pose, but instead let your waist sink naturally by "rotating your pelvis". The same is true for doing cat pose, which is to lift the abdomen up by rotating the pelvis and contracting the core.

Cat-Cow Pose Instructional Video

[Basic Yoga Actions for Beginners] The names of the postures you need to know for beginners, 13 basic yoga poses recommended 3

Standing forward bend function:

Relax your back, stretch your legs, and regulate your breathing

Standing forward bend:

Stand with your feet together, lift your chest and inhale, and raise your hands together.
Inhale again, imagining that there is a rope pulling your head, extending your spine.
When you exhale, bend down and fold forward from your hips. Imagine your abdomen is close to your thighs. Relax your shoulders and neck and let your head hang naturally.
Stay for 5-10 breaths, imagine your spine extending as you inhale, and let your body relax and sink as you exhale.
When you stand up, bend your knees slightly, use your core strength, and slowly roll your spine back to standing position while inhaling, and then raise your head.

Standing forward bend precautions

Avoid arching your back: Fold from the hips instead of bending at the waist to reduce pressure on the lumbar spine
Bend your knees slightly: If the back of your thighs are tight, don't force yourself to hold them together. Bend your knees slightly to relax your upper body.
Avoid strong pulling: There is no need to force yourself to touch the ground. The key is to make your body feel comfortable, not extreme stretching.
Advanced version of the exercise: When your flexibility improves, you can try to hold your ankles with both hands or press your palms to the ground to deepen the stretch

Standing forward bend instructional video

[Basic Yoga Actions for Beginners] The names of the postures you need to know for beginners, 13 basic yoga poses recommended 5

Cobra features:

Open the chest, strengthen the back, promote blood circulation, and improve hunchback

Cobra pose:

After the standing forward bend, support yourself with your hands, stretch your right and left feet backwards, and form a plank position.
Kneel on the ground (advanced players don’t have to kneel), and move your body forward until you reach the limit.
Bend your elbows and lower your body like doing a push-up. Then push the ground with your palms, lift your chest, slightly raise your chin, and keep your insteps close to the ground.
Exhale, look up, tilt your head back to open your breathing passage, maintain your core strength and tighten your back, and stay still. 3-5 Breath

Cobra Pose Notes

This basic yoga pose focuses on opening the thoracic spine and the entire front of the body. The spine extends toward the sky, not forward.
The most common mistake made by beginners is shrugging their shoulders. If you find yourself shrugging your shoulders, first relax your shoulders, then push down with your palms to support your upper body, and this will usually improve your posture.

Cobra Pose Instructional Video

Mystery Customer Recommended Stores

[Basic Yoga Actions for Beginners] The names of the postures you need to know for beginners, 13 basic yoga poses recommended 7

Yoga Journey Yoga Journey

222F, No. 3, Section XNUMX, Fuxing South Road, Daan District, Taipei City

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Yoga Journey is about a 5-minute walk from Zhongxiao Fuxing Station, and the transportation is super convenient. As soon as I walked in, I felt that the space was very comfortable and spacious. The overall color is gentle gray and white, simple, quiet, and very textured, but not stressful.

The classroom has two floors and provides a spacious rest area, which is suitable for sitting and relaxing and drinking water after class. In addition, this yoga studio actually has an outdoor terrace space! Taking a photosynthetic yoga class in a space with sunshine and breeze is healing just by imagining it.

Yoga Journey is fully equipped with the following facilities: the highest-quality Manduka professional yoga mats are used, which are stable and comfortable to step on. Yoga bricks, yoga ropes, pillows, towels, and lockers are also available. There are clean showers and mobile phone charging stations on each floor, which are very considerate for an hour of exercise in a busy life.

In addition to regular classes, Yoga Journey also regularly offers special themed courses, such as light and shadow yoga, aerial yoga, or Tai Chi combined courses, as well as teacher training courses. This yoga studio is not just a place for classes, but also an environment for long-term practice and growth.

Consulting plan and price

[Basic Yoga Actions for Beginners] The names of the postures you need to know for beginners, 13 basic yoga poses recommended 9

Downward Dog Pose Function:

Stretch the spine, relieve back pain, and stretch the calves

Downward Dog pose:

After finishing the Cobra pose, move your buttocks back to your heels (optional for advanced users), inhale, exert your core strength, and lift your buttocks high
You can also start with the baby pose, which is easier to find the right distance. Then kneel on your knees and move your butt back to your heels (advanced people can skip this). After inhaling, use your core strength to push your butt up.
When you exhale, keep your feet firmly on the ground, use your thighs to exert force but relax your shoulders, extend your arms, and let your body appearinverted V shape
Stay for 5-10 breaths, feeling the spine stretch each time you inhale, and letting your body relax as you exhale.
After finishing, you can return to all fours or to the child pose.

Downward Dog Pose Notes

When you first try this basic yoga move, it doesn’t matter if your heels can’t touch the ground. You can repeat lifting and stepping on your left and right feet to relax the back of your calves.
Open your palms to the limit, spread your fingers, and press your palms firmly on the ground to avoid excessive pressure on your wrists. Keep your elbows slightly bent to avoid locking them.
Keep your shoulders away from your ears, do not shrug, let your shoulder blades drop and keep your neck relaxed

Downward Dog Pose Video

[Basic Yoga Actions for Beginners] The names of the postures you need to know for beginners, 13 basic yoga poses recommended 11

Low Lunge Features:

Stretches the hip and quadriceps, stabilizes the pelvis, relieves waist pressure, and improves hip stiffness caused by long-term sitting

Low lunge exercise:

Standing preparation: Start from a standing position, take a big step back with your right foot while inhaling, keep your left knee bent, and let your right knee land gently with the instep touching the ground.
Adjust your posture: Make sure your left foot is firmly on the ground, your left knee is directly above your ankle, and you can place your hands on your left knee to stabilize your body.
Inhale: Raise your hands up, extend your spine, tighten your core, and slightly retract your tailbone to stabilize your hips without compressing your lumbar spine.
Exhale: Gently sink forward into the pose, feeling the stretch in your hips and front thighs, keeping your chest open and your gaze forward or slightly upward.
Stay for 5-10 breaths, stretching your spine each time you inhale, and letting your body become more stable and relaxed each time you exhale.
Switch sides: Slowly exit the pose while inhaling, return to standing position and then switch sides

Low lunge precautions

Hips down but not compressed: This basic yoga pose focuses on stretching the hips and front legs, rather than pushing the knees forward too much.
Keep your knees aligned with your ankles: Avoid letting your front knee extend past your toes to avoid adding stress to the knee joint.
Tighten the core and retract the tailbone: Keep the core stable to avoid excessive compression or collapse of the lumbar spine
Relax your shoulders: Avoid shrugging your shoulders when you raise your hands. Let your shoulders drop naturally and keep your neck relaxed.
You can use yoga blocks to assist: If your hips are tight, you can place your legs on yoga blocks on both sides and put your hands on them for support to reduce pressure and increase stability.

Low Lunge Instructional Video

[Basic Yoga Actions for Beginners] The names of the postures you need to know for beginners, 13 basic yoga poses recommended 13

Triangle function:

Open the hips, strengthen the legs, extend the spine and waist, and improve body balance

Triangle pose:

Standing preparation: Open your feet about one leg length apart, right foot pointing forward, left foot slightly inward about 15 degrees
Adjust your pelvis: Raise your hands to the side at shoulder height, palms facing down, tighten your core, and feel your body stable.
Inhale: Lengthen your spine upward, preparing to stretch to the right
Exhale: Lean your upper body to the right and place your right hand down on your calf, ankle, or on the ground if flexibility allows (depending on your personal flexibility). Extend your left hand upward and look up at the fingertips of your left hand, or look forward if your neck is uncomfortable.
Hold for 5-10 breaths, feeling the stretch in your legs, waist and spine.
Adjust your breathing and return to the right position and switch sides

Triangle pose precautions

Stabilize the leg: It doesn’t matter if the whole leg cannot be straightened, but do not press the knee
Keep your feet evenly pressed against the ground to avoid tilting your body or losing balance.
Keep your core tight and avoid lower back pressure: sinking too far may put pressure on your lower back, so keep your core engaged to support your body
Don’t force your hands to touch the ground: If you are not flexible enough, you can put your hands on your calves, yoga blocks or ankles. The key is to maintain the extension of the spine.

Triangle pose tutorial video

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Side angle function:

Strengthen legs and core, stretch waist and hips, and improve body stability

Side Angle Pose:

Standing preparation: Open your feet about one leg length apart, right foot pointing forward, left foot slightly inward about 15 degrees
Knee bend preparation: bend your right knee to 90 degrees, making your thigh parallel to the ground, making sure your right knee does not exceed your toes, and your left leg is straight and stable
Inhale: Raise your hands to the side, feel your spine stretch, and tighten your core
Exhale: Tilt your upper body to the right, gently place your right elbow on your right thigh, or place your right palm on the inside of your foot (depending on your flexibility), and extend your left hand upward or forward to form a straight line.
Eyesight options: You can choose to look up at your left fingertips, or look forward or to the ground if your neck is uncomfortable
Hold for 5-10 breaths, feeling the stretch in your waist, hips, and legs.
Return to the normal position and switch sides: Use your core strength to drive your upper body back to the standing position while inhaling, and repeat the same steps on the other side.

Side Angle Pose Precautions

Keep your thigh stable: The front knee should be aligned with the ankle and not past the toes to avoid excessive stress on the knee joint.
Core and side waist strength: Don’t just let your hands support your thighs, but use your core and side waist muscles to stabilize your posture and avoid over-reliance on your hands for support
Arm extension and body alignment: The upper arm should be in line with the body. Imagine forming a long line from the heel to the fingertips to maximize the stretch of the body.

Side Angle Tutorial Video