How do novices learn yoga? Many novices who are new to yoga will have a lot of doubts about yoga practice, either about movements or breathing methods. The lesson brought by Xiaolian below mainly teaches novices how to practice yoga. Seven postures will solve their doubts and start moving quickly. Bar! 1. Single-leg dance-style stretching and single-leg dance-style hip lifting yoga can make your buttocks firmer and your legs longer! Did you not know how to stretch when you first started practicing? Now it’s time to start practicing! The following is a breakdown of the movements: 1. Start from Mountain Stand, spend a few minutes standing firm on the ground, and then find your center point. 2. Find a focal point, you can stare at eye level or the ground - anyway, find a focal point that is most comfortable for you. 3. Shift your weight to one leg and inhale. 4. Bend the knee of the other leg, lift the foot and ankle back, grab the ankle with the hand on the same side, move the center of gravity of the body slightly forward, hold the yoga brick down with your left hand, and stretch the leg muscles hard. Try to keep both legs in a straight line. The single-leg dance pose can strengthen the gluteus medius, gluteus maximus, quadriceps and other muscles. It can also eliminate excess fat around the buttocks and make the buttocks firmer. Let's start with the one-leg dance pose, learn to stretch, and make your legs longer! 2. Warrior One Posture Warrior One Posture can be said to be a very confusing posture for novices. When you first learn it, you can do it differently. After practicing for a long time, you still feel that hip alignment is a big problem, and the stability of the legs is also critical. If you do this pose correctly and hold it for 1 minute, you will be sweating profusely. The following is a breakdown of the movements: 1. Stand in mountain pose. 2. Take a deep breath and jump to spread your legs about 120-135 cm. 3. Exhale and turn to the right. At the same time, turn your right foot 90° to the right and your left foot also turn slightly to the right. Bend your right knee until your thigh is parallel to the floor and your right shin is perpendicular to the floor, making your right thigh and right calf at right angles. The bent knees should not extend past the ankles, but should be in line with the heels. 4. Fully extend the left leg and tighten the knee. 5. Keep your chest and right knee facing the same direction. With your head upward, stretch your spine from the tailbone, hold your right knee with your left hand, hold your right thigh with your left hand, turn your head and look behind you. 7. Maintain this pose for 20-30 seconds and breathe normally. 8. Finally return to Mountain Pose. In Warrior 1, the chest is fully expanded, which will facilitate deep breathing. This pose can also relieve shoulder and back stiffness, strengthen ankles and knees, and treat neck stiffness. It can also reduce fat in the buttocks. Are the newbies clear? 3. Newbies to single-leg side plank need to strengthen strength exercises, so do you often hesitate to choose which pose? The following small exercise will teach you a new posture, take a look! The following is a breakdown of the movements: 1. Come to the inclined plank pose with the body in a straight line; 2. Support the ground with the left hand and extend the right hand upward; 3. Grasp the right big toe with the right hand; 4. Straighten the right leg and keep the body in a straight line, do not straighten Belly, belly should be tightened. The single-leg side plank requires strength in the core, arms, legs, and back, as well as hip and thigh opening. When the hips are open, some flexible postures will be easy to do, come on! 4. Warrior 2 pose (variation) The same Warrior 2 pose is also a pose that strengthens the legs. This small exercise has brought about small changes in the arms, which strengthens the twist of the waist. Beginners, please pay attention! Action breakdown: 1. Stand in mountain pose, with your feet spread wider than one leg, the outside of your feet parallel to the mat, your toes pointing straight ahead, and your hands raised sideways. 2. Turn your left foot outward 90 degrees, and turn your right foot inward 45 degrees. Degree, the heel of the left foot is aligned with the arch of the right foot, the pelvis is pointed straight forward, and the thighs are externally rotated. 3. Press the ground equally hard on the inside and outside of your right foot, bend your left knee downward, your left thigh is parallel to the ground, your calf is perpendicular to the ground, your left knee should not exceed your front toes, and your knee should be pointed straight forward. 4. Keep the back of your neck relaxed and stretched, your left arm close to your left ear and stretched upwards, your right hand placed on the upper side of your left thigh from behind, and your eyes looking directly upward. Finally, restore and practice on the opposite side. Novices may have been considering the degree of opening of the feet, so be sure to do it according to Xiaolian's requirements! Also, the knees must not go past the toes, and don’t put too much pressure on the knees! By practicing this pose, the leg muscles can be made more symmetrical and strong. At the same time, it also relieves muscle spasms in the calves and thighs, enhances the elasticity of the leg and back muscles, and strengthens the abdominal organs. Through the practice of standing postures, it prepares for more difficult postures in the future.

5. Reverse Plank Pose (Variation) Are you a newbie who also wants to practice abdominal strength? You also want to have a waistcoat line? You also want to wear beautiful navel-baring clothes in summer. So the question is, how to practice it? Xiao Lian is going to take action again! The following is a breakdown of the movements: 1. Sit up on the mat, put your legs together, put your hands on the back of your hips, point your fingertips straight ahead, and spread your fingers apart. 2. Lift your hips upward, keep your entire body, spine, pelvis and legs in a straight line, and put your hands directly under your shoulders. The reverse slant version can strengthen the wrists and ankles, shape the legs, improve the movement of the shoulder joints, and at the same time, help improve bad postures such as rounded shoulders and hunched posture. This is a must-have posture for practicing the vest line. You must persist in it to achieve results! 6. St. Mary's Posture 1 (Standing Variation) When you see this pose, do you feel like you have seen it somewhere before? Um! This is the Standing Sage Marichi pose. Yoga poses change everywhere, and you will notice them if you pay attention! Are you a newbie thinking about exercising your balance? This pose can teach you! The following is the teaching: 1. Stand on the mat, straighten your legs, bend your left leg, bring your left foot as close to your hip as possible, inhale, raise your hands upwards 2. Exhale, wrap your hands back and hold each other, raise your head and chest 3. Bend your body forward, keeping your body parallel to the ground. 7. Goddess Pose Goddess Pose is really a universal pose! Newbies, do you know? It can not only burn leg fat, but also stretch our hip joints. Let’s learn! The following is a breakdown of the movements: 1. Start from the five-pointed star pose, with your heels on the ground, bend your knees and squat down, so that your quadriceps are parallel to the ground. 2. Turn your tailbone downward, keeping your shoulders directly above your hips. 3. Raise your arms above your head, palms facing each other, and maintain the movement for 5 breaths. The practice of goddess pose can consume a lot of calories and reduce excess fat on the legs, especially the fat accumulated in the buttocks and thighs. In addition, when squatting, the abdomen is squeezed to promote digestion. Now you can also stretch your shoulders, enlarge your breasts and back, and increase your confidence! Finally, Xiao Lian will share with novices some points that they should pay attention to when practicing yoga: 1. When you insist on learning yoga for the first time, you will find that every movement of yoga is difficult to do, and you will often want to give up. At this time, you need to have a Persevere, you must firmly believe that yoga will bring you great gains, and you must not give up. 2. Yoga is best practiced on an empty stomach. When people are full, the effect of practicing yoga is far less than that of practicing on an empty stomach. 3. The environment should be quiet. The environment should be quiet, flat, and have good air circulation. Meditate! When practicing yoga, the first thing you need to do is to put aside the distracting thoughts in your mind, forget all the thoughts in your mind, and do yoga movements wholeheartedly. 4. Act within your ability. You must know the limits of your body. Don't force yourself to reach any point. Just try your best to reach your limit. As time goes by, you will do better and better. 5. You should not feel any uncomfortable pressure during practice. You should not feel any uncomfortable pressure on your facial muscles, ears, eyes or breathing. If you feel any pressure, you should stop immediately. 6. Breathing During all asana exercises, breathing should be done only through the nostrils and not through the mouth. 7. After finishing the relaxation exercise, be sure to relax. Stick to the small training courses and practice, and you will turn from a newbie to a yoga veteran! You are the most beautiful when you practice yoga!