For beginners, if you don’t know what to practice at home, then you can practice this set of 12 Sun Salutations for a few months, and practice them over and over again.

1. Prayer Pose

Stand on the front of the mat in Mountain Pose

For beginners, place your feet as wide as your pelvis

Hands Put your hands together in front of your chest and keep your forearms flat.

Close your eyes and take a few breaths to calm down your mind.

2. Raising arms and leaning back

A: Based on the previous step

Inhale, raise your hands upwards above your head, (small picture on the left)

Exhale, drive your body up and back with your arms (small picture on the right)

This is a set of breaths, you can also choose to add a set of breaths.

B: Based on Mountain Pose

Inhale and raise your hands above your head.

Exhale, extend your shoulders back and sink

When you inhale again, lengthen your spine.

When you exhale again, your arms drive your chest up and back

Inhale, your arms drive your body back to the straight position (small picture on the left)

3. Before standing Bend

Follow the previous step and inhale to return to straightness.

Exhale, use your arms to drive your body forward and down to your own width using the hips as the turning point.

Hold for 3 to 5 groups of breaths

During the holding process, extend the spine with each inhalation and fold the body more with each exhalation.

One thing here is that beginners can slightly bend their knees. I don’t practice straightening my legs now, so I still prefer to use the method of slightly bending my knees.

Additional: Use the hip as the turning point to fold downward.

4. Horseback riding posture

Based on forward bending.

Inhale, bend your knees, lean your abdomen against your thighs, place your hands on both sides of your body, point your fingers to the ground (small picture above)

Exhale, step back with your right foot. Step, look at the left calf perpendicular to the ground, and enter the horse riding pose (lower left picture)

Inhale, raise your hands upwards above your head.

Exhale, lower your shoulders and hips and hold (lower right picture)

You can hold it like the small picture on the left, or you can do it like the picture on the right, it depends on yourself situation.

Additional: Bend forward and withdraw your feet backward

A friend in the comment area said that the back knee will hurt when riding a horse. Although the knee touches the ground, it is not the foundation and does not bear the weight of the body. It only touches the ground lightly. You need to press the instep and ankle downward to distribute the force of the knee. You can also put something under your knees or put your toes on the ground (see the picture of horseback riding below)

Another point is to keep the two hips on a horizontal plane and pull the hip bones of the front foot back. Hip thrust forward