Các tư thế Yoga cho người mới bắt đầu (Phần 1)

Các tư thế Yoga cho người mới bắt đầu được hướng dẫn chính xác, chuẩn chỉ nhất được Queen Yoga tổng hợp từ trang web Yoga.com. Hãy cùng tập luyện theo mức độ phù hợp với bản thân nhé anh chị. Mỗi phần bao gồm 10 tư thế.

#1. Tư thế Yoga cây cầu – Bridge pose

Hình ảnh tác động lên cơ:

Lying on your back, bend your legs and put your feet at your hips’ width. Lift your pelvis and hips, trying to move on to your shoulders. Put your arms along your legs with your palms facing down, or clasp your hands under your body on the floor.

#2. Tư thế Yoga Chó úp mặt – Upward facing dog

Hình ảnh tác động lên cơ:

Take the plank pose. Bending your arms, lower your pelvis and thighs. Straighten your arms. Try to arch and look up keeping your arms and legs straight and not touching the mat with your knees. Put the tops of your feet on the mat.

#3. Tư thế Yoga – Hare pose

Hình ảnh minh họa:

Lower your head as you sit on your heels. Stretch your arms forward on the floor. Relax.

#4. Tư thế Yoga – Cat pose

Hình ảnh minh họa:

Stand on all fours. Put your hands and knees at your hips’ width. Round your back and hang your head down.

#5. Tư thế Yoga – Right triangle pose

Put your feet at the length of your leg. Stretch your arms to your sides. Rotate your right foot 90 degrees, left foot about 15 degrees to the right. Start stretching to the right. Put your right hand on the right leg or floor as you reach your edge with a straight back. Try not to arch your torso. Keep your legs straight. Raise your left hand. Try to look up at your palm.

#6. Tư thế Yoga – Easy plow pose

Hình ảnh minh họa:

Lie on your back. Bend your legs. Keep your legs together, your feet on the floor. Lift your feet and pelvis from the mat (you can help with your hands) and lower your knees on your forehead. You can press your palms against your back or clasp your hands and lower them on the mat behind your back. Return slowly rolling your backbone back on the mat.

#7. Tư thế Yoga – Half moon pose left

Hình ảnh minh họa:

Stand up straight. Raise your arms through your sides. Clasp them over your head, stretching your index fingers up. Bend your torso to the left, keeping your arms straight and stretching to the side.

#8. Tư thế Yoga – Bound angle pose

Hình ảnh minh họa:

Sit with your legs straight out in front of you. Bend your knees and pull your heels toward your pelvis. Lower your knees out to the sides and press your soles together. Bring your heels as close to your pelvis as you can. Grasp both feet with your hands. Keep your back straight.

#9. Tư thế Yoga – Knee press, both legs

Hình ảnh:

Lie on your back. Bend both legs and, helping with your hands, draw your thighs to your stomach as you exhale.

#10. Tư thế Yoga – Tree pose, left foot in front of thigh

HÌnh ảnh:

Stand up straight. Lay your left foot on your right thigh. Join your hands in Namaste at the chest level.

Mời xem tiếp ở phần 2.

Nguồn bài viết: Yoga.com / Youtube Video Reup: Workout Up
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