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.
#11. Tư thế Yoga – Garland pose
Stand with your feet a bit wider apart than at your hips’ width. Squat down. Keep your heels on the floor. Push your elbows against your thighs and shins. Join your hands in Namaste at your chest level. Look straight.
#12. Tư thế Yoga – Easy forward bend pose with legs half-bent
Stand up straight, keep your back straight too. Bend your legs a little. Start bending forward to your legs, moving your stomach towards your thighs. When it becomes impossible to keep your back straight, lower your head and grab your legs with your hands. Let your head hang freely.
#13. Tư thế Yoga – Left twist with left leg bent
Sit straight, straighten your legs and back. Bend your left leg and put your left foot near your right knee. Bend your right arm and move your right elbow behind your left leg. Pushing against your leg, try to grab your right leg at the knee level with your right hand. Press your left hand against the floor behind your back. Twist your backbone to the left around its axis as you exhale. Rotate your head to the left.
#14. Tư thế Yoga – Cow pose
Take the table pose. Lift your pelvis and chest toward the ceiling, so that your stomach moves toward the floor. Lift your head.
#15. Tư thế Yoga – Upward extended feet pose with support
Lie on your back. Bend your legs and put your palms or fists under your buttocks. Straighten your legs and raise them vertically up. Tighten your knees, stretch your toes down. If it feels difficult, put your hands under your thighs.
#16. Tư thế Yoga – Half-cobra pose
Lie on your stomach. Use your back muscles to raise your head and upper torso. Press your elbows against the floor. Arch the chest section of your backbone. Look straight.
#17. Tư thế Yoga – Chair pose
Stand up straight, legs together. Raise your arms through your sides and join your palms. Bend your knees as much as possible, keeping your heels on the floor. Slightly arch your back.
#18. Tư thế Yoga – Low lunge, right leg forward
Press your palms and fingers against the floor at the sides of your feet. Step back with your left foot. Move your shoulders back and down. Open your chest and arch a little forward. Keep your left knee on the floor.
#19. Tư thế Yoga – Rotation pose, legs to the right
Lie on your back, bend your legs and put your feet together on the floor. As you exhale, lower both legs to the right and rotate your head to the left. Relax.
#20. Tư thế Yoga – Reclining bound angle pose
Do Baddha Konasana. Exhale and lower your back to the floor, leaning on your hands, then your forearms. Bring your back all the way to the floor. Put your arms on the floor, palms up.