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.
#31. Tư thế Yoga – Tree pose, hands in Namaste extended forward, right support
Stand up straight. Put your left foot firmly on the floor. Bend your right knee and put your right foot on the inner side of your thigh, helping with your hand, closer to your groin. Achieve balance. Raise your hands, join them in Namaste and lower them to the chest level. Stretch your hands forward parallel to the floor. Look straight.
#32. Tư thế Yoga – Wide-legged forward bend with hands lock
Stand with your feet leg-length apart. Lace your hands behind your back and stretch your arms. Bend your torso forward as far as you can, keeping your arms straight.
#33. Tư thế Yoga – Corpse pose
Lie on your back. Stretch your backbone on the floor, helping with your hands. Straighten your legs, your toes relaxed and pointing outward. Put your arms along your torso with your palms up, your shoulders pressed to the floor. Close your eyes and relax. Try to calm your breath and mind as much as you can.
#34. Tư thế Yoga – Upward table pose
Sit down straight with your legs bent. Press your palms against the floor behind your back. Pushing with your hands, raise your pelvis so that your thighs and back are parallel to the floor.
#35. Tư thế Yoga – Left triangle pose
Put your feet at the length of your leg. Stretch your arms to your sides. Rotate your left foot 90 degrees, right foot about 15 degrees to the left. Start stretching to the left. Put your left hand on the left leg or floor as you reach your edge with a straight back. Try not to arch your torso. Keep your legs straight. Raise your right hand. Try to look up at your palm
#36. Tư thế Yoga – Chair pose, straight arms forward
Stand up straight, your feet shoulder-width apart. Stretch your arms forward. Squat down as low as you can without lifting your heels off the mat. Keep your back straight and your torso bent a bit forward.
#37. Tư thế Yoga – Standing forward bend
Stand up straight. Start bending down to your legs keeping your back straight. When it gets hard for you to keep your back straight, lower your head and grab your legs with your hands in order to help draw your stomach to your thighs. Your head hangs freely.
#38. Tư thế Yoga – Mountain pose with upward stretch
Stand up straight with your legs together or slightly apart parallel to each other. Straighten your shoulders. Extend your backbone and the entire body up from the crown of your head. Raise your arms through your sides parallel to each other, continuing to stretch your body.
#39. Tư thế Yoga – Right twist with right leg bent
Sit straight, straighten your legs and back. Bend your right leg and put your right foot near your left knee. Bend your left arm and move your left elbow behind your right leg. Pushing against your leg, try to grab your left leg at the knee level with your left hand. Press your right hand against the floor behind your back. Twist your backbone to the right around its axis as you exhale. Rotate your head to the right.
#40. Tư thế Yoga – Greeting pose
Stand up straight with your legs together. Raise your arms, bending them and joining your palms at the chest level. This is a sign of greeting from heart to heart.