A collection of 20 classic yoga poses, each one healing the body and mind!

1. Mountain style

Stand with your feet together, feet parallel to the outside, legs drawn in, thighs pulled in, abdomen slightly pulled in, chest lifted, collarbones spread out, spine extended up, shoulders pulled back and down, hands at your sides, eyes looking ahead

Efficacy: Rebuild the vitality of the feet, strengthen the strength of the feet, legs and buttocks of the lower limbs, adjust and improve the poor posture such as bending over, make people feel light, agile and happy.

2. Tree pose

Stand in mountain pose, bend your right leg and extend your right knee. Place the ball of your right foot at the base of your left thigh. Inhale with the top of your foot down. Raise your arms and put your hands together to relax over your shoulders

Effect: Strengthen the muscles of the legs, improve the sense of balance of the body, adjust the shoulders, pelvis, and the whole body shape

3. Magic Chair

Stand in mountain pose, inhale, raise your arms up and exhale, bend your hips and knees down, lower your thighs parallel to the floor, lift your chest up and sink your shoulders, look ahead and feel like you are sitting in a chair

Benefits: Relieve shoulder stiffness, correct poor leg posture, strengthen leg muscles, lift diaphragm, gently massage heart, strengthen abdominal organs and back

4. Bird King Pose

Stand in mountain pose, shift your weight to your left leg, lift your right leg up with your right foot, wrap your left thigh around your calf, lift your hands sideways, wrap your left hand on top and your right hand on the lower arm parallel to the ground, point your fingertips up away from the tip of your nose, and sit backward and down on your hips, keep your knees forward for 5-8 breaths, and switch sides

Efficacy: Strengthen ankles, relieve leg fatigue and pain, eliminate shoulder stiffness, improve body balance.

5. Triangle stretch

Standing in mountain pose, one leg long turn the right foot 90 degrees apart, knee to toe, left foot slightly inward inhale, hands side flat lift, side waist extension exhale, body bend to the right side, chest belly button to the front right hand point, left hand up, turn your head to look at the left finger tip to maintain 5-8 breaths, reverse side practice

Benefits: Strengthen leg muscles, eliminate hip and leg stiffness, correct leg deformities, relieve back pain and whiplash, strengthen ankles, and tone chest

6. Strengthen side extension

The legs are one leg apart, the left tip of the foot toward the front and the right tip of the foot abduct 45°, adjust the middle of the hip to inhale and extend, exhale straight back forward bend down the abdomen to find the thigh, the nose tip to find the calf with both hands to support the wall, or keep 5-8 breaths with both hands

Benefits: Relieves tension and stiffness in the muscles of the legs and hips, makes the hip and spine more flexible, and strengthens the abdominal organs by contraction

7. Warrior Style

Stand in mountain pose, feet apart about a leg long turn foot turn to the right, knee aligned to the tip of the foot left foot micro-inner buckle, inhale to extend the spine arms up over the head, exhale bend the knee down to maintain 5-8 breaths, switch to the other side

Benefits: Relieve pain and stiffness in the shoulders, neck and back, strengthen the ankles and knees, and reduce fat in the hips.

8. Warrior II

Stand in mountain pose, with feet more than one leg length apart, turn the right foot to the right 90°, the left foot is slightly inside the buckle to inhale to extend the spine, the hands are raised horizontally to exhale and bend the right knee, the 90° knee of the big calf is just above the ankle, turn to look at the right hand

Hold for 5-8 breaths, switch to the other side

Efficacy: Enhance leg and back muscle elasticity, make leg muscles more symmetrical and strong; It also strengthens the abdominal organs.

9. Side Angle extension

Enter from Warrior 2, bend your body to the right side and place your right hand on the inside of your right foot, bring your knee and elbow to your left arm and touch your ear, turn your head and look up for 5-8 breaths, switch to the other side

Efficacy: Strengthen ankles, knees and thighs, correct posture problems in thighs and calves, relieve sciatica and joint pain, and reduce fat in waist and hips.

10. Standing forward bend extension

Mountain standing, feet apart and hip width inhale spine extension upward, exhale straight back forward flexion back extension, hands support the ground, slightly wider than the shoulder width of the sit bone upward lift, heel down step head natural relaxation, maintain 5-8 breaths

Efficacy: Stretch the back leg muscles, relieve leg discomfort; Strengthen abdominal organ vitality; Soothe brain cells and make people feel calm and calm.

11. Downward Facing dog

Lie prone on the mat, exhale on both sides of the chest with your hands, tip back, lift your hips up and your hands straight, extend your back, lift your sitting bones up and push your thighs back, straighten your knees, step on your heels and look toward your navel. Hold for 5-8 breaths

Benefits: Relieve heel stiffness and pain; Enhance the strength of the arms, legs and torso, stretch the legs and make the legs more symmetrical; Eliminate fatigue, restore brain cells and brain vitality.

12. Cat stretch

Kneel on the surface, knees open and hip width, hands open and shoulder width, legs and instep stick to the ground inhale, lift up the chest, exhale with chest arch back pay attention to the extended spine section by section with breathing, repeat the exercise 5-8 sets

Efficacy: Relieve lower back pain, flexible, maintain the spine, make people younger; Calm your mind and body.

13. Cobra Pose

Lie on your stomach with your hands on either side of your chest with your feet open at hip width, inhale to extend your spine, open your chest to lift, and slowly straighten your arms. Beginners can place your hands on the front of your body with some eyes flat ahead and hold for 5-8 breaths

Efficacy: Flexible lumbar spine, relieve lumbar discomfort, slight lumbar disc herniation can be relieved under the practice of orthosis; Unfold the thoracic area.

14. Walking stick

Sit and stand, legs straight, ischium evenly compacts thigh muscles tightened, thigh root pressed down hands on the side of the body, palms on the ground spine straight up, shoulders relaxed head maintained neutral, eyes looking ahead

Efficacy: The starting position of sitting posture can relieve abdominal flatulence and reduce stomach diseases; It also helps eliminate fat around the waist and strengthens the kidneys.

15. Sitting corner

Sit and stand on a mat with your legs wide open and your toes back, and push your heels toward the distance to inhale and extend your spine. Exhale, bend forward and put your hands in front of your body, and support your elbows and shoulders away from your ears. Hold for 5-8 breaths

Efficacy: Stretch back leg muscles, relieve sciatica; It improves blood circulation in the pelvic area, which is good for women.

16. Single leg back extension

Stick sitting, move the hips and bend the right knee backward, put the sole of the right foot on the base of the left thigh to inhale and extend the spine, exhale and bend forward and hold the sole of the front foot with both hands, extend the back for 5-8 breaths, and switch to the reverse side

Efficacy: stretch the back of the leg, shape the leg; The abdominal organs are massaged and squeezed, which is good for the nervous system and internal organs and relives sciatica.

17. Boat type

Sit on the mat, bend your knees close to your hips and slowly lift your legs upward. After holding your hands flat in front of you to keep your body balanced, straighten your legs slowly and straighten your back. Look ahead with your body and legs in a "V" shape. Hold 5-8 breaths

Efficacy: Strengthen the muscles of waist, abdomen, back and legs, relieve abdominal flatulence, help to reduce stomach diseases; Improve balance and coordination

18, beam Angle type

Sit in cane position with your legs straight in front of you and bend your knees, your heels close to the perineum and the balls of your feet against each other, hold your toes in your hands, inhale and stand up, keep your back extended and exhale, knees down to the floor, bend your body forward

Efficacy: Relieve sciatica, stretch inner thigh muscles, avoid varicose veins; Opens up the pelvic region, nourishes the uterus and ovaries, and relieves menstrual discomfort for women

19. Head elbow stand

Hands ten fingers interlock, the head of the center point to exhale to lift the hips up, feet forward to go straight back, start the core, legs up and feet together, heel push to the ceiling to maintain a few breaths, restore the downward rest

Function: The king of all yoga asanas. Stimulate pituitary gland and pineal gland, promote blood circulation, nourish facial skin; At the same time, it can enhance the strength of the back muscles, abdominal muscles and waist.

20. Corpse pose

Lie on your back, legs straight, toes naturally spread hands at your sides, palm up to adjust the body, so that the body feels completely comfortable

Close your eyes, feel your breath, and slowly relax your whole body

Efficacy: Improve sleep quality, restore body function, relax muscles, nerves, bones and every cell of the body, relieve pressure, make the heart feel full and calm.