One-day yoga practice plan for beginners

　　Yoga is still an important way of people's health and leisure. Most people are immersed in the joy of practicing yoga. So, how to practice yoga well? What are the precautions for beginner yoga? Let's learn the yoga practice plan prepared by the editor.

　　1. Full body stretch This posture acts on the energy center at the bottom of the body, that is, the bottom of the spine.

　　Action essentials: Sit on the ground, stretch your right leg forward, bend your left leg inward from the knee, just touching the inside of your right knee, slowly stretch your body forward, and lower your head as low as possible until your hands touch your right leg. Stretch forward as far as you feel comfortable. Then switch to your left leg to complete the same action.

　　Physiological Effect: This exercise stretches the sit bones nerve , spine and back. Can help relieve muscle stiffness and pain. Additionally it acts on the adrenal glands, legs, bones and large intestine. When this energy center is out of balance, you can easily gain weight and develop digestive problems, such as troublesome diarrhea and constipate wait.

　　2. Cat Pose This pose works on the energy center of the sacrum, the lumbar bone.

　　Action essentials: Lie on all fours, head down, hips and knees in a line, shoulders and hands in a line, press your palms down on the ground, and slowly arch your back. Like a cat. Hold for a few seconds, then slowly raise your head and lower your back.

　　Physiological effect: This action relaxes the lower part of the spine, acts on the reproductive organs and helps relieve Dysmenorrhea . It can also reduce arthritis and speed up blood circulation.

　　3. The posture of crossing your legs acts on the energy center of your chest. That is, below the diaphragm.

　　Action essentials: Sit on the ground with your legs crossed, your back straight, and your legs in a semi-lotus shape. Place your palms down on your knees.

　　Physiological effects: Coordinates metabolism and acts on the stomach, bladder, liver and nervous system.

　　4. The posture of crossing your legs and arms works on the energy center of the heart, which is the chest.

　　Action essentials: Sit with your legs crossed on the ground, cross your arms, and place your hands on your left and right shoulders.

　　Physiological effects: Acts on the heart and blood circulation, asthma , irregular breathing and high blood pressure have certain effects.