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Beginner Yoga Poses for Legs<br/>Mountain Pose (Tadasana)<br/><br/>Stand with your feet together, arms by your sides.<br/>Distribute your weight evenly across both feet.<br/>Engage your thighs and lift your kneecaps.<br/>Lengthen through the spine and reach the crown of your head towards the ceiling.<br/>Hold for 30 seconds to 1 minute.<br/>Downward-Facing Dog (Adho Mukha Svanasana)<br/><br/>Start on your hands and knees.<br/>Tuck your toes and lift your hips towards the ceiling.<br/>Straighten your legs as much as possible without locking your knees.<br/>Press your heels towards the floor and hold for 1-3 minutes.<br/>Warrior I (Virabhadrasana I)<br/><br/>Stand with your feet wide apart.<br/>Turn your right foot out 90 degrees and your left foot in slightly.<br/>Bend your right knee over your right ankle.<br/>Raise your arms overhead, palms facing each other.<br/>Hold for 30 seconds to 1 minute, then switch sides.<br/>Warrior II (Virabhadrasana II)<br/><br/>From Warrior I, open your hips and shoulders to face the side.<br/>Extend your arms parallel to the floor, palms down.<br/>Look over your right hand.<br/>Hold for 30 seconds to 1 minute, then switch sides.<br/>Triangle Pose (Trikonasana)<br/><br/>Stand with your feet wide apart.<br/>Turn your right foot out 90 degrees and your left foot in slightly.<br/>Extend your arms out to the sides at shoulder height.<br/>Reach forward with your right hand and lower it to your shin or ankle.<br/>Extend your left arm towards the ceiling and look up.<br/>Hold for 30 seconds to 1 minute, then switch sides.<br/>Standing Forward Bend (Uttanasana)<br/><br/>Stand with your feet hip-width apart.<br/>Hinge at your hips and fold forward, keeping your spine long.<br/>Let your head hang and relax your neck.<br/>Hold for 1-2 minutes.<br/>Chair Pose (Utkatasana)<br/><br/>Stand with your feet together.<br/>Bend your knees and lower your hips as if you’re sitting back into a chair.<br/>Raise your arms overhead, palms facing each other.<br/>Hold for 30 seconds to 1 minute.<br/>What to Wear for Yoga<br/>Comfortable, Breathable Clothing:<br/><br/>Wear stretchy, form-fitting clothes that allow you to move freely.<br/>Avoid clothes that are too loose as they might get in the way of your poses.<br/>Yoga Pants or Leggings:<br/><br/>Choose high-waisted leggings or yoga pants that stay in place.<br/>Look for moisture-wicking fabric to keep you dry.<br/>Fitted Top:<br/><br/>Wear a fitted tank top or t-shirt that won’t ride up during poses.<br/>A sports bra with good support is essential for women.<br/>Bare Feet:<br/><br/>Practicing yoga barefoot helps with stability and balance.<br/>If you prefer, you can use yoga socks with grip.<br/>Optional Extras:<br/><br/>A light, breathable jacket or long-sleeve shirt for warm-up or cool-down.<br/>A headband or hair tie to keep hair out of your face.<br/>Tips for a Successful Yoga Practice<br/>Warm-Up: Spend a few minutes warming up to prepare your muscles for stretching.<br/>Listen to Your Body: Never push yourself into a pose. Move into each pose gently and stop if you feel pain.<br/>Breathe: Focus on your breath. Deep, steady breathing helps you relax and stay present.<br/>Stay Hydrated: Drink water before and after your practice.<br/>Practice Regularly: Consistency is key

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100 thousand years ago, the Tianlan Sect dominated the cultivation world, and the disciples in the sect were all arrogance, invincible. Only the disciple Xu Yang, the founder of the mountain, has been in the Qi refining period. In order to break through his cultivation base and ascend as soon as possible, Xu Yang retreated for thousands of years. Unexpectedly, when he left the gate, the realm of comprehension had already declined, and there were only three or five disciples left in the Misty Sky Sect. Seeing that the sect was about to be wiped out, Xu Yang repelled the powerful enemy and vowed to lead the Misty Sky Sect back to its peak! With the expansion of Tianlanzong’s power, the truth of Xu Yang’s stagnant cultivation was revealed step by step. For thousands of years, a secret that penetrated the three realms of humans, demons, and immortals was also revealed to everyone! Does one thought become a god, or one thought becomes a demon? The life and death of the world are in the palm of Xu Yang!<br/>

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100 thousand years ago, the Tianlan Sect dominated the cultivation world, and the disciples in the sect were all arrogance, invincible. Only the disciple Xu Yang, the founder of the mountain, has been in the Qi refining period. In order to break through his cultivation base and ascend as soon as possible, Xu Yang retreated for thousands of years. Unexpectedly, when he left the gate, the realm of comprehension had already declined, and there were only three or five disciples left in the Misty Sky Sect. Seeing that the sect was about to be wiped out, Xu Yang repelled the powerful enemy and vowed to lead the Misty Sky Sect back to its peak! With the expansion of Tianlanzong’s power, the truth of Xu Yang’s stagnant cultivation was revealed step by step. For thousands of years, a secret that penetrated the three realms of humans, demons, and immortals was also revealed to everyone! Does one thought become a god, or one thought becomes a demon? The life and death of the world are in the palm of Xu Yang!<br/>

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