瑜伽基本动作｜适合女性初学者的中文瑜伽入门（新加坡）Basic Yoga Poses - A Gentle Introduction for Female Beginners in Singapore

瑜伽基本动作｜适合女性初学者的中文瑜伽入门（新加坡）

很多女性在第一次接触瑜伽时，都会先搜索「瑜伽基本动作」，想了解瑜伽是否适合自己，会不会太难、会不会受伤。在新加坡，越来越多女性选择从全中文瑜伽课程开始，在清楚、安全的引导下，慢慢建立身体觉察与信心。

瑜伽的入门，并不在于动作多复杂，而在于是否有适合自己的节奏，以及是否能听懂老师的引导。

瑜伽基本动作适合完全没有经验的人吗？

答案是：是的，而且非常适合。

对女性初学者来说，学习瑜伽基本动作的重点不在于“做到多标准”，而是：

• 认识自己的身体结构

• 学会正确站立、呼吸与放松

• 在不勉强、不比较的状态下练习

在全中文瑜伽课堂中，老师会用清楚的语言说明每一个细节，帮助初学者避免错误用力与身体代偿，让练习更安全。

女性初学者常见的瑜伽基本动作

以下是初学者瑜伽课程中，常见且安全的基础动作。这些动作看似简单，却是建立长期练习的重要基础。

山式（Tadasana）

山式是所有站姿动作的基础。透过站立，初学者可以学习：

• 双脚如何稳定站地

• 骨盆与脊柱的自然排列

• 呼吸与身体的连接

对女性来说，这是重新认识身体、学会站稳自己的重要开始。

下犬式（Adho Mukha Svanasana）

下犬式是瑜伽中非常常见的动作，但也是最容易代偿的动作之一。初学者如果缺乏清楚的引导，容易出现肩颈紧张或腰部压力。

在中文瑜伽课堂中，老师会一步步带领学员调整角度，找到适合自己的方式，而不是勉强模仿外形。

猫牛式（Cat–Cow）

猫牛式是非常适合女性初学者的脊柱活动动作。透过温和的前后弯，帮助：

• 放松背部与肩颈

• 觉察呼吸节奏

• 缓解久坐与压力累积

许多女性在这个动作中，第一次感受到身体被温柔对待。

婴儿式（Child’s Pose）

婴儿式是休息，也是练习的一部分。在瑜伽课堂中，学员可以随时回到这个姿势，学习：

• 放下用力

• 接受当下的身体状态

• 在安全中停下来

这对长期习惯照顾他人的女性来说，尤其重要。

简单坐姿与呼吸练习

初学者瑜伽并不追求高难度体式，而是从坐姿与呼吸开始，建立内在稳定。透过清楚的中文引导，学员更容易理解呼吸方式，而不是只模仿动作外形。

学习瑜伽基本动作，最重要的不是记动作

对女性初学者来说，瑜伽不是一套表演动作，而是一段与身体重新建立关系的过程。

真正重要的是：

• 是否在安全、不被比较的环境中练习

• 是否听得懂老师的引导

• 是否允许自己慢慢来

这也是为什么越来越多女性选择全中文瑜伽课程作为入门。

在新加坡，从中文瑜伽基础课程开始

如果你希望在新加坡学习适合女性初学者的瑜伽，从瑜伽基本动作开始建立基础，在Chinatown 与 Paya Lebar 附近都有实体课堂可供选择。

所有瑜伽课程均为全中文授课，适合希望用中文学习瑜伽的女性初学者。

🌿 从了解瑜伽基本动作，到真正体验一堂课

了解瑜伽基本动作，往往是很多女性开始练习的第一步。但真正的体会，来自于在课堂中听见清楚的引导，感受身体真实的变化。

对于初学者来说，在全中文授课、节奏温和、没有比较压力的环境中练习，能更安心地从基础动作开始，慢慢建立信心。

如果你希望亲身体验适合女性初学者的中文瑜伽课程，可以从一堂试课开始，感受是否适合现在的你。

👉【了解试课与课程安排】

🌸 给第一次接触瑜伽的你

瑜伽不是为了变成别人，而是慢慢回到自己。从基本动作开始，在熟悉的语言与安全的空间里，你会发现身体原本就知道答案。

Basic Yoga Poses

A Gentle Introduction for Female Beginners in Singapore

Many women who are new to yoga start by searching for basic yoga poses, wanting to understand whether yoga is suitable for them, whether it is safe, and whether they can keep up.

In Singapore, more women are choosing to begin their yoga journey in a calm, supportive environment, starting from simple foundational poses and learning at a comfortable pace.

Yoga is not about how advanced a pose looks.For beginners, it is about learning how to move, breathe, and feel safe in the body.

Are basic yoga poses suitable for complete beginners?

Yes — and they are often the best place to start.

For female beginners, the goal of learning basic yoga poses is not perfection, but:

• Understanding basic body alignment

• Learning how to stand, sit, and breathe correctly

• Practising without pressure or comparison

With clear guidance, beginners can build confidence gradually and avoid unnecessary strain or injury.

Common basic yoga poses for female beginners

Below are some of the most commonly practised yoga poses in beginner classes.They may look simple, but they form the foundation for safe and sustainable practice.

Mountain Pose (Tadasana)

Mountain Pose is the foundation of all standing poses.It helps beginners learn:

• How to stand with stability

• Natural alignment of the spine and pelvis

• Awareness of breath and posture

For many women, this is the first step in reconnecting with their body.

Downward-Facing Dog (Adho Mukha Svanasana)

Downward Dog is one of the most well-known yoga poses, but it is also one of the most commonly misunderstood.

Without clear guidance, beginners may experience tension in the shoulders, neck, or lower back.Proper instruction helps students find a version of the pose that suits their own body.

Cat–Cow Pose

Cat–Cow is a gentle spinal movement that is especially suitable for beginners.It helps to:

• Release tension in the back and shoulders

• Improve spinal mobility

• Connect breath with movement

Many women find this pose soothing, especially after long hours of sitting or stress.

Child’s Pose (Balasana)

Child’s Pose is both a resting posture and an essential part of yoga practice.It allows students to:

• Pause and recover

• Listen to their body

• Rest without judgement

For women who are used to pushing themselves, learning to rest is an important practice.

Simple seated postures and breathing

Beginner yoga does not focus on difficult poses.Simple seated positions and basic breathing practices help students build inner stability and awareness before moving on to more complex movements.

Learning basic yoga poses is not about memorising movements

For beginners, yoga is not a performance.It is a process of building trust with the body.

What matters most is:

• Practising in a safe, supportive environment

• Receiving clear and understandable guidance

• Allowing yourself to progress at your own pace

This is why many women prefer to begin with structured beginner classes rather than practising alone.

Starting beginner yoga classes in Singapore

If you are looking to start yoga from the basics, beginner-friendly classes are available in Singapore, with physical studios located near Chinatown and Paya Lebar.

All yoga classes are conducted entirely in Mandarin Chinese, making them especially suitable for women who feel more comfortable learning through clear Chinese instruction.

🌿 From understanding basic yoga poses to experiencing a real class

Reading about basic yoga poses is often the first step.The real experience, however, comes from practising in a guided class where movements are explained clearly and adapted to individual needs.

For beginners, a calm environment, gentle pacing, and clear instruction make it easier to build confidence and enjoy the process.

If you would like to experience a beginner-friendly yoga class, starting with a trial session can help you decide whether it suits your current needs.

👉 [View trial class and course information]

🌸 A note for women new to yoga

Yoga is not about becoming someone else.It is about slowly returning to yourself.

Starting from basic poses, in a supportive and respectful space, allows your body to move at its own rhythm.