That’s what we’re going to unlock today: one leg spine flexion stretch! Today, Xiaobian will take you 8 steps to unlock the split of standing on one leg
. 
Tighten your core
.
02
.
Stretch your spine to exhale
.
Practicing yoga, I believe many people must be familiar with the monkey pose, but standing on one leg split, do you know? That’s right
.
Bend your hip forward for 8-10 breaths
.
Keep your right leg straight forward to inhale
.
Half monkey move your right leg forward from down dog to half monkey inhale
.
Put your hands on the back of your head to exhale
.
After completing this challenging pose, it is recommended to enter the garland pose and make some adjustments! Squat position, open your knees and toes 45 degrees outward to inhale, put your hands together and exhale against the inside of your knees, tighten your core and perineum, keep your back straight and stay for 8-10 breaths.
.
Stretch your spine
.
Tighten your core
.
Before practicing the following 8 postures, please join in the warm-up 3-5 times! 01
.
Change to the other side
.
Now try not to stick to the wall to see if you can successfully unlock
.
Your left thigh is vertical to the ground
.
Bend your hip forward for 8-10 dynamic exercises, Change the other side 03, hemi monkey lift hip to maintain hemi monkey style, hold hands on the ground and exhale to tighten the core, bend the right leg and lift the hip up for 8-10 breaths, change the left leg 04, tiger variant kneel down, enter the tiger variant, stretch the left leg backward, bend the leg and exhale to tighten the core, stabilize the bone basin, stretch the left hip, lift the left knee up for 8-10 dynamic exercises, change the right leg 05, tiger variant two guarantees Hold the tiger pose, stretch the left leg backward, exhale to tighten the core, keep the pelvis stable, lift the left leg backward, practice 8-10 times on each side 06, monkey pose from semi monkey pose to monkey pose, pay attention to the hip alignment, pelvis neutral position, right leg in front, right ischium cushion blanket, stay for 8-10 breaths, change the other side 07, split one leg against the wall, stand back against the wall, inhale, lift the left leg backward with breathing, left hip facing upward After that, stay 8-10 breaths in the pelvis neutral position, and change to the other side 08, single leg forward bending spine extension
.
