Practicing yoga, we all know that the opening of the front thigh and groin is very important
.
6: bend your left knee and hold your left foot with your left hand on the basis of action 5 Keep the knee and toes in the same direction for 20-30 seconds at the front side, change the other side action 7: Mountain stance, take a big step back on the right foot, vertical pad surface of left leg, straighten the right leg, inhale, extend the right arm upward, close to the ear, twist the body to the left, exhale, side bend, put the left hand on the back of the right thigh for 20-30 seconds, change the other side action 8: on the basis of action 7, bend the right knee and the right foot close to the hip Hold the front side of the right foot with both hands, inhale, extend the spine, exhale, sink the hip, rotate backward to the pelvis, hold for 20-30 seconds, change the other side action 9: lie prone on the cushion surface, inhale, lift your chest away from the cushion surface, put your hands on the front side of the body, bend your left knee, put your left foot close to the hip, push your left foot back with your left hand, hold for 20-30 seconds, change the other side, teacher wechat can long press the figure below to identify the lower left corner of the QR code adding point A selection of yoga products.
.
5: put the Yoga brick vertically under the sacrum on the basis of action 4, stretch your legs in turn, keep your hands on both sides of your body for 20-30 seconds
.
So, today, we share a set of exercises for beginners to stretch the front of thigh and groin step by step
.
It is not only the basis and one of the necessary contents of the backward bending practice, but also the need to promote the biggest detoxification system of the human body – the groin detoxification and keep healthy
.
(groin is located at the junction of thigh and abdominal cavity, which has important arteries, veins, meridians and lymph, and is the largest detoxification system of the whole reproductive system)
.
If the front of thigh is stiff, the groin can’t be opened, and the backward bending is not good, we must practice them often! Action 1: kneel on the cushion surface, legs together, feet open slightly larger than the hip, hands move the legs outward, buttocks sit between the feet, thigh rotation, toes point to the rear, soles of the feet inhale upward, extend the spine, exhale, shoulders sink, hands naturally on the thigh for 20-30 seconds, if you have difficulties, you can pad bricks under the hip action 2: straighten on the basis of action 1 Right leg, bend elbow, lean back, if you can, lie directly on the cushion surface for 20-30 seconds, change the other side action 3: bend elbow on the basis of action 1, slowly lie on the cushion surface, pay attention to the pelvic backward rotation, increase the waist space, the stiff Jiaren can put a pillow or blanket on the back of the body to keep 20-30 seconds action 4: lie on the cushion surface, bend Put the Yoga brick horizontally under the sacrum with your knees close to your hips, exhale, straighten your right leg, inhale, bend your left knee, hold the front of your leg with your hands, exhale close to your abdomen for 20-30 seconds, change to the other side
.
