The arrangement of yoga posture sequence is very particular
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Just like writing an article, it has introduction, development, climax and ending
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When you want to reach a certain peak posture, there should be a corresponding warm-up sequence in front of you
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For example, if the peak posture is lotus posture, then you need to open your hips in front of you to warm up, so that lotus posture can be done safely without squeezing your knees and ankles
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Corresponding to the warm-up sequence is the cooling sequence, also known as the completion sequence, that is to let the body cool down and end the exercise
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Today, we are going to introduce the sequence created around the monkey pose
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Yoga monkey pose not only needs to open the back of the thigh, but also needs to stretch the quadriceps femoris in the front of the hip
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The stretching of muscles and fascia needs to be done step by step
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Today, we will go step by step through the following sequence
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As usual, first practice a few rounds of warm-up, and then start the following exercises
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1
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Baddha konasana, which stretches the inner thighs, groin muscles and knees
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Stick type sitting and standing, legs straight, bend the left knee, left heel close to the perineum, feet close to the inner thigh, bend the right knee, feet together, heels, thumbs close to each other, hands clasp, grasp the toes, inhale, body up straight, exhale, knees down to the floor, body forward
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Bend your body to your height, keep your back extended 2, head to knee flexion extension Janu Sirsasana, which stretches your spine, shoulders, hamstrings and groin
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Focus on keeping your hips straight to increase hamstring stretch
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Enter in stick pose, bend your right knee, open your right knee to the right
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Place the right foot so that the big toe of the right foot is next to the inside of the left thigh
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Keep your left leg straight with your toes pointing to the ceiling
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Learn how to balance the weight of your hips and legs
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3
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Sitting angle upavistha konasana can pull the inside and back of the outrigger to help release any remaining tension
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Keep your toes back, toes pointing to the sky
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Long sitting posture preparation: according to the individual’s situation, open the legs to a proper distance, hook back the toes, tighten the muscles of the legs, compact the cushion surface, drive the body upward with the top of the head, inhale, raise the hands horizontally, exhale, and ensure the body trunk to fall forward with the hands
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According to the individual’s situation, the hands can be placed in front of the body, and the feet can also be grasped
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4
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Sprint anjaneyasana in low position
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This posture can strengthen quadriceps femoris and gluteus, and stretch psoas and gluteus
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And effectively open the chest and shoulders
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Bow your right foot forward, align your knee with your ankle, land your left knee on the ground, put your left foot back on the ground, lift your hands up, extend your chest, keep breathing for 10 times, repeat 5 times on the other side, enter the monkey style, start from the low position sprint, put your hand on the mat, and let your front foot move forward slowly until you feel a deep stretch on your groin, hip and thigh
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If you feel any pain in a particular position, exit the pose to prevent injury
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Beginners can put yoga bricks under the hips to practice
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Keep your hips level and lengthen your spine
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The toe of the forefoot hooks back, sending energy to the sky
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Finally, the arms can be raised above the head, or they can be folded in front of the chest
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If you want to increase stretching, you can put a yoga brick under the front heel to increase the stretching force
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Please pay special attention not to lock the knee
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Monkey is known as the ultimate test of leg and hip flexibility
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After such intense body training, it’s best to do some reverse stretching
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6
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Sit and stand in front of pachimottanasana, which releases pressure on the lower back, hamstrings and buttocks
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It can also massage and regulate abdominal and pelvic organs and muscles
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Sit with your legs together
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Don’t turn your feet in or out
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Put your hands on your side
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Lift the chest and fold forward from the hips
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Activate your lower abdomen, and then imagine your navel leaning against the top of your thigh
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Once the maximum limit is reached, keep breathing 8-10 times evenly here
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Make sure your shoulders, head and neck are relaxed
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Place a blanket under your hips to help relax your hamstrings
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7
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Bomian gomukhasana bomian stretches piriformis and gluteus
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It’s a great position to help relieve the tension caused by monkey pose
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In a long sitting position, bend your right knee, place your right foot on the outside of your left thigh and place your right foot on the ground
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Bend the left knee, place the left foot on the outside of the left hip, and the outside of the left foot is close to the ground
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The knees are overlapped up and down, and the spine is in a straight line
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The hands are raised forward, the left arm is rotated backward, and the back of the hand is upward along the spine
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Turn the right arm upward, bend the elbow, pull the palm along the spine with the left fingers, and point the right elbow straight up
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8
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Corpse spreading corpse spreading posture is the final posture of relaxation to help balance the mind, body and mind
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In the corpse spreading pose, focus on the selflessness and loyalty of Hanuman to help reap all the benefits of the pose
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Corpse spreading is a good opportunity to connect his bravery, perseverance, strength and dedication with his mind, body and soul
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Lie flat, palms up, fingers relaxed, feet slightly apart, feel comfortable, then close your eyes, relax the whole body, stop all body movements, aware of natural breathing, let breathing rhythm and relax, keep at least 5 minutes ᦇ one in a hundred ᦇ.
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