“Split” is called hanumanasana in yoga
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It is a challenging pose that requires the flexibility of the back of the thigh and hip flexors
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For many yoga beginners, this pose is very attractive
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Be sure to warm up before practice! You can choose to do several sun salutations
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Easy mistakes: the hips are not aligned, and the back instep is bent to one side
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Key points: if the back instep is not aligned with the hip, keep your toes back on the ground
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1
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One leg head touches the knee
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Janu Sirsasana bends her left knee, the sole of her foot is close to the root of her right thigh, sits straight and high, and the right foot hooks back
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Start the upper body on the back of her thigh to turn slightly to the right, so that the navel is aligned towards her right leg
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If the back of her thigh is tight, just sit straight and sit high here, and keep breathing for several times
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In order to strengthen the stretching, you can fold to the right thigh to find the extension of the spine, Don’t bend your lower back, keep 5-10 breaths, and then come out slowly
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2
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Sit up, bend your back forward and stretch Paschimottanasana Sitting forward flexion extension is a strong stretch, stretching the back of the thighs and legs at the same time
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Sit on the mat, straighten your legs, hook your feet back, start your legs and the back of your thighs, lift your hands over your head, extend your spine, exhale and fold down from your hips
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Grab your feet with both hands
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Instead of looking for your lower legs with your forehead, focus on pulling your chest forward to extend your spine
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Beginners can use the yoga belt, bypass the soles of your feet, grasp the yoga belt with both hands and maintain 5-10 breaths, Then come out slowly
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3
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Low sprint anjaneyasana low sprint is a good stretch of the front of the body, especially the hip flexor
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Starting from the downward dog pose, the right foot moves forward between the hands, the back knee touches the ground, the toes pedal the ground, the hands come to the top of the right thigh, the right leg bends more, and the upper body stands straight as far as possible, which can stretch the hip flexor more effectively
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If necessary, the hands come to the top of the thigh to support the body or the hands lift up, raise the chest, do a slightly backward posture, and keep 5-10 breaths, Then come out slowly
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4
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Twist the divine monkey twistedmonkey
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Start from the downward dog pose, move your right foot forward to the outside of your right hand, land on the back knee, lift your lower leg up, lift your right hand up and back, grasp the outside of your left foot, pull your foot close to your body, and stretch the quadriceps femoris (front of your thigh)
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If you can’t grasp it, you can use a yoga belt to help
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Then, start lifting the inside of the front sole of your foot and let your right knee to the right, Open your hips, keep 5-10 breaths, and then come out slowly
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5
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Semi pigeon ekapada rajakapotasana Pigeon pose is a very effective hip opening pose, stretching the outside of the hip of the front leg and the hip flexor of the back leg
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Start with the four legged bench pose
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Move your right knee forward to the side of your right wrist
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Step back on the ground with your left foot
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Straighten your left leg and sink your pelvis
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If your body will fall to the right, put a brick under your right hip
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Instead of folding forward, walk back slowly with your fingertips, sit straight under your shoulders and sit high, which can more effectively stretch your hip flexors and maintain 5-10 breaths, Then slowly come out 6
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Semi God monkey Ardha hanumanasana From the downward dog pose, the right foot moves forward between the hands, the back knee touches the ground, the fingers of both hands support the ground, the hip moves backward, straightens the right leg, the left hip folds directly above the left knee cover to the top of the right thigh, keeps the spine extended, focuses on pulling the chest forward, not the forehead to find the lower leg, keeps 5-10 breaths, and then comes out slowly 7
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Divine monkey variant (cushion brick) hanumanasana modified Starting from the semi divine monkey pose, slowly straighten and step back, compact the ground with both hands, slowly approach the ground with your knees, and put bricks (1-2) under your hips, so that you can slowly strengthen your flexibility, sit upright and sit high, strengthen your hip flexors, stretch your hind toes, keep pedaling on the ground, help your hips straighten and keep 5 breaths
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If you think it is possible, slowly remove the bricks, Keep 5-10 more breaths, and then come out slowly
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8
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Hanumanasana keeps the thighs rotating inward, hooks the front toes back and holds the fingers on the ground, or strengthens the practice of raising hands together to keep 5 breaths
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Hanumanasana needs to open the hips, back and front of the legs
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Don’t worry
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Step by step, safety practice is the most important! Long press the picture, identify the QR code, pay attention with one key, pay attention to health, and pay attention to Zen Yue yoga! Zen yoga Tel.: 0419-3730055 Heart yoga – (about class wechat) address: No
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102, unit 2, building 7, fengle community, Xinxing street, Baita District, Liaoyang City (behind social security).
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