When practicing yoga, we all know that the opening of the front thigh and groin is very important
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It is not only the basis and one of the necessary contents of the back bending exercise, but also the need to promote the groin detoxification, the largest detoxification system of the human body, and maintain good health（ The groin is located at the joint between the thigh and the abdominal cavity, which gathers important arteries, veins, meridians and lymph nodes
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It is the largest detoxification system of the whole reproductive system)
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Therefore, today, I’ll share a set of exercises for beginners to stretch the front of the thigh & groin step by step
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If the front of the thigh is stiff & the groin can’t be opened and the back bend is not very good, they must practice often! Action 1: kneel and stand on the cushion surface, keep your legs together, open your feet slightly larger than your hips, move your legs outward with your hands, sit between your feet, rotate your thighs inward, point your toes directly behind, breathe in with the soles of your feet upward, extend your spine, exhale, sink your shoulders, and put your hands naturally on your thighs for 20-30 seconds, If you have difficulties, you can pad bricks under your hips
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Action 2: straighten your right leg on the basis of action 1, bend your elbow and tilt your body backward
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If you can, lie on your back directly on the cushion surface for 20-30 seconds, and change the other side
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Action 3: bend your elbow on the basis of action 1, slowly lie on your back on the cushion surface, and pay attention to the backward rotation of your pelvis, Increase the waist space
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If the body is stiff, you can add a pillow or blanket on the back of the body and keep it high for 20-30 seconds
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Action 4: lie on your back on the cushion surface, bend your knees close to the hips, place the Yoga brick horizontally under the sacrum, exhale, straighten your right leg, inhale, bend your left knee, hold the front side of the lower leg with both hands, and exhale close to the abdomen for 20-30 seconds, Change the other side action 5: on the basis of action 4, put the Yoga brick vertically, straighten the legs under the sacrum, keep both hands on both sides of the body for 20-30 seconds
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Action 6: bend the left knee on the basis of action 5, hold the front side of the left foot with the left hand, keep the knee in the same direction as the toe for 20-30 seconds, change the other side action 7: stand in mountain pose, take a big step backward, vertically pad the left leg, straighten the right leg and inhale, The right arm is extended upward, the big arm is close to the ear, the body is twisted to the left, the exhalation side is bent, the left hand is placed on the back of the right thigh for 20-30 seconds, and the other side is changed
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Action 8: on the basis of action 7, bend the right knee and the right foot is close to the hip, hold the front side of the right foot with both hands, inhale, extend the spine, exhale, sink the hip, and rotate backward to the pelvis for 20-30 seconds
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Change the other side action 9: lie prone on the cushion surface and inhale, Raise your chest away from the cushion surface, put your hands on the front side of your body, bend your left knee, put your left foot close to your hips, and push the instep of your left foot with your left hand for 20-30 seconds.
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