When practicing yoga for the first time, many Jia people will encounter the problem of tight back thighs and limited forward bending movements.
Therefore, many beginners will ask, how to stretch the back of the thigh safely and effectively? First, we should learn to rotate the pelvis, extend the spine and avoid lumbar compensation.
Secondly, the back of the thigh is part of the back watch chain of the whole body.
Proper relaxation of the back and lower legs can also improve the tension of the back of the thigh.
Finally, stretch the back of the thigh step by step.
From the simplest start, each action should be maintained for at least 30 seconds.
The pain of muscle stretching should not exceed 7 points to avoid strain injury.
10 yoga moves to help you deeply stretch the back of your thighs.
Action 1:.
Stand in mountain pose, with your feet open and hip width.
Inhale, extend the spine, exhale, and bend forward and downward.
Hold your elbows with both hands, and relax the spine.
Rotate the pelvis forward and keep it for 30-40 seconds.
Inhale, extend the spine, exhale, and bend forward and downward again.
Action 2:.
Stand in mountain pose, Take a big step backward with the left foot.
The right leg is vertically padded with the hip forward.
Straighten the left leg, extend the spine, and enter the riding pose.
Exhale, the body’s center of gravity is backward, and straighten the right leg.
The left thigh is vertically padded with the hands in the front of the body.
The spine is extended, the hips are backward, and the abdomen is close to the thigh.
Hold for 30-40 seconds, and the hands are extended forward.
Hold for 30-40 seconds again, Change the other side action 3:.
Start the right horse riding, straighten the left leg.
Put both hands on both sides of the right foot, and step on the ground with the left foot.
Straighten the right leg, and the abdomen is close to the thigh.
Enter the strengthening side and stretch the spine.
Maintain for 30-40 seconds, change the other side action 4:.
Lie prone on the cushion surface, and put both hands on both sides of the chest.
Open both feet the same width as the hip, Hips backward and upward.
Straighten your arms and keep your body in an inverted “V” shape for 30-40 seconds.
Action 5: sit and stand on the cushion surface with your legs together.
Inhale, extend your spine, exhale and bend forward.
Hold the front soles of your feet with both hands.
If you can’t hold them, you can move for 30-40 seconds with the help of the extension belt.
6: sit and stand, straighten your legs, Bend the left knee.
The left foot is close to the hip, inhale and extend the spine.
Stretch the hands upward, exhale and bend forward.
Wrap the left arm backward from the outside of the lower leg.
Hold the right wrist and straighten the right leg.
Hold for 30-40 seconds and change the other side.
7-8:.
Lie on your back on the cushion surface and lift the left leg up 90 degrees.
Cover the left foot with the extension belt, Press the right leg down on the cushion surface.
Hold it for 30-40 seconds and keep the left leg closer to the body.
Hold it for 30-40 seconds again and change the other side.
Open the left leg outward to the position you can bear.
Hold it for 30-40 seconds, and then receive the appropriate position inward.
Hold it for 30-40 seconds and change the other side.
9:.
Lie on your back on the cushion surface and lift your legs up and back.
Point the soles of your feet on the ground, Press down the cushion surface with both hands.
Extend the spine and straighten the legs.
Keep it for 30-40 seconds.
Action 10:.
Start the left horse riding pose and straighten the left leg.
Put the Yoga brick under the left thigh.
Straighten the right leg and hold the hip with both hands.
Keep it for 30-40 seconds.
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