Stamp the blue words on it and pay attention to us! At the beginning of practicing yoga, the teacher will suggest you to use yoga bricks, such as triangle pose, side angle pose, warrior pose, etc., but beginners are generally reluctant to use them.
However, after practicing for a long time, you will find that with yoga bricks, you can find more positive positions of the body and start the correct muscles.
Why are your thighs strong? The thighs are strong, mainly because the inner side has no strength, and the outer muscles expand outward.
If you use yoga bricks, you can start the strength of the inner thigh and retract the outer thigh at the same time.
In class, teachers often say that the muscles in the front of the thigh start and lift the knee.
Through the Yoga brick, you will more obviously feel the activation of this group of muscles.
The inner thigh muscles} should be thin.
In addition to exercising muscles, you should also remember to stretch.
Among the 8 yoga poses recommended today, the first 6 postures activate the thigh muscles through yoga bricks, and the second asana stretches the front and back of the thighs through yoga bricks.
1.
Magic chair style: open your feet the same width as your hips, clip a yoga brick in your inner thighs, hold a yoga brick with your hands up, keep the strength of your legs and hands, keep your hips backward and downward, keep your knees no more than your toes, keep your hands up, keep your tailbone down, don’t squeeze your lumbar spine, and keep breathing for 10 times.
Then let your hips move down a little and keep breathing for 10 times.
2.
Diving ， from the magic chair, slowly straighten your knees and keep the strength of holding bricks in your thighs.
Rotate the hips, make the back parallel to the ground, relax the bricks with both hands, extend the navel backward, retract the heels off the ground, keep the strength of the thighs to clamp bricks inward, then bend the knees and heels to step on the ground, and return to the magic chair with both hands upward for 10 times.
3.
Lift the standing leg.
Use the bricks to strengthen the strength and stability of the legs.
Step on the bricks with the left foot, hold the hips with both hands, raise the right knee, and grasp the right toe with the right hand, Slowly straighten the right leg, rotate the right leg inward, and hook the soles of the feet back; Start at the front of the left thigh, lift the knee, and then extend the hands upward to maintain the position of the right leg, keep breathing for 10 times, and then repeat the “warrior three pose” from the standing leg, lift the hands back to the hip, bend the right knee, then straighten back and rotate the hip at the same time, fold the body forward and down, parallel to the ground, hook the right foot back, push the heel back, rotate the thigh inward here, and bend the right knee, Bow your back, find the tip of your nose with your knees, inhale and straighten back to the soldier three times, repeat 10 times, and then repeat on the other side.
5.
Sit down in the boat with bricks on the inside of your legs, straighten your legs forward, stretch your insteps, straighten your hands forward, extend your back, sit on your bones and keep the force of bricks on the inside of your thighs for 20 seconds.
6.
Lie down with bricks on the inside of your legs and bend your knees, Keep your heels close to your hips, hold your hands on both sides, inhale, raise your hips, keep your feet stepping down, and keep your inner thighs clamped inward for 20 seconds.
7.
Stretch the front of your thighs against the wall.
The closer you are to the wall, the stronger the tension.
Step your left foot forward, put your knee directly above your ankle, put your right foot back on the wall, retract your navel, stabilize your pelvis, and activate your hip muscles for 1 minute, Repeat on the other side # 8.
Sit and stand forward bending # if your sit and stand forward bending is very deep, you need to stretch the back of your thighs more.
Put a yoga brick on the soles of your feet, hold the outside of the Yoga brick with both hands for 1 minute, and then go after reading it 👍。.