On the way to yoga, it is important for everyone to pay attention to yoga stretching, not only those who often exercise, especially those office workers who rarely exercise.
However, as yoga practitioners and yoga teachers, we must know how to stretch accurately and scientifically! Today, I recommend} 18 high-definition yoga anatomy maps.
Where to stretch each action, even beginners can know at a glance.
Remember, when practicing, pay attention to breathing.
Slow and gentle stretching will not cause any pain.
Keep each pose for 10 to 30 seconds.
1.
Stretch the muscles involved in neck bending: sternocleidomastoid muscle, put your hand on your hip, straighten your back, gently lift your head and stretch upward 2 Stretching the lateral flexors of the neck by an assistant mainly involves muscles: the sternocleidomastoid muscle and the trapezius muscle sit and stand on the upper part, straighten the body, tilt the head to the left ear, find the opposite direction of the left shoulder, and repeat exercise 3 The muscles involved in the hero’s forward flexion: kneel and stand with the back muscles, separate the legs, sit with the hips to the heels, move forward, and try to touch the ground with the forehead.
4 The muscles involved in camel pose: rectus abdominis and external oblique abdominis, push the hip forward slightly upward, and do not over squeeze the waist 5 The muscles involved in stretching the chest muscles against the wall: the widest muscles in the back and chest stand facing the wall, push the wall with the right hand, and slowly leave the wall, and repeat 6 Muscles involved in wide-angle pose: adductors and hamstrings sit on the floor, straighten and open your legs, don’t bend your knees, lean forward, and stretch your hands forward along your legs 7 Side shoulder stretching involves muscles: stand with the lateral deltoid, straighten the arm, press gently to increase muscle extension, and repeat exercise 8 with the other hand The muscles involved in the neck extension: the trapezius stands, the legs are close together, the knees are slightly bent, the hands tilt the head forward, and the chin looks for the chest 9 Trigonometry involves muscles: the external oblique abdominal muscle puts its hand in front of the standing leg, straightens its back, and raises the opposite arm to open the hip from front to back for 10 Muscles involved in the dog pose against the wall: the widest muscles of the back and chest stand against the wall at a certain distance, keep the body parallel to the floor, keep the back flat, and then slowly bend from the chest 11 Supine spinal torsion involves muscles: hip and external oblique abdominal muscles lie on their back, bend their right knee, and twist their body to the left for 12 Muscles involved in standing side bending: stand with the external oblique muscles and the widest muscles in the back, bend the body to the right, and repeat the exercise on the left 13 Muscles involved in simple single leg forward flexion: stand with hamstrings, one foot in front, back straight, hands on hips, fold forward from hips, and repeat 14 Muscles involved in butterfly pose: adductors bend their knees and sit down with the soles of their feet flat relative to their back.
Gently put their hands on their knees and put their hips and knees down close to the ground 15 The muscles involved in baby hugging: sit on the floor with hip flexors, straighten your back, slowly pull one leg to your chest, turn your thighs out, and repeat 16 Muscles involved in sitting pigeon pose: sit on the floor with your front tibia}, retract your right hand, hold your right foot with your hand, put it on your left knee, and repeat with your left foot 17 The muscles involved in forward flexion folding: the hamstrings and calf muscles sit on the floor, the legs close together, straighten and fold forward 18 The muscles involved in the sprint: waist muscle and quadriceps femoris sprint, bend the left leg 90 degrees in front, grasp the right foot to the waist, and repeat these 18 precise and scientific Yoga stretching poses with the other foot.
Have you learned it? Collect it quickly- Message Award – today’s topic: accurate stretching, more efficient practice! Talk about your experience ~ welcome to leave a message.
Before 12:00 on December 23, we will select one lucky fan with the most spots from the selected messages and send out a yoga vest (4 colors optional) as shown in the figure below.
For those who have won the prize in the past, the prize will be automatically postponed to the next Jiayou ~ ▼ teacher wechat ▼ recent course ▼ recent Haowen Yoga people are watching it..
