Click on the blue character yoga posture above to pay more attention.
To practice yoga, of course, it is necessary to stretch the back of the thigh.
The tension on the back of the thigh will not only affect the completion of the forward flexion, but also the main reason for the backward inclination of the pelvis! Today, I’d like to share two sets of Yoga sequences of extreme stretching the back of the thigh.
The first set is suitable for beginners and the second set is suitable for advanced people.
But before practicing these two sets, the first step of relaxing the sole of the foot is essential and super effective.
Don’t miss it! 1-2.
Relax the plantar + plantar tension at the back of the lower leg, which will also cause tension at the back of the thigh.
Put the tennis ball on the sole of the foot and roll back and forth for 60 seconds.
Put the tennis ball on the junction of the heel and the lower leg and roll back and forth for 60 seconds.
The first set: suitable for beginners of yoga.
Actions 1-3: stand in mountain style, prepare the forefoot of both feet to step on the Yoga brick, inhale, extend the spine and exhale upward, Retract the abdomen, fold the hip, bend forward, stay for 8-10 breaths, withdraw the right leg, enter the strengthening side, stretch and inhale, extend the spine and exhale upward, stay close to the thigh for 8-10 breaths, change the right knee on the opposite side, straighten the left leg, hook the toes back, hold the Yoga brick on both sides of the front leg, inhale, extend the spine, relax and exhale the neck, Bend the body forward and stay down for 8-10 breaths, change the opposite side action 4-6: withdraw from the semi God monkey, enter the crescent pose, bend the left leg forward, sink the hip, extend the spine, relax the shoulders, stay for 8-10 breaths, change the opposite side into the double angle extension pose, inhale with the legs separated for a long distance, extend the spine column and exhale upward, Bend your back straight forward, hold your feet with your hands and big toes, stay for 8-10 breaths, enter downward dog awareness, focus on the back of your thighs, stay for 8-10 breaths, 7-9: sit up, straighten your legs, hook your toes back, inhale, extend your spine, exhale your sitting bones downward, tighten the core, bend your hips forward, relax your shoulders, stay for 8-10 breaths, lie on your back, and straighten your right leg, Raise the left leg, grab the extension belt with both hands and put it on the palm of the left foot.
Use both hands to force the left leg close to the body, stay for 8-10 breaths and maintain the supine position.
Continue to press the right leg, grab the extension belt with the hands and relax the left leg to the left shoulder, stay for 8-10 breaths and repeat the opposite side of action 8-9.
Second set: suitable for advanced yoga.
Action 1-3: supine position, Straighten the left leg, grasp the extension belt with both hands, put it on the soles of the right foot, close the right leg to the body, compact the sacrum, stay for 8-10 breaths, change the opposite sitting position, straighten the legs, hook the toes back, inhale, extend the spine upward and exhale, bend the body forward and grasp the soles of the feet, stay for 8-10 breaths, keep the head touching the knee, inhale, sit down, extend the spine and exhale, tighten the core, and deepen the forward bending and bending of the elbows, Feel the stretch of the back of the thigh and stay for 8-10 breathing movements 4-6: sit up, bend the left leg, breathe in with the heel close to the perineum, sit down, straighten the back, bend the hip of the right leg upward, hook the toes back and stay for 8-10 breathing, change the opposite side to enter the semi God monkey style, land on the left knee, straighten the right leg, hook the toes back and breathe in, extend the spine and exhale upward, bend the body forward and stay for 8-10 breathing, Change the opposite side into the strengthening side extension type, push the legs straight, pay attention to the neutral position of the pelvis, put the right leg in front, inhale and extend the spine, exhale, keep the chest navel close to the right leg for 8-10 breaths, and change the opposite side action for 7-9; Stand in the mountain pose, focus on the left foot, inhale, extend the spine, raise the right leg, hold the big toe of the right foot with the right hand, stay for 8-10 breaths, change the right leg on the opposite side to support the ground, straighten the hip, straighten the left leg upward along the midline of the body, keep the upper body close to the right leg, hold the ankle with both hands for 8-10 breaths, change the opposite side to enter the monkey pose, pay attention to the straightening of the hip, the neutrality of the pelvis, and the extension of the spine, Relax your shoulders, stop for 8-10 breaths, and change to the opposite tips: after stretching the back of your thighs, don’t forget to strengthen strength practice.
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