It is said that people’s old legs decline first.
Stretching your legs is one of the most effective ways to increase the flexibility of your legs, increase the blood circulation of your lower limbs, alleviate the fatigue and tension of your legs, and maintain your legs.
Especially after standing, sitting and traveling for a long time.
Introduce a simple yoga sequence of self stretching your legs.
The action is very simple and can be completed with zero foundation.
Even if you don’t practice yoga, stretching your legs every day is also beneficial to physical and mental health.
Let’s look at the specific actions.
1.
The hero sits with his knees together, his soles on the ground and his hips on his heels.
Roll the tailbone, retract the abdomen, extend the spine, open the chest, stretch and sink the shoulders, slightly retract the chin, straighten the head and neck, put both hands naturally on both sides of the body, or put them on the knees, close your eyes and adjust several groups of breathing.
This action can also stretch the soles of the feet, step on the ground with the toes and land on the instep alternately, and open the ankles and insteps, which will be very helpful for backward bending and forward bending.
2.
Stand and bend forward, stand in the middle of the cushion, with both feet separated by the same width as the pelvis, roll the tailbone in front of the knees and toes, inhale in the abdomen, lift both hands up over the top of the head and exhale, the arms drive the body forward and down to fold to their own range, put both hands on the ground or hug each other on the top of the head, and maintain 5 to 8 groups of breathing in the standing flexion.
At the beginning, people who are relatively stiff on the back can bend their knees slightly to complete the exercise.
Don’t be in a hurry and take your time.
3.
On the basis of standing and bending forward, inhale, raise your head, extend your spine, bend your knees, put your hands on both sides of your feet, exhale, and walk your feet back to downward dog pose.
First stay in the downward dog pose.
When the nephew group breathes in again, push the ground with both hands, lift the right foot up, bend the knee and heel close to the hip.
Exhale and hold.
After breathing, groups 5 to 8 return to the lower dog and change their feet to practice on the opposite side.
Be sure to pay attention to the uniform force of the body and the center of gravity should not tilt to one side during the one leg downward dog posture.
4.
The horse riding variant is based on the downward dog.
When exhaling, step your right foot forward between your hands, with your lower leg vertical to the ground, your knees and toes facing directly in front, and your left knee and instep landing.
First enter the horse riding pose, and maintain 5 to 8 groups of breathing in the horse riding pose.
When inhaling again, bend the left knee, put the heel close to the hip, grasp the left foot with the left hand, exhale and sink the hip downward.
In the horseback variant, keep your pelvis straight and don’t lean forward.
5.
Sit up, bend forward, sit on the cushion, straighten your legs, hook your toes back, pull your gluteal muscles backward with your hands, firmly compact the ground, straighten your pelvis, straighten your spine, inhale, extend your spine, and lift your hands up over your head.
Exhale, push your groin backward, tilt your pelvis forward, fold your body forward and down with your arms, and grasp the soles of your feet with both hands.
Keep breathing in groups 5 to 8.
Remember, not your head or your chest to your thighs, but your navel to your knees.
Observe the state of the model’s arms and shoulders: the big arms rotate outward, the shoulders stretch back and sink.
Don’t arch your lower back or your upper back.
The reason why your hands can touch your feet is that your hips bend forward and your pelvis folds, not by arching your back and shrugging your hands.
6.
Sit in the middle of the cushion with your legs open parallel to both sides and your toes hooked back.
Bend your left knee and put the sole of your foot on the inside of your right thigh.
Adjust the pelvis and straighten the spine.
Inhale and lift your left hand over your head from the side of your ear.
Exhale, the arm drives the body to bend to the right, and the eye looks at the direction of the left arm.
Keep breathing for 5 to 8 groups, and then drive the body back to the positive and negative sides with the arm.
Note that the right waist should not be squeezed, the left hip should not leave the ground, and the center of gravity of the body should not tilt to the right hip.
For many yoga beginners, their legs are relatively stiff.
They can also start from these basic movements.
Even five minutes a day, as long as they insist, they can also have an effect and improve their leg shape..