When practicing yoga, many people say that they can’t bend forward and the back of their legs is too nervous.
What should we do? In fact, what we often say about the tension at the back of the leg mainly refers to the tension of the hamstring muscle.
Because we usually sit for a long time and don’t exercise, many people will have the tension of the hamstring muscle.
Today, I’d like to share a set of Yoga sequence, which is specially aimed at the back stretching of legs.
Each action has simple version and advanced version, which is suitable for beginners and old Yoga birds! 1.
Stand, bend forward, stand with your feet the same width as your hips, inhale, extend your spine upward, exhale, bend forward, fold your groin, find your abdomen, extend your thigh back, point your hands on the ground, relax your head, and keep 8-10 breaths.
Restore the simple version: for Jia people who are very nervous at the back of their legs, you can choose the simple version, put the chair in the front of their body, put your hands on the chair at a distance from one torso, drive the side waist to extend forward, extend your back, and relax your shoulders, Keep 8-10 breaths advanced version: for those with good flexibility, you can choose the advanced version.
Stand on the Yoga brick with your feet, exhale deeply, bend your hands forward and look for the ground backward, and keep 8-10 breaths.
2.
Strengthen the side extension standing, with your feet about one leg apart, your right foot in front and your left foot in the back.
Inhale and extend the spine during hip adjustment, exhale and fold your abdomen forward to find your thighs, and put your hands on the back of both feet for 8-10 minutes, Simple version of changing the opposite side: put the chair on the front side, bend your elbows and put it on the chair, keep your back extended at all times, exhale slowly, deepen your legs, straighten your knees, step down on your rear heels to keep 8-10 breaths, and repeat the advanced version of changing the opposite side: stretch from the strengthened side, put your hands on the front side, inhale on the ground, lift your rear legs up, straighten your lower legs, lift the inner side of your thighs up, keep 8-10 breaths during hip adjustment, and Practice on the opposite side.
3.
Enter the downward dog pose into the downward dog pose, Keep your hands shoulder width apart, bend your knees slightly, push your hands on the ground, extend your back, lift your sitting bones upward, exhale slowly, straighten your knees, keep your back extended, step your heels down on the ground, relax your shoulders and keep 8-10 breaths.
Beginners can bend your knees slightly to ensure the extension of your back.
Advanced version: from downward dog pose, grasp your right ankle from your left hand to the back, adjust the center of your hips, step your heels down to keep 8-10 breaths, and Practice on the opposite side.
4.
Semi God monkey pose kneeling and standing with your right thigh vertical, The instep of the lower leg is close to the ground, the left leg is straightened forward, the toes are hooked back, the hips are adjusted in the middle, the fingers of both hands inhale and extend the back, the exhalation is deepened slowly, keep 8-10 breaths, and change the opposite side to practice the advanced version: advanced students can let the abdomen find the thigh, the nose find the lower leg, and the toes remain hooked back.
5.
Lie on your back, grasp the big toe, lie on your back, straighten your left leg, bend your right knee back, and put an extension belt on the soles of your feet to inhale and extend the spine, Exhale, slowly straighten the right leg, adjust the center of the hip, and achieve your own range.
Keep 8-10 breaths, and repeat the exercise on the opposite side.
Advanced version: advanced students can straighten the upper leg, bend the knees behind the lower leg, hold the hip, adjust the middle forehand, stretch the extension belt, and slowly open the upper leg to the side to keep 8-10 breaths, Repeat the practice on the opposite side.
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