To practice yoga, of course, it is necessary to stretch the back of the thigh.
The tension of the back of the thigh will not only affect the completion of the front 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 on each side.
Put the tennis ball on the junction of the heel and the lower leg and roll back and forth for 60 seconds on each side.
The first set: suitable for yoga beginners.
Action 1-3: stand in a mountain style and prepare the forefoot of both feet to step on the Yoga brick to inhale, extend the spine and exhale upward, fold the abdomen, bend the hip forward, stay for 8-10 breaths, withdraw the right leg, and enter the strengthening side to, The spine extends and exhales upward, the abdomen stays close to the thigh for 8-10 breaths, the right knee on the opposite side falls to the ground, the left leg straightens, the toes hook back, the hands support the Yoga brick on both sides of the front leg, inhale, extend the spine, relax the neck and exhale, 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, bend the left leg forward, the hip sinks, the spine extends, and the shoulders relax and stay for 8-10 breaths, Turn to the opposite side to enter the double angle extension, breathe in with your legs separated for a long distance, extend your spine and exhale upward, bend your back forward and down, hold your feet with your hands, and stay on your big toes for 8-10 breaths.
Enter the lower dog awareness, focusing on the back of your thighs for 8-10 breaths.
7-9: sit up, straighten your legs, hook your toes back, breathe in, extend your spine, exhale your sitting bones downward, tighten the core, bend your hips forward, relax your shoulders, stay on your back for 8-10 breaths, and straighten your right leg, Raise the left leg, hold the stretching belt with both hands on the left foot palm, use both hands to force the left leg close to the body, stay for 8-10 breaths to maintain the supine position, continue to press the right leg, hold the stretching belt with hands to relax the left shoulder, stay for 8-10 breaths, and repeat the opposite side of actions 8-9.
Second set: suitable for advanced yoga.
Actions 1-3: supine position, keep the left leg straight, and cover the stretching belt with both hands on the right foot palm and the right leg close to the body under the official account Yoga honey, When the sacrum is compacted, stay for 8-10 breaths, change to the opposite sitting position, straighten the legs, hook the toes back, inhale, extend the spine upward, bend the body forward and grasp the soles of the feet, stay for 8-10 breaths, keep the head touching the knee posture to inhale, sit down, extend the spine to exhale, tighten the core, deepen the forward bending and bending the elbow, feel the stretching of the back of the thigh, stay for 8-10 breaths 4-6: sit up, bend the left leg, bend the heel close to the perineum, inhale, and sit down, Straighten the back, bend the right leg with the hip upward, hook the toes back and stay for 8-10 breaths, change the opposite side to enter the semi God monkey style with the left knee landing, straighten the right leg, hook the toes back and inhale, extend the spine and exhale upward, bend the body forward and stay for 8-10 breaths, change the opposite side to enter the enhanced side extension type with the legs straight, pay attention to the neutral position of the pelvis, keep the right leg in front, inhale and extend the spine and exhale, keep the chest and navel close to the right leg for 8-10 breaths, and change the opposite side action 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 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 divine monkey pose, pay attention to the straightening of the hip, the neutrality of the pelvis, the extension of the spine, and the relaxation of the shoulders, stay for 8-10 breaths, Reverse tips: after stretching the back of your thighs, don’t forget to strengthen your strength practice…
