Sedentary lack of exercise leads to inflexibility of the hip and stiffness of the posterior thigh muscles.
How to effectively improve sports performance and make the body more robust and stable? Today, I want to share some simple, safe and effective postures to stretch the hamstrings and make the hips more flexible.
1.
Stand and bend forward Stand in mountain pose with feet as wide as hips Inhale and extend the spine upward, exhale and bend forward Keep your back extended and hug your elbows Naturally relax your head and keep 5-8 breaths.
2.
Downward dog pose Push the ground with both hands into downward dog pose The neck and shoulders are relaxed, and the back is extended The abdomen is adducted and the ischium is pushed to the highest point The thigh surface is tightened and lifted, and the front side is pushed back Step down with your heels and keep breathing for 5-8 times.
3.
Semi God monkey Get ready to kneel on all fours with the instep on the ground Take a big step forward with your left foot and straighten your left leg 90 degrees to the right knee, inhale and extend the spine Exhale, fold down, and grab your left toe with your left hand Keep 5-8 breaths and change to the other side.
4.
Low lunge Exit in the semi divine monkey pose and enter the low lunge Take a big step backward with your left foot, and the instep of your calf is close to the ground The right calf is vertical to the ground and the back remains extended Lift your arms up, chest up, and hips centered Keep 5-8 breaths and change to the other side.
5.
Lizard style Enter with a low lunge and open your left foot to the side Inhale and stretch your body forward with both hands Put your fingertips on the ground and extend your back The left knee is abducted and the hip is lowered Keep 5-8 breaths and change to the other side.
6.
Half dove Enter in lizard style, and the right leg falls to the cushion surface Keep your big legs close to the ground and your heels close to your body Straighten your left leg and point your toes directly behind Left hip forward, right hip backward, straighten the hip Inhale, stretch your spine, and push your fingers to the ground Keep 5-8 breaths and change to the other side.
7.
Dove pose Half dove entry, inspiratory spine extension Exhale and fold forward Bend your elbow and put your forehead on the back of your hand Relax your neck and shoulders, and stretch your back Keep 5-8 breaths and change the other side.
8.
Dove variant Dove entry, upper body straight Keep your right hand straight on the outside of your right knee Inhale, extend the spine, and bend the left knee Grasp the back of your left foot with your left hand, and look for your hips with your heels Keep 5-8 breaths and change the other side.
9.
Sit and stand on one leg and bend forward Sit and stand ready with your legs together and straight Bend your left knee and keep your left foot close to the root of your right thigh Inhale and drive the spine upward with both hands Exhale, torso forward and downward, abdomen against thigh Grasp the palms of your front feet with both hands, and put your forehead on your calves Keep 5-8 breaths, change the other side 10.
Lie on your back and grasp your feet Lie on your back with your legs together and straight Exhale and lift your right leg up with the help of an extension belt Push your heels up and relax your shoulders down Core adduction, left leg straight down Pull your right leg close to your abdomen with both hands Keep 5-8 breaths, and change the other side to be flexible.
It takes time to stretch the hamstring muscles.
If you persist, you will see progress.
Yoga practice is a test of perseverance.
If you persist, you will have an enviable figure and health!..
