When practicing yoga, many Ga people ask: Do you still need to stretch your body after yoga? If you practice some power yoga, such as Liu and Tang, you are still recommended to stretch, because it will make your body lines more symmetrical and slender! Today, we share a set of excellent yoga stretching sequences, which are also suitable for people who like running and practicing equipment! Action 01.
Open the chest, stretch the back of the thighs and stand in Mountain Pose.
Breathe in with the legs at the same width as the hips.
Circle your shoulders backward.
Exhale with your hands behind your backs.
Fold your hips.
Bend your hands forward and away from your body.
Stay 10 breaths.
02.
Stretch the back of the deltoid muscle to keep standing in Mountain Pose.
Breathe in with the legs at the same width as the hips.
The left shoulder drives the left hand to close to the chest and exhale, The right hand bends the elbow and clamps the outside of the left elbow for 10 breaths.
Exchange the other side’s movements 03.
Stretch the triceps brachii, armpit, and latissimus dorsi to keep standing in mountain style.
Keep your hands straight and inhale upward.
Bend your elbows backward.
Keep the palm of your right hand close to your back and the left hand to grasp the right elbow.
Exhale and pull the left side for 10 breaths.
Exchange the other side’s movements 04.
Stretch the sides of your side to stand in mountain style.
Breathe in with your legs as wide as your shoulders apart and your feet firmly downward, Exhale with palms facing up, tighten the core, bend the body to the left side for 10 breaths, then switch to the other side action 05.
Stretch the front of the thigh to stand in Mountain Pose, with the weight on the right foot and the left leg bent backward, the left hand grabs the back of the left foot and the knees together, the left hand pulls the left foot close to the hip and the right hand raises flat in front, keeping the shoulders relaxed for 10 breaths, and switch to the other side action 06.
Stretch the back of the thigh to stand in Mountain Pose, and the left foot exhales half a step forward, The body bends forward, the left foot tip hooks the right leg slightly, the left hand grasps the left foot tip for 10 breaths, and the other side moves 07.
Stretch the outside of the thigh and cross the right leg to the outside of the left foot and tighten the inside of the thigh, the pelvis exhales stably, the chest twists to the right hand, the right hand lands, the right hand opens and stays up for 10 breaths, and the other side moves 08.
Extend the spine, extend the armpit, and the back of the thigh enters the downward dog pose, Keep the back extended and the feet alternately and slowly let the heels stay on the ground for 10 breaths 09.
Stretch the quadriceps femoris and gluteus muscle to enter from the downward dog pose.
Step the right leg forward and the right calf is vertical.
Stretch the left leg to breathe in.
Extend the spine.
Put both hands on the right knee to breathe out.
The hips sink.
Push the left leg back forcefully for 10 breaths.
Then switch to the other side 10.
Stretch the side waist and open the chest 09.
Enter.
Place the right hand on the outside of the right foot and the left hand on the side of the left ear, Extend and stay for 10 breaths in the distance, then drop the left hand and twist the inner chest of the right foot to the right, stretch the right hand upward and stay for 10 breaths, switch to the other side action 11.
Stretch the groin and iliopsoas muscles back to the position of action 09, bend the left knee on the ground, with the heel close to the hip, the left hand grabs the instep hip from the outside to sink, the left hand pulls the left foot to the hip and stays for 10 breaths, switch to the other side action 12.
Stretch the side waist, open the instep and kneel on both knees, Stand on the floor with your feet as wide as your shoulders, sit with your hips toward your heels and extend your arms forward, relax your shoulders and press your forehead to the ground, stay for 10 breaths and bend your body to the left, stay for 10 breaths and bend your body to the right, stay for 10 breaths 13.
Stretch your hips and sit with your legs straight forward, hook your toes back on your right leg and bend your knees, put your right foot on the outside of your left thigh to inhale, stretch your spine, exhale, twist your right hand to embrace your right leg, Hold the right hand on the back of the body for 10 breaths, and change the other side of the body.
14.
Stretch the back of the thigh to sit upright, stretch your legs straight forward, draw your toes back to inhale, lower your sitting bones, extend your spine upward to exhale, tighten your core, fold your hips forward, and bend your hands to grasp the front of your feet, and stop for 10 breaths.
15.
Strengthen the hip joint’s ability to rotate outward in the supine position, bend your knees and lift your left hip to rotate outward, and put the back of your left foot on your right thigh to inhale, Wrap your hands around the back of your right thigh and pull your right leg hard to stay close to your abdomen for 10 breaths.
Change to the other side.
16.
Relax the back supine position.
Bend your knees close to your abdomen and lift your hands around the front shoulder of your lower leg off the pad.
Keep your forehead close to your knee for 10 breaths or roll back and forth for 10 times, Twist your legs and turn your right foot and left knee to the ground.
Keep your left shoulder on the mat for 10 breaths, then switch to the other side..
