Stick the blue words on it and pay attention to us! When practicing yoga, we often hear that I can’t bend forward and the back of my thigh is especially tight! The reason why the back of the thigh is so tense is closely related to our long-term sedentary.
Long term sedentary, the muscles on the back of the body are in a contracted state, and long-term sedentary will definitely become more and more tense! Today, I share 14 yoga postures, specially for the people who are nervous at the back of the thigh.
Keep practicing to make your legs look better and your forward bending easier! 01.
The downward dog posture extends from the cat cow posture to the downward dog posture.
The hips are pushed up and the front of the thighs are pushed back.
The heels are stepped down and the abdomen is slightly retracted.
Stay for 5-8 breaths.
02.
The dolphin style exhalation.
The hands bend their elbows and the forearms are pressed against the ground.
The elbows are under the shoulders.
Enter the dolphin style neck to relax.
Stay for 5-8 breaths.
03.
Stand forward and bend and inhale.
The legs move forward, and the hands are supported by the fingertips under the shoulders to raise their heads.
The chest extends the spine forward and backward.
Stay for 5-8 breaths, Tighten the core, bend the hips forward, bend the elbows close to the thighs, grasp the toes of the big feet with both hands, and hang them down naturally for 3-5 breaths 04.
Strengthen the side extension and inhalation, take a step backward with the right leg, the left foot tip facing forward, and the right foot buckle inside to adjust the hip level.
The middle and right hands exhale in a prayer posture on the back, close the abdomen, bend the hips forward, and stretch the legs straight, and stay for 3-5 breath05.
Triangle twist inhalation, and put the right hand on the outside of the left foot to extend the spine, Press your feet down and exhale forcefully, tighten the core, twist to the left side, straighten your left hand upward, and stay for 5-8 breaths 06.
Stand on one leg and stretch the spine to inhale, fold the upper body forward and bend the chest, keep the abdomen as close as possible to the thigh and hold the right hand on the ground, straighten the right leg and raise the left hand to grasp the ankle, and stay for 5-8 breaths 07.
Stand and hold the toes to inhale, slowly straighten the right leg downward and exhale, tighten the core, straighten the right leg forward, and stretch the right hand to grasp the right toe, Rest your left hand on your hips and shoulders, relax and stay for 5-8 breaths.
Change from pose 04-07 to the other side 08.
Sit in Heron posture, bend your left leg and put your left foot on the outside of your hips to inhale, with the sciatic bone down, the right leg straight and exhale, grasp the palms of your feet with both hands, lift your right leg up and lift your toes back, and then stand upright.
Relax and stay for 5-8 breaths.
Change to the other side 09.
Bend your back and sit upright, with your legs straight, your toes back, inhale, your sciatic bone down, and your spine extended and exhale, Tighten the core, bend the hip forward, bend the nose tip to the lower leg, and stay for 5-8 breaths 10.
Sit in an angle sitting position, open the legs to both sides, stretch the legs and press them down, pull the toes back to inhale, the sciatic bones down, the spine extends and exhale, tighten the core, bend the hip forward, bend the forearm to the ground, and stay for 8-10 breaths 11.
Sit sideways and keep the sitting angle posture, bend the left leg and the heel close to the perineum to exhale, tighten the core, bend the body to the right side, and grasp the toes with the right hand, Extend the left arm over the head and stay for 8-10 breaths, exchange the other side 12.
Supine position with hands grasping the big toe, straighten the left leg, bend the hip of the right leg and exhale upward, tighten the core, put the extension belt on the palm of the right foot and hold the extension belt with both hands to pull the right leg close to the body for 8-10 breaths, exchange the other side 13.
Bridge supine position, Bend your knees and enter the bridge.
Pay attention to rolling the tailbone, and let the spine stay off the ground for 8-10 times.
Breathe slowly and return to the original state.
After you have seen it, you can watch it before you go 👍。.