This standing forward bending stretch shared by yoga people today can well stretch the muscles at the back of the big and small legs.
In addition to the above mentioned effects, it can also stretch hamstrings, calves and hips, strengthen thighs and knees, stimulate liver and kidneys, improve digestion, relieve fatigue and anxiety, relieve headache and insomnia, calm the brain and help relieve stress and mild depression, relieve menopause symptoms, and also play an auxiliary role in treating asthma, hypertension, alopecia and osteoporosis.
The magic of yoga postures also lies in that one postures can exercise many parts and repair some sports injuries.
☆ Next, we start to unlock ☆ POSE step 1: Mountain stance, standing at the front of the mat.
Feet hip width apart.
When inhaling, straighten your waist and back, extend your spine, extend your arms laterally through your body, with palms facing each other, and your big arms close to your ears.
Step 2: When exhaling, take the hip as the breaking point, and bend the body forward and downward.
Keep your knees straight as far as possible, and place your hands on both sides of your feet or on the cushion surface in front of your toes.
If your fingertips cannot touch the cushion surface, Jiayou can embrace your elbows.
Stay for 5 breaths.
Step 3: Lift up and stretch your upper body slightly each time you inhale; Bend forward better each time you exhale.
In this way, the body can hardly feel the swing when breathing.
Start between the two shoulder blades and stretch your neck to your head.
Step 4: With the next inhalation, while keeping the upper body length (i.e.
not arching back), put your hands on your hips and return to standing mountain pose.
Adjust your breathing.
YOGI assist 1.
Detailed explanation of mountain stance: feet are the same width as hips, feet are parallel, toes point forward.
The feet are rooted in the ground, and the leg muscles naturally tighten to drive the patella above the knee up.
Turn your thighs inward, roll your tailbone downward, and turn your pelvis straight forward.
The lower abdomen should be pulled in, the chest should be lifted and opened, the shoulders should be stretched back and sunk, and the hands should be naturally placed on the side of the body.
2.
Start from the hip, lift the chest and bend it forward and downward, keeping the distance from the pubic bone and groin to the sternum.
For any forward bend, keep your torso extended.
3.
The weight of both feet should be evenly placed on the entire sole of the foot, and the knees should not be too hard backward, and the sitting bones should be pointed to the ceiling as far as possible.
4.
Jiayou who can’t touch the ground with his fingers can put two yoga bricks under his hands to help his body stretch better; Jiayou, who feels no pressure, can try to hold his palm on the back of his ankle…
