In yoga, we all know that it is important to have a flexible ankle, because feet and ankles are not only the foundation of yoga postures, but also an important part to keep our human health (almost all the meridians of the human body pass through our feet).
So today, I would like to share with you a set of super useful movements with flexible ankles on the open back.
I feel super strong.
After practicing, I feel relaxed and my feet are stiff.
The Jiaren who have never practiced before must try.
Action 01 Kneel on the ground with toes on the ground, enter the thunder and lightning seat, inhale, extend the spine, open your hands up and exhale, tighten your core, put your hands together and stay in front of your chest for 10-12 breaths Action 02 Enter the Vajra seat, inhale, lift your left leg and stay for 10 breaths, and switch the other side Action 03 Hold the Vajra seat, tighten your core and exhale, press your back to the ground, and keep your knees off the ground for 10-12 breaths Action 04 Kneel on the ground, Put your hands on the outside of your knees, press your instep against the ground, exhale, tighten your core, push your hands to let your knees off the ground, inhale your instep off the ground, and restore.
Do 10-12 dynamic exercises.
05 Stand up, prepare for yoga towel or towel.
Practice grasping and placing towels with your toes.
06 Prepare a yoga brick on each side of your foot.
Step on the brick in front of your foot, and do heel lifting exercises alternately.
Do 20-30 exercises.
07 Step on the yoga brick in front of your foot, With heels on the ground, inhale spine extension, exhale, bend forward and stay down for 10-12 static breathing movements 08 Walk back and forth on the yoga mat for 10 movements 09 Lie on your back, lift your legs up to 90 degrees with the ground, do 30 movements each for foot hook and foot stretching exercises 10 Lie on your back, lift your legs up to 90 degrees with the ground, do 30 winter exercises each for your ankles clockwise and counterclockwise.
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