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When beginners practice yoga, they usually have the problem that the back of their thighs are too stiff.
If the back of their thighs is too stiff, they need to bend their knees to do many poses.
Anatomically, the back of the thigh is hamstring muscle, including semitendinosus, semimembranous muscle and biceps femoris.
The following figure shows how the hamstring muscle is too tight? 1.
Lack of exercise and stretching leads to stiff and weak hamstrings.
2.
If the knee is often bent, such as sitting for a long time, it will lead to the shortening of the hamstring muscle, which limits the mobility.
3.
If you often exercise the back of the leg, but do not stretch before and after the exercise, the muscle tension generated during the exercise of the back of the leg will be difficult to disappear, and will become more and more tight.
Recommend 12 yoga postures of stretching the back of the leg.
Each postures has a beginner version: 12 yoga postures of stretching the back of the leg, Keep the chest close to the thigh forward for 1 minute 2: touch the knee with one leg head A Beginner: straighten the left leg, bend the right leg, put the yoga belt on the foot plate, grasp the yoga belt with both hands, bend the elbows, keep the chest forward, stretch the spine, rotate the pelvis forward, keep it for 1 minute, and change sides to practice advanced steps: reach the foot plate with both hands, grasp the left wrist with the right hand, and keep the chest close to the thigh forward for 1 minute, Side to side exercise 3: Double angle D beginner: the feet are about the length of one leg, the feet are parallel, and folded forward and downward.
Put your hands on the yoga block, lower your head and relax, and keep it for 1 minute.
Step up: grasp the big toes with both hands, bend your elbows to both sides, rotate the pelvis forward, extend your spine, and land on the ground with your head.
4: Side bow beginner: open your feet more than the length of one leg, bend your right leg, straighten your left leg, and sink your hips, Hold the floor with both hands for 1 minute, and move to another side for advanced practice: on the basis of the beginner’s study, put your hands together in front of your chest, and keep for 1 minute, and move to another side for advanced practice.
5: Stand forward bending beginner: open your feet the same width as your hips, hold your elbows with both hands, fold them forward from your hips, and lengthen your spine.
Step up: If you can, move your weight forward, bring your pelvis directly above your heels, lengthen your spine, and let your elbows land on the ground.
6: Down dog beginner: come to Down dog pose, Put your hands on the yoga bricks, the same width as your shoulders, stretch your spine, straighten your legs, look down at the direction of your belly button, and keep it for 1 minute.
Step up: On the basis of the previous pose, put your hands on the ground instead of the yoga bricks, and keep it for 1 minute.
Action 7: Triangular beginner: Open your feet to make sure the length of one leg, buckle your right foot inward, turn your left foot outward, put your left hand on the yoga bricks, stretch your right hand upward, stretch your spine, and lean your back, Look at your right hand, keep breathing for 10 times, and practice on the other side (pay attention to lifting the front of your thigh, and don’t overextend your knee) Advanced: On the basis of the previous action, instead of placing your left hand on the yoga block, hold your left big toe, and keep breathing for 10 times, practice on the other side (pay attention to lifting the front of your thigh, and don’t overextend your knee) Action 8: Strengthen side extension Beginner: put your left foot forward, buckle your right foot inward, straighten your hips, straighten your legs, and fold your upper body forward and down, Put your hands on the yoga block, keep breathing for 10 times, and practice on the other side (pay attention to lifting the front of the thigh, and don’t overextend the knee).
Advanced: On the basis of the previous action, pray with your hands behind your back, keep your chest close to your thigh, and keep breathing for 10 times.
Practice on the other side (pay attention to lifting the front of the thigh, and don’t overextend the knee).
Action 9: Semi god monkey beginner: kneel on the right knee, stretch the left leg, hook the leg back, put your hands on the yoga block, and extend the spine, Keep 10 breaths and change sides (pay attention to lifting the front of the thigh, and don’t overextend the knee) Advanced: On the basis of the previous movement, align the right knee with the right hip, support the ground with both hands, extend the spine forward, and keep 10 breaths.
Change sides (pay attention to lifting the front of the thigh, and don’t overextend the knee) Action 10: Single leg standing forward bending Beginner: Start from standing forward bending, put both hands on the yoga block, and then straighten the right leg backward and upward, and keep the hips upright, Keep breathing for 10 times, and change sides (pay attention to lifting the front of the thigh, and don’t overextend the knee) Advanced: On the basis of the previous action, put your hands on the ground, with the chest close to the thigh, keep the upper and lower legs as straight as possible, and keep breathing for 10 times, and change sides (pay attention to lifting the front of the thigh, and don’t overextend the knee) Action 11: Latch beginner: kneel the right knee to align the right hip, extend the left leg to the left, and extend the upper body to the left, Put the left hand on the outside of the knee, extend the right hand to the upper left, lean back and chest forward, keep 10 breaths, and take another step: on the basis of the previous move, keep the left hand as close to the ankle as possible, keep 10 breaths, and take another step 12: Lie on the back and lift the leg.
Beginner: Lie on the back and straighten the legs, lift the right leg up, put the yoga belt on the foot plate, hold the yoga belt with both hands, bend the elbows, and pull the core inward, keep 10 breaths, Turn the side to advance: On the basis of the previous movement, the right hand grasps the right big toe, the left hand presses the front of the left thigh, keeps breathing for 10 times, and the back of the changed leg is pulled away, which can avoid bending the lumbar spine to compensate for the forward bending movement! The back of the leg is pulled apart, and many poses can be easily solved.
It is recommended to practice the above 12 movements frequently- The message has a prize – today’s topic: the simplest, that is, the most classic.
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