In March this year, I introduced my favorite online celebrity Ania in the yoga industry.
When I was 30 years old, I accidentally came into contact with yoga and fell in love with yoga when I was traveling.
Since then, I have practiced yoga and shared yoga.
Until becoming a world-class yoga network celebrity, it can be said that yoga has changed the trajectory of his life.
In that article, I shared with you the steps she took to unlock many yoga poses.
According to Ania’s steps, she successfully unlocked the Double Lotus in three months.
For the article three months ago, see the next article.
Indeed, each of her sharing steps is clear, simple and practical, and goes straight to the theme.
Today, we will detail her sharing practice method of unlocking the whole lotus.
Those who have always wanted to unlock the whole lotus can have a try.
First, let’s put a series of pictures of unlocking the whole lotus.
Let’s break down the specific steps in detail.
Action 1: Use the wall toe angle to increase the hip joint’s external rotation and abduction ability to stretch the inner thigh.
Hips lie on the cushion against the wall, knees and hips abduct, feet lean against the wall and feet, hands together, press the inner side of thighs for 1~2 minutes.
In the process of holding, the hands can slightly exert pressure to press the knees toward the wall.
Pay attention to the feet of the model.
The two sides of the god’s body may not be completely balanced.
One of the purposes of the exercise is to make the two sides of the body infinitely close to balance.
Action 2: Sit against the wall to increase hip abduction and stretch the inside of the leg.
On the basis of the supine bun angle pose in the previous step, straighten your legs, open your feet to the maximum on both sides, and place your hands on the inside of your thighs in the sitting angle pose for two to three minutes.
Hold the sit angle pose for two to three minutes.
With a little pressure, press your thighs down.
It is recommended to hook the soles of feet back.
Action 3: Embrace the baby posture to increase the ability of hip joint external rotation, abduction and forward bending, and find a comfortable sitting position to sit on the cushion.
Bend your left knee, clasp your fingers and embrace your left calf.
Keep 5 to 8 groups of breathing in the same way as holding a baby.
Each time you inhale, the spine stretches; When exhaling, lean your thighs to the body and keep your sitting bones pressed on the floor, your pelvis upright, and your spine extended.
Especially, don’t bend your back because your legs are close to your abdomen; Try to make your thighs close to your abdomen, rather than pull your feet and calves toward your chest.
Pay attention to the point of exertion and focus.
Action 4: Yoga squatting increases the abduction and external rotation ability of the hip joint to stretch the inner thigh, while strengthening the knee and ankle joints.
Stand on the mat in Mountain Pose, with your feet slightly wider than the pelvis, and your feet rotate outward 45 degrees.
When you breathe in from the knee and toes in one direction, your spine extends.
When you breathe out with your hands folded in front of your chest, bend your knees and squat down, with your elbows against the inside of your knees.
Keep it for about a minute.
Similarly, keep your spine extended, and do not raise your hips or chest.
Action 5: Single leg back stretching straight leg stretches the inner side of leg I to increase the hip joint forward bending ability; Bending the leg increases the abduction and external rotation of the hip joint.
Sit on the mat, press your sitting bones to the ground, straighten your spine, straighten your legs, bend your left knee and put your left foot palm on the inner side of your right thigh.
When inhaling, the spine will be extended, and when exhaling, the body will be bent forward, and the abdomen will lean on the left thigh to its own extent, maintaining 5-8 groups of reverse side exercises after breathing.
Always keep your sitting bones on the ground and keep your left hip on the ground.
Action 6: The double angle posture increases the abduction ability of the hip joint, and increases the flexibility and strength of the inside of the leg.
Stand on the mat in Mountain Pose, open your feet to the maximum, inhale and stretch your knees and toes straight ahead, and open your spine and chest.
Exhale, bend your body forward and down to your own extent, and put your hands forward or elbows on the ground.
Keep 5-8 groups breathing and restore.
Don’t bend your back to compensate for the forward bending of the hip joint, and practice within your ability.
Action 7: The low flying dragon posture increases the ability of hip joint to bend forward and stretch backward, stretching the front and inside of the thigh.
The lunge is prepared to bend the left knee and step on the ground with the left foot palm, straighten the right leg, and land the knee and instep.
When the pelvis and spine are adjusted for inspiration, and when the spine is extended for exhalation, the body bends forward to its own extent, the hands fall on the inside of the left calf, and the palms support the ground or the elbows land.
The pelvis should be upright, both sides of the spine should be balanced, and the back foot should be straight, but do not put pressure on the knee joint.
Action 8: Frog prone to increase hip abduction ability and stretch the inside of the leg, one of the classic actions.
The four corner bench kneels on the mat, and the thigh is vertical to the ground.
Turn your knees parallel to both sides and bend your body forward for 2 to 3 minutes.
Do not collapse your waist and tilt your hips.
Put your weight on your pelvis.
Finally, I remind you that with the method, we need to adhere to the step-by-step practice to complete.
Keep practicing, maybe you can’t change your life with yoga, but yoga can bring sunshine and health to your life…
