Pay attention to us with the blue words on it! Modern people have been sedentary and lack of exercise for a long time, and their legs have been in a stiff state.
This not only limits the practice of forward bending, but also easily blocks the meridians and affects various functions of the body.
Today, Xiaohe will share with you a set of stretching sequences, which can not only relieve the stiffness of your legs, but also beautify your leg lines.
Practice quickly! 1.
Suspended mountain standing, feet separated with the same width as the hips, inhale the spine, extend the exhalation, push the upper body forward and down, hold the elbows with both hands, naturally drop the shoulders to relax, and maintain 8 breaths.
2.
Forward bending variant mountain standing, feet separated with the same width as the pelvis, raise the toes, inhale, lift the arms, extend the spine, exhale, push the upper body forward and down, put both hands on the mat, and bend the knees slightly to maintain 8 breaths.
3 Standing forward bend variant mountain standing, right foot forward one small step inhale spine extension, exhale thigh root backward upper body forward downward two hands fingertips on both sides of the front foot left leg bend knee, right foot tip back hook to maintain 8 breathing, change the other side 4, lizard down dog, right leg forward fall on the outside of the right hand bend left knee point foot back to the ground, each inhale spine extension, each exhale and then sink the shoulder away from the ear, Feel the stretch of the front leg of the hind leg and keep 8 breaths.
Change to the other side.
5.
Stand in double-angle mountain style, with feet separated more than the length of one leg, hands holding the hips, the spine extending up and exhaling, the thigh root pushing back, the body looking forward and down the top of the head to the ground.
The legs can slightly bend the knees, and keep 8 breaths.
6.
Sit forward and bend at right angles.
Prepare for the sitting posture, straighten the legs, put the extension belt on the palm of the foot, and grasp the extension belt to inhale, Extend the spine to exhale, push back the thigh root, and keep 8 breaths in the abdomen close to the thigh.
7.
Stretch the back of one leg from sitting and bending forward, bend the left knee and heel close to the perineum, exhale the upper body forward and down, look for the thigh, put both hands on the side of the right leg, press down the right leg, hook the toe back, and sink the left knee to keep 8 breaths, and change the other side, Pull the extension belt and press the left leg close to the body and the right leg hard, push the heel far to the hip to compact the cushion surface, sink the shoulders and keep 8 breaths.
After the above exercises on the other side, let’s try the forward bend pose again to see if it is easier and the hands are closer to the toes.
It is important to keep practicing.
If you stretch it regularly, the muscles will form memory and stretch over time.
After you have read it, you can watch it before you leave 👍。.
