Follow Fate to Add Teacher WeChat to Watch Teacher’s Moments~”One character horse”, also known as “splitting legs”, is called the Divine Monkey pose in yoga.
The Divine Monkey pose requires the opening of the legs and hips.
Today, we recommend a set of exercises: stretching the back and front of the legs, and the front of the hips to prepare for the Divine Monkey pose.
1.
Down Dog Pose: Two bricks are pressed against the wall, with both hands resting on the bricks.
The hands and back are in a straight line, trying to straighten the legs.
If the heels cannot reach the ground and remain slightly bent, hold for 1 minute.
2.
Standing against the wall, bend forward and face the wall.
Fold your feet the same width as your hips forward, with your center of gravity forward and your back against the wall.
Grab your ankles with both hands, and strengthen the stretch behind your legs for 1 minute.
3.
Lunge and Half God Monkey come to the low position lunge, hold 2 breaths, and then push to the Half God Monkey, Maintain 2 breaths and repeat 5 times, switching sides.
4.
Lie on your back with your leg up and your left foot on the ground.
Place the yoga strap on the bottom of your right foot and the other end on your middle back, then straighten your left leg.
Hold for 1 minute and pull the yoga strap with both hands, keeping your legs and head close to each other for 10 breaths.
Switch sides.
5.
Stand with your legs facing the wall, bend and fold forward.
Place your right leg on the wall and support your hands on the brick.
Hold for 1 minute, switching sides.
6.
Lizard pose with your right knee on the ground and your instep on the ground, Place the left foot on the left side of the body, place the elbow on a brick, hold for 1 minute, then land the elbow, hold for 1 minute, then extend the hands forward, hold for 1 minute.
7.
Stretch the front of the leg on the basis of the previous pose, bend the right leg, pull the back of the foot close to the heel, hold for 1 minute, switch sides.
8.
Enter Divine Monkey pose.
Place two bricks on both sides of the right knee, place the right heel on the folded blanket, place the elbow on the brick, hold for 1 minute, and then slowly slide the right leg forward, Let the right buttocks slowly land and hold for 1 minute.
If there is no movement on the other side, the back of the leg is usually very tight, and it takes time to slowly open it.
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