When it comes to yoga horizontal forks, everyone’s first impression is to lie down on frogs.
Indeed, to achieve yoga horizontal forks, lying down on frogs is a good practice.
However, for many beginners, or those with stiff hips and painful frogs, other exercises may be safer and better.
Today, I will share with you 10 get yoga cross movements that can be practiced at home every day and feel super intense.
Let’s try them together: Action 1: Four foot support, exhale with both legs on the blanket, close the core, lift the right leg to the outside right, open the exhalation, fall on the side of the body, slide the hips downward close to the ground, inhale, restore, and repeat 10-12 times to change the other side Action 2: Four foot support on the blanket, and exhale with the left elbow on the ground, Open the right leg outward, lift the leg up to the highest position, then straighten the right leg, inhale, repeat the exercise 10-12 times, switch to the other side action 3: Sit up, straighten the legs forward, exhale, close the core, open the right leg outward, inhale, repeat the exercise 10-12 times, switch to the other side action 4: Sit up, straighten the legs forward, place both hands in the middle of the legs, exhale, close the core, activate the gluteal muscles, open both legs to both sides, inhale, Repeat 10-12 movements with both legs retracted.
5: Lie on your back, straighten your legs forward, exhale, tighten the core, open your left leg outward, inhale, and restore.
Repeat 10-12 movements for the other side.
6: Lie on your back, bend your knees, open your legs to both sides, place your hands on the inner side of your thighs, slightly retract the core, match the breathing, inhale, hook your feet, exhale, and stretch your feet.
Repeat 10-12 movements.
7: On the basis of movement 6, hook your feet, exhale, and straighten your legs, Repeat for 10-12 times with your feet stretched.
8: Stand forward, exhale with your hands on the front side of the body, close the core, slide your legs laterally to both sides, open and inhale, and repeat for 10-12 times.
9: Sit on the cushion, open your legs to both sides, exhale to the maximum, close the core, bend forward, slowly move your hands forward, and stay with your abdomen close to the ground for 10-12 breathing actions.
10: Based on action 9, bend your body to the right side for 10-12 breaths, inhale, Restore to the other side.
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