When practicing yoga, we often hear that I can’t bend forward and the back of my thigh is particularly tight! The reason why the back of the thigh is so tense has a lot to do with our long-term sedentary, long-term sedentary, the muscles on the back of the body are in a Contracting State, and long-term sedentary will definitely be more and more tense! Today, I will share 14 Yoga asanas, specifically for people who are nervous at the back of their thighs.
Keep practicing, so that your legs look better and your forward bending is easier! 01.
Downward dog pose: from cat cow pose to downward dog pose, extend the back, push the hips higher and the front of the thighs back, step on the abdomen slightly with the heels, and stop for 5-8 breaths 02.
Dolphin exhale, bend the elbows with both hands and the forearms close to the ground, and keep the elbows under the shoulders, enter the dolphin neck to relax, and stop for 5-8 breaths 03.
Stand and bend forward and inhale, move your legs forward, and raise your head with both hands under the shoulders, extend the spine forward and backward with your chest, and stop for 5-8 breaths, Tighten the core, bend the hips forward, bend the elbows close to the thighs, grasp the toes of the big feet with both hands, and naturally hang them down for 3-5 breaths.
04.
Strengthen the lateral extension and inhalation, withdraw the right leg one step backward, with the tip of the left foot facing forward, buckle the right foot inside to adjust the hip level, and center the hands on the back into a praying posture to exhale, close the abdomen, bend the hips forward, bend the legs straight, and stay for 3-5 breaths.
05.
Triangle twist inhalation, and place the right hand on the outside of the left foot to extend the spine, Press your feet down and exhale forcefully, tighten the core, twist to the left, straighten your left hand upward, stay for 5-8 breaths 06, stand on one leg, extend and inhale, fold your upper body forward, bend your chest, your abdomen as close as possible to your thighs, hold your right hand on the ground, straighten your right leg upward, raise your left hand to grasp your ankle, stay for 5-8 breath07, stand with your hands grasping your toes, inhale, slowly stand down with your right leg and exhale, tighten the core, straighten your right leg forward, and stretch your right hand to grasp your right toe, Hold your hips and shoulders with your left hand to relax, stay for 5-8 breaths, change from pose 04-07 to the other side 08.
Heron sitting position, bend your knees with your left foot on the outside of your hips to inhale, sit with your sitting bones down, straighten your right leg to exhale, grasp the soles of your feet with both hands, raise your right leg up, hook your toes back, stand straight back, relax your shoulders, stay for 5-8 breaths, change to the other side 09.
Bend your back and sit with your legs straight, hook your toes back, inhale, sit with your sitting bones down, and extend and exhale your spine, Tighten the core, fold the hip, bend the tip of the nose forward and stick to the calf, stay in the 5-8 breathing position.
10.
Sit in an angular sitting position, open both legs to both sides, straighten and press down, hook the toes back to inhale, the sitting bone is downward, the spine extends and exhales, tighten the core, bend the hip forward and bend the forearm to the ground, stay in the 8-10 breathing position.
11.
Sit sideways, keep sitting in an angular position, bend the left knee and the heel close to the perineum, exhale, tighten the core, bend the body to the right side, and grasp the toes with the right hand, Extend the left arm over the top of the head, stay for 8-10 breaths, and exchange the other side.
12.
Lie on your back, grasp the big toe supine position, straighten the left leg, bend the hip of the right leg, exhale upward, tighten the core, put the extension belt on the palm of the right foot, grasp the extension belt with both hands, pull the right leg close to the body, and stay for 8-10 breaths.
Exchange the other side.
13.
Bridge supine position, bend your knees into the bridge, and pay attention to curling the tailbone to keep the spine off the ground section by section for 8-10 breaths.
Finally, Ask everyone, the first 13 yoga poses are mainly to stretch the back of the thigh, why do you want to practice bridge at last? Does anyone know the answer? Want to receive such Yoga information every day? You can return to the top, click on the blue font to meet yoga yoga to meet you, follow us for free or add wechat: 18744480520, get more learning information about practicing yoga ~meet Yoga meet you Disclaimer: we respect originality and also pay attention to sharing.
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