Today, we recommend 9 thin leg yoga movements, and insist on practicing every day, so that you can quickly say goodbye to elephant legs.
▊ 1.
Baby downward dog pose, with both legs together, with the instep and calf close to the ground and the hips sitting at the heels, the abdomen close to the thighs, the forehead point of the arm extended forward, the palm facing down and the shoulder width of the shoulder relaxed, keep 5-8 rounds of breathing, inhale and raise your head, the hips leave the heels, the feet are the same width of the shoulder, and the toes turn back to the hook point of the hands, push the floor, the hips back up and extend the back, the legs straightened, the heel pressing head, shoulder neck relaxed, and stay 5-8 rounds of breathing ▊ 2 The downward dog style variant maintains downward dog style, pressing the heel down on the ground and bending the left knee, lifting the left foot up and then pressing the left foot down on the ground, stretching the back of the lower leg and bending the right knee, lifting the right foot up and then pressing the right foot down on the ground, stretching the back of the lower leg and repeating this movement for 10 times.
3.
Standing forward bending – four columns enter from downward dog style, walk to the right back of the hands to inhale, extend the back, stretch the back of the legs and exhale, pull in the abdomen and bend the knees, and the hands are shoulder width apart Open your fingers and push your feet to the ground, jump back or walk into the inclined plank, bend your elbows, clamp your big arms inside, sink your upper body into the four columns, lower arms and feet perpendicular to the ground, stretch your back, push your heels backward, and stay for 5-8 rounds of breathing.
4.
Low Cobra – The lower dog enters the prone position from the four columns, place his hands on both sides of the chest with forehead points, and rest his feet on the ground with shoulder width, relax his shoulders, bend his elbows, clamp his big arms in the air, lift his chest up, exhale his head, and lie prone, The forehead points to the ground, the toe points to the ground, the feet should be shoulder width, the hands should push the ground, the hips should be lifted back up, the back should be extended, the legs should be straightened, the heels should be pressed down, the shoulders and neck should be relaxed, and the breath should be stayed for 5-8 rounds.
5.
The high lunge hip flexor should be extended from the downward dog pose to the forward step of the right foot, and fall between the hands to support the hips, the upper body should be upright, the right leg should be bent, the left leg should be stretched out, the left knee should be bent, and the ground should be inhaled, Straighten the left leg, extend the back of the lower leg, and repeat this action for 10 times.
6.
Low lunge hip extension enters from the high lunge, with hands on the cushion surface, and the left calf falls on the ground.
The left leg extends the upper body downward, turns back to the right, bends the left knee and the right hand grasps the back of the left foot.
The left foot finds the hip and the left hand to support the ground, opens the chest, and looks at the left foot stretching the front of the left thigh.
Stay for 5 rounds of breathing to change the opposite side.
7.
Low lunge calf extension keeps the low lunge, and the left calf Keep the instep on the ground and the center of gravity backward, reach the right leg directly above the left knee, stretch the right leg, turn the toe back to the sky, pedal the heel, and gently push the ground in front of both hands.
Extend the back and stay for 5-8 rounds of breathing to change the opposite side.
8.
Down dog style – double angle style – from low lunge to the back toe back to the point, lower leg off the ground, push the ground with both hands, move the front foot back to the dog, press the heel down, move the feet forward to the right back of both hands, stand straight forward, bend the hand to the hip, and push the ground with both hands, The extended upper body upward mountain climbing style is slightly shorter than one leg in which the feet are opened.
The toes are buckled inside and the hands are buckled behind.
The arms are stretched out and exhaled.
The body is folded from the hips and the back is extended and relaxed.
The head is on the ground, the shoulders and neck are relaxed, and the back of the legs are extended.
Stay for five rounds of breathing, The left knee finds the chest and the right knee is far away from the chest, and the right thigh is rotated outward to stay 5-8 rounds of breathing to change the opposite side..