Learn more yoga! Recently, many Jia fans left messages to Xiao Bian to ask him to sort out some yoga moves that can stretch the back of the thigh.
Today, Xiao Bian has sorted out 12 yoga moves that can stretch the back of the thigh as everyone wants! These 12 yoga movements have the highest exposure rate in the normal practice process.
Collect them and you can use them next time! 1.
Stand in the mountain bending posture before standing, inhale, extend and exhale the spine, close the core, fold the hip forward, bend the abdomen against the thigh, hold the lower legs with both hands and straighten the legs, relax the neck just above the ankles, and stay for 8-10 breaths 2.
Stand in the single leg spine stretching posture and bend forward to enter, focus on the right foot and exhale, lift the left leg back, straighten the hip, put the left hand on the front of the right foot and support the ground, and keep the abdomen against the thigh for 8-10 breaths before changing to the other side 3 Stand on one leg and grasp the toes in Mountain Pose.
Hold the hip with both hands and focus on the left foot to exhale.
Tighten the core.
Lift the right leg up and the right hip down.
Keep the hips horizontal, and the right leg straight.
Hold the right big toe with the right hand for 8-10 breaths.
Change the other side.
4.
Enter the Double Angle Mountain Pose.
Breathe in long distance with both legs apart.
Extend the spine and exhale.
Tighten the core, fold the hip and bend forward.
Look down to the ground with the top of the head and grasp the big toe with both hands, Stay for 8-10 breaths 5.
The triangle twist type exits from the double angle type, turns the left foot to the left, slightly buckles the right foot, keeps the pelvis in neutral position, inhales, stretches the spine, exhales, tightens the core body, turns to the left, the right hand points to the inside of the left foot, and the left hand extends upward, stays for 8-10 breaths, and then changes sides 6.
The downward dog type exits from the triangle type, withdraws the legs back into the downward dog type, pushes the heels backward from the front of the thighs, and steps downward.
Adjust 8-10 breaths 7 The Half Divine Monkey Pose exits from the Down Dog Pose, the left knee falls to the ground and the right leg straightens forward, the heel steps on the ground and the tiptoe hooks both hands to support the ground, exhales, and the body goes down to stretch the back of the right leg, staying for 8-10 breaths 8.
The Divine Monkey Pose enters from the Half Divine Monkey Pose, the right leg lands forward, the left leg lands backward, the hips straightens to keep the spine extended, the hands straighten up and stay for 8-10 breaths, and the movement 4.5 changes sides 9.
The single leg back stretches sitting position, Draw your legs together and straight forward, inhale, bend your left knee, exhale with your left foot palms close to your right thigh roots, tighten your core, bend your hips forward, grasp your right foot palms, turn your right toes back for 10-12 breaths, exchange the other side 10.
Back bending of your legs exits from the previous movement, stretch your legs forward, inhale, stretch your hands with your spine upward, exhale, tighten your core, bend your hips forward, bend your forehead and stick your calves, and stay for 8-10 breaths 11 The sitting angle posture exits from the previous movement, the legs are horizontally separated and the toes are hooked, inhaled, the spine is extended and exhaled, the core is tightened, the hips are broken and the fingertips of both hands are bent forward to support the ground, staying for 8-10 breaths 12.
The supine hand grabs the feet in a supine position, the right leg is bent and the hips are stretched up and inhaled, the extension belt is sleeved on the right foot sole, the hands grasp the extension belt, the right foot is pulled to the left thigh and pressed down, the right hip is moved to the left heel, staying for 8-10 breaths, After completing the above 12 movements on the other side, remember to practice the bridge pose and stay for 5-8 breaths! Start a healthy diet..
