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What do you mean? Yoga teachers should be familiar with it.
The beginner Jiaren may not understand what the situation is, but when it comes to Vajra kneeling, lying heroes and other exercises that need to touch the ground with the instep, everyone should be familiar with it.
However, for beginners of yoga, as their bodies are still stiff, as long as it involves exercises such as instep stretching, they often feel unbearable instep pain Not only can the hero lie down but also can’t sit on his heels.
Since the instep is so painful, can you stop practicing? Or use other poses instead? For yoga practice, pressing the ankle and opening the back are basic skills.
This is a must! 1.
From the point of view of yoga practice, if the ankles and instep cannot be opened, any kneeling and standing movements involving the feet touching the ground, such as Vajra kneeling, Hero sitting, Hero lying, breaststroke, etc., will be affected, or even painful.
2.
From the perspective of human meridians, almost most of the human meridians pass through the feet.
If the feet are stiff, it will inevitably lead to the blockage of these meridians and affect the health of the body.
3.
From the perspective of human fascia, the instep belongs to the front watch chain of the body fascia.
Its stiffness directly affects the opening of the front side of the whole body.
Many yoga practitioners who do not have a good back bending might as well try to open the instep more.
4.
From the perspective of human health, our feet are the foundation of our upright walking.
If our feet are stiff and inflexible, the calcaneus will be skewed, and the position of the lower leg will be incorrect.
The femur of the hip joint will rotate upward, and the pelvis will tilt.
The posture will have problems.
Therefore, whether or not you practice yoga, open your back and press your ankle, should be a compulsory lesson every day.
If your body is particularly stiff, be sure to practice step by step.
Today, the Yoga Man Xiaobian shared a set of super useful movements of opening the back and flexible ankles.
It feels super strong.
After practice, the whole body is relaxed and the feet are stiff.
The Jiaren who have never practiced before must try.
Action 01 Kneel on the ground with toes on the ground, enter the thunder and lightning seat, inhale, extend the spine, open your hands up and exhale, tighten your core, put your hands together and stay in front of your chest for 10-12 breaths Action 02 Enter the Vajra seat, inhale, lift your left leg and stay for 10 breaths, and switch the other side Action 03 Hold the Vajra seat, tighten your core and exhale, press your back to the ground, and keep your knees off the ground for 10-12 breaths Action 04 Kneel on the ground, Put your hands on the outside of your knees, press your instep against the ground, exhale, tighten your core, push your hands to let your knees off the ground, inhale your instep off the ground, and restore.
Do 10-12 dynamic exercises.
05 Stand up, prepare for yoga towel or towel.
Practice grasping and placing towels with your toes.
06 Prepare a yoga brick on each side of your foot.
Step on the brick in front of your foot, and do heel lifting exercises alternately.
Do 20-30 exercises.
07 Step on the yoga brick in front of your foot, With heels on the ground, inhale and stretch the spine, exhale, bend forward and stay down statically for 10-12 breathing movements 08 Walk back and forth with feet on the yoga mat for 10 movements 09 Lie on your back, lift your legs up to 90 degrees with the ground, do 30 movements each for foot hook and foot stretch exercises 10 Lie on your back, lift your legs up to 90 degrees with the ground, do 30 clockwise and counterclockwise circles of your ankles, and do 30 times each for senior high school students to guide their middle school performance.
That’s not the right way.
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