Action 1: lie on the mat, bend your knees close to your hips, open your feet the same width as your hips, keep your knees and toes in a straight line, put your hands on both sides of your body and exhale, Lift the hip up for 20-30 seconds, pay attention to the pelvis backward rotation, lift the hip up, open the groin position as far as possible, 2-4 mountain stance, take a big step backward with the right foot, press the back of the leg to the ground, inhale vertically with the left leg cushion, extend the arms of both hands upward, straighten the spine, exhale, sink the hip, slightly rotate the pelvis backward for 20-30 seconds, on the basis of action 2, bend to the left Keep the left hand on the cushion for 20-30 seconds
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Let’s have a look: action 1-5: suitable for stiff body
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So, today I recommend 12 yoga moves, mainly for the front thigh and groin, which are suitable for different physical conditions
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Action 10 kneel on the cushion surface, open both legs and hip width, knee instep, exhale in a straight line, keep thigh vertical cushion surface, bend back, hold hands on heels in turn, turn back slightly, extend lumbar spine, open chest, keep 20-30 seconds Second action 11 prone, hands on both sides of the chest, legs together, body extension inhalation, preparation, exhalation, head up to open the chest, first into the cobra style, hands straight inhalation, bend knees close to the abdomen exhale, again bent back, feet as close as possible to the head into the snake king style, maintain 20-30 seconds action 12 from the small bridge style, hands on both sides of the head exhale, legs and arms Lift your hips up, keep your legs and feet, open your arms as wide as your hips, push your hips up as far as you can, rotate your pelvis back slightly, extend your lumbar spine, open your chest forward, and keep Yoga for 20-30 seconds
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7: start in downward dog style, lift your left leg, exhale backward and upward, turn your hip to the right, lower your right foot, exhale behind your left leg, open your chest, and lean to the right Push hip up, hold for 20-30 seconds, change the other side of action 8, start in dog style, move the right foot forward, bend the right knee, right foot close to the left groin, left leg straight, inhale, extend spine and pelvis, turn back slightly, both arms extend upward, exhale, bend back for 20-30 seconds, change the other side of action 9, bend the left knee on the basis of action 8, left foot close to the hip, both hands hold the left foot Back, open the chest and pelvis center, turn back slightly for 20-30 seconds, change the other side action 10-12: suitable for Jiaren who want to advance
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On the basis of action 3, drop both hands on both sides of the left foot, bend the right knee, twist the spine to the left, hold the instep of the right foot with the left hand for 20-30 seconds, repeat action 2-4, change the other side action 5, start from the dog down, roll the instep forward, cross forward, straighten both legs off the ground, open the chest and keep 20-30 seconds action 6-9: suitable for stiff Hard Jiaren exercise 6: lie prone, bend your knees close to your hips, inhale, stretch your spine, lift your head, open your chest, hold your ankles from the outside, lift your legs, pull your arms backward and upward, hold your legs in the middle for 20-30 seconds
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Yoga, many people not only tight back thigh, groin & front thigh is not good, especially the groin position is difficult to open, unable to enter the deep back bend
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“Welcome to share with our teacher, wechat Chang, and add some yoga products in the lower left corner according to the QR code below.
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