Stamp the blue words on it and pay attention to us! When practicing boat pose, your legs can’t be lifted!? When practicing canine series soldiers for a while, they always feel very heavy when stepping forward!? When practicing the front flexion, the hips can’t be folded forward very well!? In fact, a large part of the reason why you don’t practice these postures well is your iliopsoas muscle weakness! Iliopsoas muscle connects the lumbar spine, pelvis and lower limbs.
It is an important hip flexion muscle in the human body.
Many postures need to participate in hip flexion.
If this muscle is weak, it will directly affect the practice effect of yoga! Today, Xiaobian shares a set of Yoga sequences to strengthen and stretch iliopsoas.
Collect them and practice them often! 01.
Sitting, standing and lateral flexion Sit simply, inhale and extend the spine The sciatic bone is rooted down and the expiratory core is tightened Right hand landing, left hand straight up Bend to the right side and hold for 8 breaths Change the other side and continue to practice 02.
Dynamic tiger spine flow Simply sit back and kneel down into tiger pose Support the ground with your left knee and right hand, and straighten your right leg backward Stretch your left hand forward, exhale, and tighten the core Bend your right leg to your chest and bend your elbow back with your left hand Keep moving on each side for 10-12 times 03, downward dog pose Exit tiger and enter downward dog Adjust 5-8 breaths 04 and one leg downward dog pose Enter the one legged downward dog pose Inhale and lift your left leg back Pay attention to keep your hips straight 05 and start Step your left leg forward from one leg downward dog pose Push the right leg back strongly and tighten the core Spine extension, stay for 3-5 breaths 06, starting torsion From start to twist Support the ground with your right hand and point to the ceiling with your left hand Tighten the core and feel the chest open Stay for 3-5 breaths Change from pose 03-06 to right exercise 07, standing and bending forward Exit from downward dog pose Move your legs forward into the standing position and bend forward Bend your knees slightly and hug your elbows Stay for 3-5 breaths 08, soldier II From standing, bend forward into Warrior II Bend your left leg and straighten your hips Chest open, stay 5 breaths 09, anti war From soldier II to anti – war Inhale, left hand up Exhale and tighten the core Bend your left hand to the right Stay for 5 breaths From pose 08.09 to the right, practice 10, downward dog pose Return to downward dog pose Adjust 5 breaths 11.
Big worship Exit from downward dog pose Kneel on your knees and enter the great worship Adjust 5 breaths and 12 supine spine twisting Lie on your back on the mat Bend your knees and turn to the right Turn the head to the left Relax your shoulders and stay on each side for 1 minute Lie on your back and relax Stretch the eyebrows and adjust 3-minute tips: often stretch the iliopsoas muscle, which is also very helpful to speed up the blood circulation of women’s pelvic cavity and groin! After you’ve read it, you can watch it before you go 👍。.
