Press your elbows on the inside of your thighs to breathe in, extend your spine, exhale, fold forward and relax your shoulders and neck Hold for 30 seconds ▊ 4
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Lean against the wall, stretch the quadriceps muscle back to the wall, bend the left knee from the four legged stool, put the left foot back against the wall, slide the left knee toward the wall, hold the right foot with both hands or put it on the right thigh to lift the chest, hold for 30 seconds, then change the other side ▊ 7
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Today, I recommend 7 simple yoga moves, mainly for the front of the thigh, which is most suitable for beginners to practice
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Sit on the cushion with your feet together and touch the soles of your feet
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Let’s have a look: ▊ 1
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Support the hero to sit on the mat, kneel and stand on the mat, legs together, feet apart, put a piece of Yoga between them, slowly sit the hip on the Yoga brick, erect the spine, hands on the knee for 30 seconds ▊ 2
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Hold your right foot with your right hand and move the back of your foot toward your body to keep your knees together
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Stretch your knees outward and hold your feet with your hands crossed
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Kneel with your toes touching each other, and sit behind your feet With both hands forward, forehead landing, continue to move forward until the arm is fully relaxed, arm and shoulder hold for 60 seconds, the other side to see the end of the point to see before you go 👍。
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Stretch the quadriceps femoris prone on the cushion surface, support the prone forearm, inhale the navel, pull the left forearm to support the spine, bend the right knee, hold the right foot with the right hand, press the foot to the body, press the left forearm to the ground, hold for 30 seconds, then change the other side ▊ 5
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Bend your knee and lift your right foot toward the hip
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Start the sprint from the four legged stool, move the right foot to the 45 degree outside of the right hand, tighten the abdomen, and feel the extension of the left hip and the front of the thigh Straighten the right arm, bend the left knee, hold the left foot with the right hand for 30 seconds, then change the other side ▊ 6
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30 seconds later, change to the other side ▊ 3
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Stand up and stretch the quadriceps against the wall Stand with your left hand leaning against the wall to maintain stability
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Poke the blue words on it and pay attention to us! For yoga beginners, the front of the thigh is tight, not only need to extend the front of the thigh movement can not be done, and the back bend will be limited, in addition, the front of the thigh long-term excessive stiffness tension, will also lead to waist, knee pain
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