10
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Enter dog style with one leg to inhale in dog style with one leg
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Raise your left leg backward and keep your hip upright 05
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Big bow down to dog down to kneel down to big bow down to adjust 5 breaths
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11
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Tighten your core and stretch your spine
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Exit from tiger style and enter dog style to adjust 5-8 breaths 04
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Poke the blue words on it and pay attention to us! You can’t lift your legs when you practice boat style! You always feel heavy when you step forward when you practice dog style! ? when practicing forward bending, the hips can’t fold forward very well! In fact, a large part of the reason why you don’t practice these postures well is that your iliolumbar muscles are weak! Iliopsoas connects the lumbar spine, pelvis and lower limbs
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Start from dog style with one leg to step forward with left leg and push back with right leg forcefully
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If this muscle is weak, it will directly affect the effect of yoga practice! Today, Xiao Bian shares a set of Yoga sequences to strengthen and stretch iliopsoas muscle
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Relax and lie on the mat, relax your body and mind, stretch your eyebrows, and adjust for 3 minutes tips: often stretch and stretch the iliopsoas muscle, which is also very helpful for speeding up the blood circulation of the female pelvis and groin! Let’s go when we’ve finished watching 👍。
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Many postures need to participate in hip flexion
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06
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Collect them and practice them frequently! 01
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13
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Start Twist from the start to twist, right hand supporting the ground, left hand pointing to the ceiling core tightening, feel chest open, stay 3-5 breaths, change from posture 03-06 to right exercise 07, stand and bend forward, exit legs from dog down, move forward, enter stand and bend forward, knees slightly bent, elbows holding each other, stay 3-5 breaths 08, soldier two from stand and bend forward, enter soldier two left legs, bend knees, hips straighten, chest open 09 to the right
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Dynamic tiger spine flow, simply sit and exit, kneel down into the tiger left knee, support the ground with the right hand, straighten the right leg backward, straighten the left hand forward, exhale, tighten the core, bend the right leg Find your chest, bend your left elbow back to each side and keep dynamic exercise for 10-12 times 03
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Sit, stand, bend, simply sit, inhale, stretch the spine, take root in the sciatic bone, exhale, tighten the core of the right hand, land on the ground, straighten the left hand, bend up to the right side, stay for 8 breaths, continue to practice on the other side 02
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Supine spine twisting supine on the mat, legs bent to the right Turn your head to the left, relax your shoulders, and stay on each side for 1 minute
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12
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Dog down to dog down to adjust 5 breaths
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It is an important hip flexion muscle in the human body
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