Teacher: the back of my thigh is too tight
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I stretch the back of my thigh a lot
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Do I bend forward or can’t go down? Teacher: I’ve already turned my pelvis forward
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Why do I always have low back pain after bending forward? It’s right to do the above two points well when practicing the forward bending, but there is still one step missing, that is, you need to learn to bend the hip
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Only if you do these three points correctly, can you not squeeze the waist before practicing the forward bending! The main muscles involved in hip flexion are ilium and psoas major
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Collectively known as iliopsoas, it is also the starting muscle of all hip flexion movements! When the iliolumbar muscle weakness, hip flexion ability will become weak, at the same time in the forward flexion exercise will be more with lumbar compensation, leading to lumbar injury! So, how to make iliopsoas strong? Today share a set of Yoga sequence to strengthen iliopsoas muscle strength, you must collect it and practice it often! 01
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Baby baby breathing for 3 minutes 02
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Lower dog breathing for 3-5 breaths 03
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Phantom chair breathing for 3-5 breaths 03
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Phantom chair breathing for 3-5 breaths 03
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Phantom chair breathing for 3-5 breaths 04 After 5-8 breaths, go back to the lower dog, and then change left side to continue 05
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The lower dog retreats from crescent to lower dog, and adjusts 5 breaths 06
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The tiger retreats from the lower dog, kneels down to tiger, inhales in neutral position of pelvis, stretches right leg backward, exhales forward with left hand, tightens core, bends hip, looks for chest with forward knee, and exercises 10 times on each side 07 Sit on the mat and prepare two yoga bricks
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Put the yoga bricks on both sides of the thighs, stretch the legs forward, exhale and tighten the core, tighten the front side of the body, leave the buttocks and legs to the ground, feel the iliopsoas muscle and the core force, and stay for 5 breaths
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08
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The boat style exits from the handshake style, lift the legs to enter the boat style, turn the pelvis forward, stretch the back and tighten the core, and start the iliopsoas muscle force, and stay for 5-8 breaths This sequence can not only strengthen the iliopsoas muscle, but also stretch the iliopsoas muscle, killing two birds with one stone!.
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