Baby down dog with legs close together, instep and calf close to the ground, buttocks sit on heels, abdomen close to thighs, forehead point, arms extend forward, palm down, shoulder width shoulder back relax, keep 5-8 rounds of breathing, inhale and raise head, buttocks leave heels, feet with shoulder width, toes back hook point, hands push the ground, buttocks back up, spine extend, legs straighten, heels press head, shoulder and neck Relax, stay for 5-8 breaths ▊ 2
.
▊ 1
.
Low lunge hip extension enters from the high lunge step, both hands fall on the cushion surface, the left leg falls on the ground, the left leg extends downward, the upper body turns back to the right, bends the left knee, grabs the back of the left foot with the right hand, and finds the hip with the left foot Open the chest, look at the left foot, stretch the front of the left thigh, stop for 5 rounds of breathing, change the opposite side ▊ 7, low lunge, lower leg stretch, keep the low lunge, left leg and instep close to the ground, center of gravity backward, buttocks come to the top of the left knee, right leg stretch, tiptoe back to the sky, pedal heel, hands gently push in front of the ground, back extension stay for 5-8 rounds of breathing, change the opposite side ▊ 8, lower dog double angle from low lunge to back Push the dog with both hands, push the dog with the front foot backward, press the feet with the heel down, walk forward to the back of the hands, stand up, bend forward, support the hip with the hands, push the ground with the feet, extend the upper body upward, open the feet slightly shorter than one leg, buckle the toes inside, cross the back of the hands, stretch the arms straight and exhale, fold the body from the hip, stretch and relax the back, look for the ground with the top of the head, relax the shoulders and neck, and relax the feet Stretch the back of the leg, stay for 5 rounds of breathing ▊ 9
.
Today, I’d like to recommend 9 lean leg yoga moves
.
Stand and bend forward – four pillars enter from the dog down, walk to the back of both hands, inhale, extend the spine and back Stretch the back of legs, exhale, retract the abdomen, bend the knees, open both hands with shoulder width and five fingers, push the feet backward or walk into the inclined plate, bend the elbows, clamp the big arms inside, sink the upper body into the four pillars, lower arms and feet perpendicular to the ground, extend the back, push the heels of both feet backward, and stay for 5-8 rounds of breathing ▊ 4
.
Lie on your back and bend your knees, step on the floor, put your right ankle on your left thigh, hook your toes back, lift your left foot off the ground, put your right hand through your legs, hold your left knee socket with your fingers clasped, look for your chest with your left knee, keep your right knee away from your chest, rotate your right thigh outward and stay for 5-8 rounds of breathing.
.
Keep practicing every day, so that you can say goodbye to elephant legs quickly
.
Lower Cobra dog enters the prone position from the four pillars, with hands on both sides of the chest and feet on the forehead Back to the same shoulder width, shoulders relax, bend elbow, big arm clip inhale, lift chest, head exhale, prone, forehead point to the ground, toes back to the hook point, feet shoulder width, hands push, buttocks back up, back extension, legs straight, heel down pressure shoulder neck relax, stay 5-8 rounds of breathing ▊ 5, high lunge hip flexor muscle extension from the dog into the right foot, a big step forward, fall on both hands Hold the hip with both hands, straighten the upper body, bend the right leg, stretch the left leg to exhale, bend the left knee and inhale to the ground, stretch the left leg to extend the back of the leg, repeat this action for 10 times to change the opposite side ▊ 6
.
Keep the dog down, press the heel down on the ground, bend the left knee, lift the left foot up, then press the left foot down on the ground, stretch the back of the leg, bend the right knee, lift the right foot up, then press the right foot down on the ground, stretch the back of the leg, repeat this action for 10 times ▊ 3
.