As the saying goes, old legs grow old first.
If you find that you often have weakness and edema in your legs, you should start to be vigilant! This is the help signal sent by your body to tell you to pay more attention to leg practice.
Especially after the age of 35, our muscle loss rate will accelerate and our body strength will obviously weaken, so we should practice our legs more and stabilize our foundation.
Today, I’d like to share a set of Yoga sequence, which includes not only the establishment of leg strength, but also the stretching and relaxation of legs.
I suggest you collect it and practice every day! 01 stand, hold the hips with both hands, inhale and extend the spine, exhale, slightly bend the knees, bend the hips 90 degrees forward, open both hands to both sides, extend the back forward, deepen the forward bending if possible, and maintain 8 breaths 02 from the previous pose to the standing depth, bend the abdomen forward to the thighs, put both hands under the soles of both feet, inhale and extend, exhale deeply, naturally relax the head, and extend the back of the legs, Keep 5-8 breaths, restore 03 mountain standing, bend the right knee, move the center of gravity to the left foot, the palm of the right foot is close to the inner side of the left thigh, the toe is downward, the right knee is abducted, the lower leg is straightened, the body is stable, the hands are folded, keep 5-8 breaths, change the opposite side 04 standing, move the center of gravity to the left foot, slightly bend the left knee, put the right foot on the left thigh, point the knee to the side, inhale, lift the hands up, and the palms are opposite, Extend the side waist, exhale, bend the hips and knees, enter the phantom chair variant, maintain 5-8 breaths, restore, change the opposite side, practice 5-7, with the right foot in front and the left foot in the back, separate one leg, keep the hip in the middle, inhale the arm up, extend the side waist, exhale, bend the right knee, sink the hip down, push the left leg straight into the warrior, maintain 5-8 breaths, from the warrior, prepare for inhalation, and exhale the center of gravity to support the right leg forward, Lift your left leg up and straighten your hands back on both sides of your body, straighten your right leg, keep it stable, stay for 5-8 breaths, land your left foot back, turn your body to the front, inhale, hold your hands flat, exhale, bend your right knee down, enter Warrior II, stay for 5-8 breaths, restore, enter lower individual 08 from Warrior II, move your body center of gravity forward to your right foot, point to the ground with your right hand directly under your shoulder, Straighten the right leg, lift the left leg up to the same height as the hip, push the heel backward, turn the head to look at the fingertips of the left hand, maintain 5-8 breathing restoration, repeat the practice on the opposite side, stand 5-809, separate the feet one leg long, inhale the toes forward to extend the spine, exhale and bend the hip, bend the body forward, bend the hands on the fingertips of the feet, bend the elbows, clip the back in the elbows to extend, sit the bones upward, find the ground on the top of the head, and straighten and strengthen the legs, Keep 5-8 breaths, 10 sit and stand, keep your legs straight forward, keep your feet together, put your hands on both sides of your hips, inhale with your palms close to the ground, extend your spine upward, exhale your shoulders down, straighten your knees, keep your heels far away, etc., keep 8 breaths, 11 sit and stand, open your legs to both sides, straighten your knees, inhale your spine upward, exhale your body forward, bend your hands forward, and drive your side waist forward, if possible, The forehead falls to the ground, the shoulders relax, the heels pedal far away, stay for 5-8 breaths, 12 lie on your back, the hips lean against the wall, and the legs straighten up.
You can prepare a pillow under the hips, put your hands on both sides of the body, open your chest, close your eyes, relax your body, and stay for 3 minutes ▼ teacher wechat ▼ ▼ select yoga products in the lower left corner of the recommended points for good lessons and good things in the near future..