Pay attention to the blue words on it! Recently, many Jiaren fans left messages to Xiaobian to make Xiaobian sort out some yoga moves that can stretch the back of the thigh.
Today, Xiaobian sorted out 12 yoga moves that can stretch the back of the thigh as you wish! These 12 yoga moves have the highest appearance rate in the process of usual practice.
Collect them and you can use them next time! 1.
Stand in front of the mountain, inhale, extend the spine, exhale, close the core, fold the hip forward, bend the abdomen close to the thigh, hug the lower leg with both hands, straighten the legs, relax the hip just above the ankle, and stop for 8-10 breaths.
Stand in one leg spine extension, bend forward, put the center of gravity on the right foot, exhale, raise the left leg backward, straighten the hip, and support the ground with the left hand in front of the right foot, Keep the abdomen close to the thigh for 8-10 breaths and then change to the other side.
Stand on one leg, hold the toes with hands, stand in mountain style, hold the hips with both hands, put the center of gravity on the left foot, exhale, tighten the core, raise the right leg up, keep the right hip down, keep the hip level and straight, keep the right leg straight, hold the right big toe with the right hand for 8-10 breaths, and change to the other side.
Enter in double angle mountain style, breathe in with one leg apart for a long distance, and extend the spine, Exhale, tighten the core, fold the hip forward, look down at the top of the head, grasp the big toe with both hands, and stop for 8-10 breaths.
In the triangular twist, exit from the double angle, turn the left foot to the left, slightly buckle the right foot, keep the pelvis in the neutral position, inhale, extend the spine, exhale, tighten the core, twist the body to the left, point the right hand on the inside of the left foot, and extend the left hand upward.
Stop for 8-10 breaths and change sides.
6 Withdraw from the downward dog pose, withdraw your legs back into the downward dog pose, push back the front of your thighs and step down on your heels to adjust 8-10 breaths.
Withdraw from the downward dog pose, drop your left knee to the ground, straighten your right leg forward, step on the ground with your heels, hook your toes back, hold your hands on the ground, exhale, look down, stretch the back of your right leg, and stay for 8-10 breaths.
Enter from the semi God monkey pose, The right leg falls forward, the left leg falls back straight, the hips are straightened, the spine is extended, the hands are straightened up and stay for 8-10 breaths, action 4.5 change sides.
In the one leg back extended sitting position, the legs are together, breathe in straight forward, bend the left knee, the left foot palm is close to the right thigh root, exhale, tighten the core, fold the hips, bend the hands forward, grasp the right foot palm, and the right foot tip is hooked back and stay for 10-12 breaths, Exchange the other side 10.
The back flexion of both legs withdraws from the previous action, the legs straighten and inhale forward, the hands extend and exhale with the spine upward, tighten the core, fold the hip forward, bend the forehead close to the lower leg, and stay for 8-10 breaths 11.
The sitting angle withdraws from the previous action, the legs separate laterally, the toes hook back, inhale, the spine extends and exhale, tighten the core, fold the hip forward, and support the ground with the fingertips of both hands, Stay for 8-10 breaths.
Supine with hands and feet in supine position.
Bend the hip of the right leg and stretch straight upward to inhale.
The extension belt is covered on the sole of the right foot.
Grasp the extension belt with both hands to pull the right foot to the left thigh and press it down.
Move the right hip to the left heel and stay for 8-10 breaths.
Change the other side to practice the above 12 actions.
Finally, remember to practice the bridge and stay for 5-8 breaths! After you’ve read it, you can watch it before you go 👍。.