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When practicing yoga, many people ask, isn’t Yoga stretching your legs to lose weight? Why does your lower leg / thigh become thicker after practicing for a period of time? What causes this? Xiaobian summed up three # main reasons.
At the same time, he also collected a set of Yoga sequences specifically for thin legs and shared them with you.
I hope they will be helpful to the people.
1、 There are three reasons for thigh thickening after yoga practice.
1.
Excessive hip opening.
Many Jiaren like to practice frog lying down and angle sitting hip opening postures.
Do you know? It’s right to open the hip, but the mistake is not paying attention to the essentials of posture during practice.
The wrong way of opening the hip will cause the femoral head to squeeze to one side for a long time.
Eventually, the hip joint will not be in the normal position, and it is easy to form a false hip width! As we all know, the width of the false hip will lead to the bulge on both sides of the thigh bone.
It looks not only thick and short legs, but also big hips! Solution: when opening the hip, you must pay attention to the practice in six directions.
Don’t just do a pose you like alone.
For example, you like lying on the frog, and don’t lie on the ground for a long time.
You should cooperate with the practice, such as cow face pose, etc.
2.
After practicing yoga, you don’t relax your legs.
Although Yoga feels softer, you only know that many yoga postures need good internal strength to complete.
For example, if you do not stretch the leg properly after a long-term yoga class, it will slow down the tension of the leg muscles.
If you do not stretch the leg muscles properly after a long-term yoga class, it will also reduce the tension of the leg muscles.
Solution: be sure to warm up before practicing yoga.
When you finish a whole set of yoga practice, don’t forget to relax and stretch your body.
If conditions permit, proper massage and relaxation effect will be better, especially in the front of thigh and lower leg belly.
3.
The wrong force mode, insufficient body awareness, and the wrong force mode is a very important factor leading to the thickening of the legs.
For example, in the magic chair pose, the teacher stressed the need to feel the force from the back, inside and hips of the thighs.
But often, due to lack of awareness, many people focus all their efforts on the front of their thighs, and the strength needs to be balanced.
This is the same as if you only chew on the right mouth for a long time, you will find that the right masseter muscle is large and the faces on both sides are asymmetric.
Solution: when practicing yoga, you must carefully listen to the command issued by the teacher, and the body is more aware of how to correctly balance the power.
2、 A set of Yoga sequence aids for stretching legs in an all-round way: yoga chair, stretching belt, yoga brick, blanket} action 1.
Stand facing the wall, support the body and the wall in an L-shape, keep the core tight and extend the spine, push the back of the thigh behind the wall with the palm root, step down on the ground with the heel, relax the shoulder, and maintain 5-8 breathing actions 2.
Prepare a chair and a stretching belt, keep the back of the chair close to the wall, lift the right leg up and put it on the chair handle, and push the left leg firmly on the ground, Put the stretching belt on the soles of the feet, inhale, extend the spine, exhale, stretch the stretching belt with both hands, tighten the core to the body, and maintain 5-8 side changes after breathing.
3.
From action 2, turn the foot and turn to the right leg in front of you, change the right hand to grasp the stretching belt, hold the hip with the left hand, inhale and exhale on the chest, stretch the right leg out, push the heel against the wall, relax the shoulders downward, and keep the right hip sinking for 5-8 breathing side changes.
4.
Roll up the blanket, The distance from the wall to a brick, the soles of both feet step on the blanket, bend your knees slightly, keep your hands close to the wall, inhale and lift your chest up, exhale slowly straighten your legs, stretch the back of your legs, tighten and lift the front of your thighs to stabilize your body, and maintain 5-8 breathing movements.
5.
Bend your right knee back to the wall, keep your lower leg back close to the wall, bend your left leg in front, keep your lower leg vertical to the ground, support your hands on the Yoga brick, inhale and extend your spine and exhale, Sink the right hip, feel the stretching of the front side of the leg, and maintain 5-8 breathing side changes.
6.
Sit and stand on the cushion surface, enter the cow face pose, put the left foot on the outside of the right hip, put the instep close to the ground, put the right knee on the left knee, put the foot on the outside of the left hip, press the sitting bones on both sides evenly downward, put both hands on the knee, and keep the back upright for 5-8 breathing side changes.
7.
Exit from the cow face pose and enter the semi pigeon pose with the left leg in front, and try to make the left leg parallel to the hip, and the right leg extend backward, Put your hands on both sides of your body with your back pressed, inhale, lift and exhale on your chest, and maintain 5-8 breathing side changes.
8.
Lie on your back and put your left foot back on your right knee, hold your lower legs with your hands, inhale and raise your head, exhale and close your core, lean your thighs against your abdomen and shoulder blades off the ground, stretch your hip muscles, and maintain 5-8 breathing side changes.
9.
Lie on your back, straighten your legs, step on the wall with your heels, inhale, lift your right leg up 90 degrees, and extend the soles of your feet to exhale, Retract the core, hook the toes back, feel the stretch of the back of the legs, sink the shoulders, keep the waist and back on the ground for 5-8 breathing side changes.
10.
Keep in action 9, grasp the extension belt with the right hand and push the left hip downward with the left hand to keep the balance of the hip, prepare for inhalation, exhale, stretch the right leg outward, stretch the inner side of the thigh, push the left heel against the wall, and press the thigh root downward to maintain 5-8 breathing side changes.
11.
Lie on your back on the cushion surface, stick the back of the hips and legs to the wall, hook the toes back The waist and back are compacted on the ground, hands are placed on both sides of the body, palms are upward, shoulders are relaxed, and blankets can be placed under the head for 1-3 minutes.
Persistence is the key to anything.
Similarly, thin legs are the same! Stick to yoga, stretch and relax after yoga! Be sure to remember Oh! If the source of the content published in this official account is indicated, the copyright belongs to the original source (those that cannot verify the copyright or do not indicate the source are collected from the network)..