Recently, many Jia people have responded that they also want to strengthen their legs when practicing their hips, but they don’t know how to stretch after practicing their hips and legs, resulting in the thicker and thicker leg shape! Today, Xiaobian will share a set of Yoga sequence that can not only flex the hips, but also raise the hips, but also deeply stretch the legs.
Keep practicing and create perfect hip and leg lines! Be sure to collect it! 01 landing on the right knee, stretching the left leg laterally to the side, inhale, push both hands to the ground, exhale, tighten the core, bend the hip, inhale backward close to the heel of the right foot, extend the hip forward, repeat the exercise for 10-15 times, exchange the other side 02, support the ground with both hands and kneel on both knees into the quadruped support, inhale, straighten the left leg backward, exhale, tighten the core, bend the knee of the left leg, abduct the hip, inhale, and repeat the exercise for 10-15 times, Exchange the other side 03 withdraw from the previous action, enter the inclined board to exhale, tighten the core, bend the left leg and step forward to inhale, restore, repeat 10-15 times and then change sides 04 withdraw from the inclined board, move the feet forward to squat, inhale, straighten the legs, sit the bones backward and upward to stand, bend forward, exhale, restore the squat, repeat 10-15 times, 05 mountain preparation, inhale, move the right leg laterally to the right, exhale, tighten the core, bend the hip Bend your knees into the side squat, inhale, restore, repeat 10-15 times, and then change sides.
06 maintain the foundation of mountain pose, inhale, put your hands on your hips, put an elastic band on the outside of your legs, exhale, tighten the core, stretch the elastic band outward on your right leg, move 10 steps laterally, inhale, restore and repeat 15-20 times, exchange the other side 07 supine, bend your knees, exhale with the center of your feet on the ground, tighten the core, roll your tailbone, lift your hips off the ground, and lift your spine section by section, inhale, restore, Repeat 10-15 times of 08 sitting and standing preparation, rotate the right hip outward and rotate the left hip inward to exhale, tighten the core, lean forward slightly, stay for 10-12 breaths, exchange the other side 09, exit from the previous action, enter the pigeon pose with the right leg in front, pay attention to keep the hips upright for 1-2 minutes, and then exchange 10 pairs of knees on the other side to kneel down.
The distance between the knees is slightly wider than the shoulder width, inhale, exhale slightly upward from the upper body, tighten the core, armpits Repeat the chest landing for 10-15 times.
11 bend the right knee in the front, and the left knee in the back.
Press the instep of the left foot on the chair or wall to exhale, tighten the core, lean forward slightly, inhale, restore, repeat for 10-15 times, change sides 12 to maintain the basic inhalation of the previous action, bend the left knee in front, hold the hip with both hands to exhale, tighten the core, sink the right hip, inhale, restore, repeat for 10-15 times, change sides 13, and support the ground with both hands, Bend your knees and enter the breaststroke horizontally.
Pay attention to tighten the core without stepping on the waist to inhale.
Exhale slightly forward with your body’s center of gravity.
Tighten the core.
Repeat 10-15 times with your hips backward.
Lie on your back for 14 times.
Straighten your legs forward and exhale.
Tighten the core.
Bend your left knee close to your abdomen to inhale.
Turn your left leg to the right side of your body for 2-3 minutes and exchange the other side..
