Modern people have been sedentary and lack of exercise for a long time, and their legs have been in a stiff state.
This not only limits the practice of forward bending, but also easily blocks the meridians and affects various functions of the body.
Today, Xiaohe shares a set of stretching sequence, which can not only relieve the stiffness of the legs, but also beautify your leg lines.
Let’s practice quickly! 1.
Hanging mountain standing, with feet as wide as hips, inhale, spine extending upward, exhale, thigh roots pushing back the upper body, forward and downward, hands holding elbows, shoulders dropping naturally to relax, and keep 8 breaths.
2.
Bending forward variant mountain standing, with feet as wide as pelvis, toes raised, inhale, arms up, spine extending, exhale, thigh roots pushing back the upper body, hands falling forward and downward on the mat, knees slightly bent, and keep 8 breaths.
3 Standing and bending forward is a variant of mountain standing.
The right foot takes a small step forward to inhale and extend the spine.
The root of the exhalation thigh pushes back the upper half of the body forward and downward.
Put the fingertips of both hands on both sides of the front foot and bend the knees of the left leg to keep 8 breaths.
Change to the other side.
4.
In the lizard downward dog pose, the right leg falls forward on the outside of the right hand and bends the left knee point to the back of the foot.
After each inhalation, the spine is extended.
After each exhalation, the shoulder is sunk away from the ear, Feel the stretch of the front thigh of the back leg, keep 8 breaths, and change the other side.
5.
Stand in the double angle mountain style, with your feet more than a leg long apart, hold your hips with both hands, extend your spine upward and exhale, push your thigh roots backward, move your body forward and down to the top of your head to find the direction of the ground, your legs can bend your knees slightly, and keep 8 breaths.
6.
Sit in the forward bending right angle sitting position, straighten your legs, hook your toes back, put the extension belt on the palms of your feet, and grasp the extension belt to breathe in, Extend the spine and exhale, push the thigh back, keep the abdomen close to the thigh for 8 breaths.
7.
Stretch the back of one leg from sitting and standing, bend the heel of the left knee close to the perineum, exhale the upper body forward and downward, look for the thigh in the abdomen, put the hands on the side of the right leg, press the right leg down, hook the toes back, and keep the left knee sinking for 8 breaths.
8.
Lie on the other side, grasp the feet with hands, and slowly straighten the left leg with the extension belt on the palm of the left foot, Pull the stretching belt to push the left leg close to the body and the right leg down, push the heel far away from the hip to compact the cushion surface, sink the shoulders and keep breathing for 8 times.
After the above exercises on the other side, let’s try the forward bending pose again to see if it is much easier and if the hands are closer to the toes.
It is very important to keep practicing.
If you stretch it regularly, the muscles will form a memory and stretch over time.
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