What if the crotch is not flexible and the hamstring is tight? This yoga sequence is super effective!

Sedentary lack of exercise leads to inflexibility of the hip and stiffness of the posterior thigh muscles.

How to effectively improve sports performance and make the body more robust and stable? Today, I want to share some simple, safe and effective postures to stretch the hamstrings and make the hips more flexible.


Stand in the mountain bending posture, with feet separated by the same width as the hips, inhale and extend the spine upward, exhale and bend forward to keep the back extended, hug each other’s elbows and naturally relax, and keep 5-8 breaths.


Push down the dog’s hands on the ground, enter the dog’s neck and shoulders to relax, extend the back and adduct the abdomen, push the sitting bone to the highest point, tighten and lift the thigh, push the front heel back and step down, and keep 5-8 breaths.


Prepare for the semi God monkey’s four legged kneeling posture, The instep is on the ground, the left foot takes a big step forward, straightens the left leg and right knee by 90 degrees, inhales, extends the spine, exhales, folds down, grasps the left toe with the left hand and keeps 5-8 breaths, and changes the other side.


Low lunge semi God monkey exit, enters the low lunge, and the left foot takes a big step backward, the instep is on the ground, the right calf is vertical, the back is kept extended, the arm is lifted up, the chest is up, the hip is keeping 5-8 breaths, and changes the other side.


Lizard low lunge enter, Open the left foot to the side to inhale, drive the body forward with both hands, stretch the fingertips of both hands on the ground, extend the back and abduct the left knee, keep the hips downward settlement for 5-8 breaths, and change the other side.


Semi dove lizard entry, the right leg falls to the cushion surface, the big and small legs are close to the ground, the heel is close to the body, the left leg is stretched straight, the toe points to the rear, the left hip is forward and the right hip is backward, position the hips to inhale, extend the spine, and push the fingertips to keep 5-8 breaths, and change the other side.

7 Dove half dove entry, inhale, extend the spine, exhale, fold the body forward, bend the elbows, relax the neck and shoulders on the back of the hands, stretch the back to maintain 5-8 breaths, and change the other side.


Dove variant dove entry, straighten the upper body, stretch the right hand to the outside of the right knee, inhale, extend the spine, bend the left knee, grasp the left instep with the left hand, and keep 5-8 breaths with the heel looking for the hip, and change the other side.

9 Sit and stand on one leg, bend forward, sit and stand ready, put your legs together, straighten and bend your left knee, breathe in with your left foot close to the root of your right thigh, drive your spine to extend upward, exhale, and your torso to move forward and downward, your abdomen is close to your thigh, hold the palms of your front feet with your hands, put your forehead on your calves to maintain 5-8 breaths, and change the other side.


Lie on your back, grasp your feet, lie on your back, stretch your legs together, exhale, and lift your right leg upward.

With the help of the extension belt, push your heels upward, and relax your core adduction with your, Straighten your left leg and press down with both hands.

Pull your right leg close to your abdomen and keep 5-8 breaths.

Change the other side to be flexible.

It takes time to stretch your hamstring muscles.

If you persevere, you will see progress.

Yoga practice is a test of perseverance.

If you persist, you will have an enviable figure and health! Address: floor 3, entrance of block g, Huajia pedestrian street contact: 0313-621331618532289016 (wechat synchronization)..

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