Stamp the blue words on it and pay attention to us! Every day for 5 minutes to become slim body maintenance tips, have a good body, how to look good, official account, the official account has been banned, when practicing boat pose, your legs are always unable to lift!? When practicing dog style tandem soldiers for a while, they always feel very heavy when stepping forward!? When practicing the front flexion, the hips can’t be folded forward very well!? In fact, a large part of the reason for your poor posture practice is your iliopsoas muscle weakness! Iliopsoas muscle connects the lumbar spine, pelvis and lower limbs.
It is an important hip flexion muscle in the human body.
Many postures need to participate in hip flexion.
If this muscle is weak, it will directly affect the practice effect of yoga! Today, Xiaobian shares a set of Yoga sequences to strengthen and extend iliopsoas.
Collect them and practice them often! 01.
Sit, stand and bend sideways Easy sitting, inspiratory spine extension The ischium takes root downward and the expiratory core tightens Right hand landing, left hand straight up Bend to the right side and hold for 8 breaths Continue to practice on the other side 02.
Dynamic tiger spine flow Simply sit back and kneel down into tiger pose Keep your left knee and right hand on the ground, and straighten your right leg backward Stretch your left hand forward, exhale, and tighten the core Bend your right leg to find your chest, and bend your elbow back with your left hand Keep dynamic practice on each side for 10-12 times 03, downward dog pose Exit tiger pose and enter downward dog pose Adjust 5-8 breaths 04, single leg downward dog pose Enter one leg downward dog pose Inhale and lift your left leg back Pay attention to keeping hips upright 05.
Starting position Step your left leg forward from one leg downward dog pose Push the right leg back forcefully and tighten the core Spine extension, stay for 3-5 breaths 06, starting torsion From start to twist Hold your right hand on the ground and point your left hand to the ceiling Tighten the core and feel the chest open Stay for 3-5 breaths Change from pose 03-06 to right exercise 07, standing forward bending Exit from downward dog Move your legs forward and enter the standing forward bend Bend your knees slightly and hug your elbows Stay for 3-5 breaths 08, soldier II From standing forward bend into soldier II Bend your left leg and straighten your hips Chest open, stay for 5 breaths 09, anti war From soldier II to anti war Inhale, left hand up Exhale and tighten the core Bend your left hand to the right Stay for 5 breaths From pose 08.09 to the right, practice 10, downward dog pose Return to downward dog pose Adjust 5 breaths 11.
Big worship Exit from downward dog Kneel down and enter the big worship Adjust 5 breaths.
12.
Supine spine twisting Lie on your back on the mat Bend your knees and turn to the right Turn the head to the left Relax your shoulders and stay on each side for 1 minute.
13.
Relax greatly Lie on your back and relax yourself Stretch the eyebrows and adjust the tips for 3 minutes: often stretch the iliopsoas muscles, which is also very helpful for accelerating the blood circulation of women’s pelvic cavity and groin! After reading it, please watch it before you leave 👍。.