For many trainers, the back of the thigh is often super stiff. Not only can they not bend forward, they can't sit up straight in the cane position. So, today I will recommend 9 simple yoga postures to everyone, mainly for stretching the back of the thigh. Trainers with stiff back of the leg should try it together:
, lying on your back and grabbing the big toe
. Lying on your back in mountain pose , bend the right knee, and lift the sole of the foot off the ground
. Put the stretch belt on the forefoot of the right foot, and grasp the stretch belt with the right hand
. Press the left hip with the left hand, keeping the pelvis neutral and stable
. Straighten the right leg and make it perpendicular to the mat surface, with the toes hooking back.
. Stay for 5-8 rounds of breathing, then change to the opposite side.
. Sit and stretch your back. The abdomen is against the thighs, and the face is against the calves
. Grasp the feet or calves with both hands
. Relax the shoulders and neck, and stay for 5-8 rounds of breathing
. Head-to-knee twisting and forward bending variant
. Sit up, with the back straight and the legs together. Straighten your left knee. Bend your left knee and externally rotate your thigh toward the mat. Put your left foot on the inside of your right thigh and hook your right toes. Inhale and raise your arms. Exhale and twist your upper body to the left. Put your right hand on your left thigh. Exhale and bend your upper body to the right. Inhale, place your left arm close to your ear and extend it. Turn your head to the left, stay for 5-8 rounds of breathing and switch to the opposite side. Straighten your legs
. Open your legs slightly a leg length, point your toes back to the sky
. Inhale and raise your arms, exhale and move your upper body forward and downward
. Forearms are on the ground, palms facing down and shoulder width
. Shoulders and neck Relax and stay for 5-8 rounds of breathing
. Split the legs and make a forward bow
. Hold the hips with both hands in Mountain Pose, and open the feet slightly one leg length
. Buckle the toes in and straighten the legs
. Exhale, fold the body from the hips
. Stretch and relax the back, tap the head of the head lightly on the mat.
. Grasp the ankles with both hands, and stay for 5-8 rounds of breathing.
. Stand forward and bend. Exhale, fold the body from the hips.
. Find the thighs on the abdomen, and the ground on the top of the head. Stand with your legs together and your insteps on the ground
. Straighten your left leg and open it, with the soles of your feet on the ground
. Inhale, raise your arms to the sides and extend your back upwards
. Exhale, bend your upper body to the left, and place your left hand on your left leg
. Place the right arm close to the base of the ear and extend it. Turn your head to the right, stay for 5-8 rounds of breathing and change to the opposite side. Hook on the ground, with your left thigh vertical
. Straighten your right leg, hook your toes and point to the sky
. Exhale, move your upper body forward and downward, and support the ground with your fingertips
. Stay for 5-8 rounds of breathing, switch to the opposite side
9, and perform side arches Steps - Squatting
. In Mountain Pose, hold your hips with both hands, spread your feet one leg length
. Extend your toes and straighten your legs
. Slowly bend your right knee, lift your right heel, and squat down to the right
. Put your fingertips on the ground in front of you, and stretch your back
. Extend your left leg outwards and straighten, and point your toes toward the sky
. Stay for 5-8 rounds of breathing, then switch to the opposite side
Warm reminder: Remember not to overextend~
Source: Shaanxi Provincial Institute of Sports Science
Submission email: [email protected]
