For beginners of yoga, don’t be too happy to make a beautiful split horse. To a certain extent, split horse is an interpretation of yoga flexibility, and it is even more beautiful when taking photos. This is also one of the reasons why many celebrities like split horses to post yoga photos.
For beginners of yoga, it may be difficult to sit on a split-shaped horse all at once, and they don’t know much about the anatomy of split-shaped horse. In fact, yoga beginners understand the anatomy of split-shaped horse, and then practice targetedly. It is not very difficult to do a split-shaped horse.
From the above anatomical diagram of the split, it can be seen that if you want to do a split, the muscles on the front side of the thigh, the back side of the thigh, including the back side of the calf, all need to be stretched and stretched to be elastic. In addition, the gluteus muscles and iliopsoas muscles also need to be extended to strengthen the elasticity of the muscles. Based on the above simple anatomical analysis, I recommend a set of split yoga sequences. Let’s take a look:
Stage 1: Preparatory poses for split
1, Horseback Stance - stretch the front side of the legs and the iliopsoas muscles
- Mountain style stand on the pad, take the left foot back one big step
- Insert the calves on the ground, right calf vertically on the ground
- Inhale upright the spine, exhale, relax your shoulders and sink
- Hold your shoulders for 2-3 minutes, change to another Side
2, Horseback Riding Variations - stretch the back side of the legs
- Horseback Riding pose begins, place your hands on both sides of your right foot
- hips back, straighten your right leg, and the left thigh is vertical to the ground
- inhale and extend the spine, exhale and deepen the stretch
- hold for 2-3 minutes, change to the other side
and above two poses can be alternately practiced for 3-5 groups, and then start the following exercises.
3. Strengthen the side stretch - stretch the back side of the legs
- Mounting style, spread the feet less than one leg length
- Turn the right foot, raise the left heel and turn the hips to the right
- Exhale, fold the groin and the torso downward
- Both hands are directly under the shoulders, look forward to the front
- The inner side of the feet is firm, the hips are centered, the back is flattened
- Keep it for 2-3 minutes, change to the other side
4. Sit forward bend - stretch the back side of the legs
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- sits on the cushion surface, feet close together
- thighs tighten, legs press down the cushion surface
- inhale and extend the spine, exhale the body forward and down
- Put your hands on both sides of your feet for 2-3 minutes
Stage 2: Try to do a complete pose with the help of auxiliary tools
5, place yoga bricks under the thighs
- Start with the horse riding pose, cushion the yoga bricks under the right leg
- slowly straighten the right leg, and you can place chairs on both sides of your hands to assist
- Be careful not to stretch too much, root According to personal situation,
- The height of the yoga brick can be adjusted from high to low
- or you can bend your knees slightly, keep it for 2-3 minutes
6. Place the yoga brick under your hands to support
- When the amplitude of the body is close to the ground
- but has not reached the ground yet
- can be placed under your hands as support
- or you can bend your knees slightly, keep it for 2-3 minutes
Stage 3: Complete asana
7. Fork
- After your legs are completely close to the ground,
- You can raise your hands upwards over your head, open your chest
- Hold your hands and ten fingers, point your index finger to the sky
- A perfect split and one-line horse is completed
If you are a very stiff body, you need to practice the preparation sequence of split and one-line horse. Today I recommend two sets of split and one-line horse preparation sequences. Save it and practice slowly:
set first:
second:
