Spring is here, and it’s time to take beautiful photos of the spring outing ~
When I looked through various yoga asanas for inspiration, I believe that “one-line horse” has always been the most impressive thing to you, and it is also the asana that you are fascinated by? !
Because this yoga pose is so popular! It's really beautiful! !
But when you see others easily split into a "one-character horse", do you feel a little envy in your heart? Unfortunately, "leg kung fu" is really not good, and I can't suppress my legs. After persisting in stretching for a few days, you still can't make a "one-character horse". Did you give up on your practice?
How long does it take to become a "one-character horse"?
Isn’t the process of practicing “one-character horse” very painful?
Today’s “One-character horse” strategy shared by the girl will help you win the “One-character horse” as soon as possible! From a "stiff yoga person" to a "one-line horse" expert with super flexibleness is just around the corner!
Please enjoy I appreciate I
-I word I horse I practice I practice I attack I slight
01 First stretch of hip joint
Front leg bent at 90 degrees, the abdomen and hips are tightened;
Rhear your arms up and push the pelvis forward;
At this time, your hip muscles will feel a sense of tension, and this feeling of tension will also appear when you split , so you have to adapt.
PS: For beginners who do not have any "one-line horse" basis, this stretching action must be maintained for at least 30 seconds.
02 Further stretch the hip
Keep the first position and stretch the body to one side;
completely open the entire side of the body to further stretch your hip flexor muscles;
You will feel that the hip muscles are more tense than before. Keep it for a while and let the muscles adapt.
03 Challenge the tight legs
Next, stretch the hamstrings - straighten the right leg and buckle the toes;
Then support the ground with both hands, be careful to straighten your knees;
If you feel the back of your right leg is tight, then keep this movement until the tension disappears.
If you feel there is room for stretching, then gently squat backwards, sit on the heel of your left leg, and then hold it, feel the feeling of muscle stretching, and hold it for about 30 seconds.
has no tension at all, so I switch to another leg.
04 Consolidate the stretching of legs
Consolidate the stretching of legs - Next, you need to stretch your left and right legs at the same time.
Sit upright, stretch your legs straight, and do not bend your knees;
Hand up your back and touch your feet with your hands;
Be careful not to force yourself, just do the best, pay attention to maintaining and eliminating that tension, and then deepen the stretching level.
PS: During this process, the abdomen is always tightened.
05 The target is transferred to the inner thigh
Now it comes to the stretch of legs, and a stretch of the inner thigh is needed.
raise and straighten your legs and open them to both sides;
hold the heels with your left and right hands, and hold them for about 30 seconds;
hold the big toes with two fingers to enter the happy baby style;
pull your feet inward;
maintain this movement and feel the complete relaxation of the inner thighs.
06 Fully flexible hips and legs
This step still requires stretching the hamstrings and lying flat;
raise one leg, keep the legs straight, and pull it towards yourself as much as possible.
After holding it for more than ten seconds, you can grab your feet and bend it towards your chest, relax and then straighten it, repeatedly feel the tension and relaxation of your muscles, and deepen the stretching level. Remember to change the sides
07
to go to the horse
You can already try to split.
Prepare two pillows or backrests, place them under your body, and then straighten your legs until you feel relaxed, you can lean forward and deepen the opening of your legs.
After practicing like this for a while, you can choose to remove a pillow to make your body closer to the ground.Keep it for 30 seconds or a minute, as long as you feel the tension in your muscles disappear.
Flexibility training is a long-term process that requires long-term and high-frequency training to achieve results.
If you have the confidence to practice a single-character horse, you might as well start with 7 steps and practice step by step.
If you have a certain flexibility foundation, you can practice it in 4 weeks! ! !
