"One-character horse" is also called "cheating", and in yoga it is called divine monkey .
The monkey style requires the opening of the legs and hips. Today, a set of exercises is recommended, stretching the back and front sides of the legs, and the front side of the hips to prepare for the monkey style.
.Downdog-style
- 2 bricks are against the wall, support the bricks with both hands
- A straight line on the hands and back
- Try to straighten the legs, and step on the ground
- Whether the heels are straight or not, keep it slightly bent, keep it for 1 minute
2. Stand against the wall and bend forward
- Stand facing the wall, your feet are hip-width
- Fold forward, center of gravity forward, back against the wall
- grab the ankles with both hands, strengthen the back of the legs and stretch
- Hold for 1 minute
3. lunge and demigod monkey
- to the low lunge, keep breath 2 times
- and then push to demigod monkey, keep breath 2 times
- and repeat 5 times, change sides
4. Lie on your back legs and lift
- , lie on your back, put your left foot on the ground, put your yoga belt on the sole of your right foot, put the other end on the middle back
- , and then straighten your left leg, hold it for 1 minute
- pull the yoga belt with both hands, let your legs and head close to each other
- and keep breathing for 10 times, change the sides
5. Stand up cheating
- Stand back to the wall, bent and folded forward, put your right leg on the wall
- Stand on the brick with both hands, hold for 1 minute, change sides
6. Lizard-style
- Right knee on the ground, instep on the ground, left foot on the left side of the body, elbow on the brick, hold for 1 minute
- , then elbow on the ground, hold for 1 minute
- , then extend your hands forward, hold for 1 minute
7. Stretch the front side of the leg
- On the previous pose, bend the right leg, pull the instep close to the heel
- and hold for 1 minute, change the sides
8. Enter the monkey pose
- 2 bricks are placed on both sides of the right knee
- Put your right heel on a folded blanket, put your elbow on the bricks
- and hold it for 1 minute
- and then slowly slide your right leg forward, let your right hip fall slowly to the ground
- for 1 minute, change sides
If you lack exercise, the back of your legs are generally very tight, and it takes time to open it slowly. Keep practicing every day and make progress faster!
