Now we have to go to work during the day and work overtime at night. Almost all of my time is devoted to work, so that all the functions of my body have severely aged and “rust” occurs. Even if you walk a little bigger, you feel like you are tugging at the hips [cover your face.jpg]
. Do we still have to sit and wait for death like this?
We should know that ligaments, muscles and other parts should maintain moderate exercise, and maintaining a certain degree of softness is the best.
Getting started with one-character horse
If you also want to practice one-character horse, but are afraid of the pain of your legs being "teared", please ask if there is any way to proceed step by step. It's great. Today, Xiaoyu found a set of one-character horse teaching for you, and I won't thank you for taking it away!
Today's asana practice can help us enter the state of horizontal crossing. Why don't we learn it quickly?
First squat on one end of the mat, open one leg to the side, and keep your feet hooked.
The entire toe tip turns outward, so that the position of the little toe is tilted to the ground; the position of the knee joint below is raised against the position of the knee joint.
When exhale, let the entire hip down, and one hand pushes the ground along the pad surface; the other hand pushes the thigh, find the feeling of bent knees upward, and continue to sink the hips.
Then enter the reverse side exercise.
Get to stand forward bent, let the tip of your toes face directly in front; you can use the yoga brick to place it under your hands; keep your feet lifted and sit down forcefully.
While sitting down, push the ground hard with the soles of your feet; slowly let your body sink, and your entire forearm rest against the pad; when exhale, lift the shank upward; stay here, breathing for 3 to 5 groups.
Adjust the whole body and repeat the above poses~
1-character horse advancement
below, and then start to advance directly ~
First, you can use 2 yoga bricks to place them on the front side of the body; spread your legs to the limit, pointing the tip of your toes directly in front; place your hands on the bricks to extend the entire back.
If you feel relaxed, you can move the brick away; push the little arm on the ground, and touch the ground with your forehead lightly; keep your shoulders lifted up and stay for 2 to 3 minutes.
When inhaling, lift your body upwards; once again cut your legs to the side; here you can use yoga bricks to support it; keep your arms sinking and the entire back arches slightly.
Exhale slowly, and continue to open your legs to both sides; press the entire soles of your feet to the ground.
When you exhale, open your legs to the side; when you feel the knee joint position touching the ground; slowly push up and let your hips sit backwards. Come to the wide-angle style, keep the entire soles of your feet hooked; tighten your hips here to let your hips sink; stay here for a while. After stabilizing, recycle the legs and prepare to try to enter the horizontal fork exercise.
Place the brick on the front side of the body and open your legs again.
Exhale, tighten your abdomen, try to sink your hair down while your body is up; exhale slowly, and sit your hips down directly.
If you want to practice it as a single horse, you will definitely be able to practice step by step!
More yoga skills get to view the column lesson details:
