Recently, many readers and friends have left messages saying that they just can’t get out of their body by practicing “one-character horse”. In fact, the practice of "one-character horse" is only aimed at the pose itself, and the effect is not obvious. More attention should be pa

Recently, many readers and friends left messages saying that they just can’t get out of their body by practicing “one-character horse”.

In fact, the practice of "one-character horse" is only aimed at the asana itself, and the effect is not obvious. More attention should be paid to to open up the body's flexibility, increase the flexibility of the hip joints, and stretch the inner thigh muscles .

fundamentally expands the body's "movement space", which is the correct warm-up preparation for "one-line horse".

Today I will share with you a set of classic preludes of "one-character horse" to enhance body flexibility from the inside out, further open the body, and flex the hip joints, so that we can become the real "one-character horse" goddess.

• Sitting, spread your feet apart and hip width
• Inhale the spine extends upward, exhale forward
• Stand forward with both hands, grab the soles of your feet
• The back is extended, straighten your knees, relax your shoulders
• Stretch your back, keep 5-8 breaths

• From the lower dog style, inhale right foot forward to between hands
• The back knee and instep to the ground, hip sink
• Right hip backward and left hip forward, adjust the center of the hip
• Keep 5-8 breaths, enter the next pose

• Place the right foot on the outside of the right hand, the toes are abducted
• Inhale and extend the spine, exhale and bend downward
• elbows against the ground, hips sink to the ground
• shoulders away from the ears, keep 5-8 breaths

• lying on your back, bend your right knee, stretch your soles of your feet
• grab both hands to stretch your sides, Inhale and extend the spine
• Exhale slowly straighten your right leg, push your left heel far away and go to the direction of your left heel, press your left leg downward and relax your shoulders, keep 5-8 breaths

• lying on your back, bend your right knee, lean your thigh toward your abdomen
• bend your left knee, and bend your left heel toward your left heel Right hip
• Grasp the left foot with your right hand, hold your right knee
• inhale and extend, exhale slowly deepen the posture
• shoulders relax, keep 5-8 breaths

• Lying on your back, bend your knees, bend your heels close to your hips
• Inhale and lift your right leg upward, place it on your left thigh
• Hold your left leg back with both hands, right knee Expand outwards
• exhale, your left thigh is close to your abdomen, stretch your gluteal muscles
• shoulder sink, keep 5-8 breaths

• lying on your back, bend your knees, lean your thighs to your abdomen
• grasp the soles of your feet with both hands, knees sink to the ground
• calves vertically on the ground, relax your shoulders downward
• Keep 5-8 One breath, restore

• From the horse pose, slowly straighten the right leg forward
• Pay attention to the right hip backward and left hip forward, adjust the center of the hip
• You can place a pillow or blanket under the hip
• Every time you exhale, the hip sinks, and keep 5-8 breaths step by step, change the left side and repeat the exercise