Today in the book " yin yoga" I saw a group of yin yoga sequences that stretch hamstrings and increase the flexibility of the back of the leg. I think it is very good. First of all, I choose a particularly good asana. It is a basic asana, and I insist on stretching the back of the leg, which is the best supine hand grasping big toe pose. The arrangement of the asanas is also very good, step by step, and finally use the one-word horse to reach the largest peak, and then use the bridge. Pose, open the front side to strengthen the strength of the hamstrings, and then use spinal twist to relax the back and hip joints, and finally end with the corpse pose.
Let’s look at the specific content below
1. Meditation and pranayama
- Sit on the cushion in your most comfortable sitting position, with your pelvis upright, your spine extended, your shoulders sinking, and your hands naturally placed On both knees.
- Hold for 5-6 minutes to relax.
If you need to raise your hips, it will help you sit up and sit up easily.
2, supine butterfly pose
- Lie on your back on the mat, bend your knees, abduct your hips, and bring your feet together in front of your body.
- Curl your tailbone, straighten your buttocks muscles towards your legs, lie back on the pillow,
- put your hands on your sides naturally and hold for 5 minutes.
3. Supine leg extension 1, 2, 3
- Lie on your back on the mat, straighten your legs and raise your right foot upwards, stretch the belt over the right sole, and grab the stretch belt with your right hand.
- 1: The right leg is straightened up and the sole of the foot is hooked, staying there for 3 minutes.
- Type 2: Hold the left hip with the left hand, straighten the right leg to the right side of the body and toward the right shoulder, hold for 3 minutes
- Type 3: Hold the stretch band with the left hand,Drive the right foot to stretch to the left side of the body, hold for 3 minutes
- to restore, change to the opposite side of the exercise.
4. Caterpillar pose
- Sit on the mat, stretch your legs, press your seat bones on the ground, straighten your pelvis, extend your spine
- raise your hands above your head while exhaling The arm drives the body forward and folds down to its own extent, and keeps it for 5 minutes.
5. Dragon pose
- Four-corner bench preparation, take a step forward with your left foot and place it on the outside of your left hand, with your calf perpendicular to the ground; extend your right foot backwards, and your knees and insteps will land.
- stretch when inhaling, bend forward to your own amplitude when exhaling, hold for 5 minutes
6, demi-god monkey
- on the basis of the previous step, stretch your hands and keep your center of gravity Move back to the right thigh to be perpendicular to the ground, straighten the left leg and return the sole of the foot, and place both hands on both sides of the right leg.
- extend the spine when inhaling, and bend forward to your own range when you exhale
- hold for 5 minutes,
7. The word horse of the monkey
- of the monkey is in the demigod Basically, straighten your right leg backwards, kick your left foot forward, enter the vertical fork, and keep practicing on the reverse side for 5 minutes.
- Monkey Pose can deeply open the hip joints, which is a strong stretch of the hamstring muscles. Slowly enter the pose within the scope of your own ability.
- Practicing dragon pose, demi-god monkey and vertical fork from the opposite side.
8. bridge
- Lie on your back on the mat,Separate your feet as wide as your pelvis, bend your knees, and step on the ground with your feet.
- When you inhale, lift your buttocks up, hold for 3 to 5 breaths, and then restore.
- Practice 5~8 groups.
You can feel the strength of the hamstrings by adjusting the distance between your legs and buttocks.
9. Supine spinal twist
- Lie on your back on the mat, bend your knees, lean your thighs toward your abdomen, and open your hands on both sides of your body.
- When you exhale, your knees fall to the right side of your body, and your eyes look at the direction of your left shoulder.
- Hold for 5 minutes and then return to the right side. Practice on the opposite side.
It is a particularly good ending posture. Yin Yoga and Yang Yoga are equally applicable.
10. Standing corpse style
- Finally, don't forget the rest technique, keep it for 5~10 minutes.
I practiced it myself, and it feels very good. Share it with everyone.
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