Head into the legs yoga, stand down and hug the legs how to do?
- What do you do when you stand down and hold your legs?
- The right way to sit on the ground and hold the side leg?
- The benefits of raising your legs upside down?
- How to practice the front bridge with two legs?
What do you do when you stand down and hold your legs?
First of all, keep your balance, with your feet as wide as your shoulders and your knees slightly bent.
Then, put your hands around your hind legs, get as close to your ankles as possible, and keep your body straight.
Then, bend over slowly and tilt your upper body forward while keeping your hind legs tight.
Finally, hold this position for a few seconds, and then slowly return to the original position, which can exercise the flexibility of the waist, which is also a kind of yoga.
Standing down and hugging the legs is a common stretching movement, which can effectively stretch the leg muscles and enhance the flexibility of the waist. The details are as follows: when standing, keep your feet as wide as your shoulders and keep your body straight. Then, bend over slowly, put your hands around your legs and get as close to your ankles or toes as possible.
Stay in this position and feel the stretching of your legs and waist. If you feel uncomfortable or nervous, bend your knees slightly. Hold the position for 15-30 seconds, then relax slowly and repeat 2-3 times. This action can help improve flexibility and balance, but be careful not to push too hard so as not to pull muscles.
The right way to sit on the ground and hold the side leg?
Sitting on the ground and holding the side legs is a common yoga posture, which can enhance the flexibility and balance of the body. The correct way is to sit on the ground, straighten your legs, then bend your right leg and place the sole of your right foot on your left thigh, keeping your right knee close to the ground as much as possible.
Then, grasp the left ankle with both hands, slowly lift the left leg, as close to the body as possible, to maintain the stability of the body. When doing this action, you should pay attention to keep breathing naturally, do not force the body to stretch, and avoid injury. Gradually increase the practice time and frequency, you can better master this posture.
1. The easiest way to hold the side leg is to use assistive tools.
two。 This is because holding the side leg requires high flexibility and strength, which may be difficult for beginners.
The use of assistive tools can help the body better adapt and practice this action and reduce the risk of injury.
3. A common assistive tool is a yoga belt or a pull belt.
Fasten the belt to a certain height of support, then put the leg on the belt, grasp both ends of the belt with your hands, slowly bend forward and get as close to the leg as possible.
This can gradually increase flexibility and strength, making it easier to hold the side leg.
In addition, regular leg stretching and strengthening training are also important ways to improve flexibility and strength.
The benefits of raising your legs upside down?
Raise your legs upside down (legs against the wall, lying on your back, 90 degrees between the upper body and the legs). It has two advantages: one is that the veins of the legs can flow back quickly and promote the blood circulation of the legs.
Second, it can achieve lumbar stretching, which is equivalent to yoga action and has the effect of physiotherapy for disc herniation.
How to practice the front bridge with two legs?
The two-leg front bridge is an exercise of flexibility and core strength. Here is an easy way to practice the two-leg front bridge:
1. Ready posture: lie on the floor, legs straight and together in front of the body, arms close to the sides of the body, palms facing down.
two。 Raise the buttocks: use the strength of the abdominal muscles to lift the buttocks off the ground, giving the body the shape of a bridge. Squeeze your buttocks and abdomen to keep your body stable.
3. Lift your legs: continue to use the strength of your abs and buttocks to lift your legs up so that they are parallel to the ground. Keep your legs straight and your toes up. Try to keep it steady and control the movement.
4. Keep your posture: keep your legs in the front bridge position, feel the tension in the core muscles, and hold for 10-20 seconds. Relax slowly and repeat 2-3 times.
Please note the following points:
If you feel unwell or have any pain, please stop practicing and seek professional advice.
-before starting the exercise, do the necessary warm-up exercises to reduce the risk of injury.
-slowly increase the number and difficulty of exercises to avoid excessive use of muscles or joints.
If you are just beginning to practice the two-leg front bridge, you can use a cushion or support to support the waist to ease the difficulty of the exercise.
In short, by keeping practicing and gradually increasing the difficulty, you can gradually improve the flexibility and core strength of the front axle of your legs.