During this period of time, I have been talking about the details and practice methods of the basic standing posture. Today, I will introduce 4 movements to stretch the back of the leg and increase the flexibility of the back of the leg. Cooperate with the strength training of the basic standing posture to improve the balance of strength and flexibility. How to stretch the back of the leg to increase the flexibility
Check out the action and details below!
1. Stand against the wall and bend forward, as shown below
Have two yoga blocks or a chair ready in advance.
Stand with your back against a wall, feet hip-width apart, heels against the wall, and hips against the wall.
Extend as you inhale, bend your hips into forward bend as you exhale, and hold a yoga block or armchair with both hands.
Hold for 5-8 sets of breaths. Extend with each inhale, push the front of the thigh back with each exhale, press the heels down, and turn the sit bones up.
Here is a detail to explain in particular, “turn the sitting bones up”, this password is strictly speaking not rigorous enough, because for people who are already very soft, listening to this password can easily cause a slumped waist. The appearance of the buttocks causes the lumbar spine to be compressed, but for people with rigid bodies, this password is very useful. When you practice by yourself, you must pay attention to adjusting according to your own situation, pay attention to the extension of the front side of the torso, and do not let the front side of the body fall.
In addition, for stiff beginners, it is better to do a correct half forward bend than a wrong forward bend. The right one is always the best and most effective.
2. Strengthen side stretch
Also a classic stretch of the back of the leg.
Stand on the front of the mat with your feet hip-width apart, take a big step back with your left foot, keep your pelvis straight and your spine straight.
When you inhale, lift your chest up and lift your hands up over your head; exhale, lift your head and lift your chest, fold down from your hips, and hold your hands on a yoga block or chair.
Stretch with each inhale and strengthen with each exhale. Hold for 5-8 groups of breaths and then switch to the opposite side.
Special attention should be paid to the alignment of the pelvis: the front hip is pulled back and the back hip is pushed forward; the front hip is lowered and the back hip is raised; the outside of the hip and leg is drawn in the middle. For beginners with a stiff body, always keep the front side of the body extended and don’t rush down.
3. Double angle
Stand in Mountain Pose, with your feet wide apart, with the soles of your feet slightly buckled in, so that the outer edges of your feet are parallel.
Put your hands on your hips, bend your elbows back, and stretch your shoulders back.
When inhaling, lift your head up and lift your chest, when exhaling, lift your chest up, fold your hips into forward flexion, and hold the bricks with both hands.
Hold for 5 to 8 breaths, extending and lifting the chest with each inhalation; pushing the groin deeper inward with each exhalation to strengthen forward flexion.
A very important point in the double angle stretch on the back of the leg is that the sit bones are directly above the heels. But many people will habitually run their sitting bones backward, so that the stretch on the back of the leg will be much weaker.
4. Lie on your back and grab your big toe
When it comes to stretching the back of the leg, this action must be mentioned.
Lie on your back on a mat, legs straight, feet pelvis-width apart, toes facing straight up.
Bend the right knee, lift the right foot up, put the extension belt on the back of the right foot, grasp the extension belt with both hands
Push your heels farther as you inhale, and push your front thighs back as you exhale, allowing your groin to sink deep.
Hold for 5-8 breaths, kicking your heels each time you inhale, and pushing your thighs each time you exhale.
We have talked a lot about the details and key points of this pose, so here is a simple repetition: keep your buttocks off the ground, keep both hips down on the ground, remember that your purpose is to stretch the back of your legs, not to lift your hips Let your toes touch your head, and don’t use force on the other shoulder and neck.
These movements are very good asanas to increase the flexibility of the back of the legs, and everyone can practice them, but the details and assistance I mentioned are mainly aimed at beginners with relatively stiff bodies.
Read more tips about health and fitness http://www.growmorehealth.com