The word "horse" or "chop" is commonly called "monkey Hanuman style" in yoga, with Hanumanasana in Sanskrit and split in English. Haruman monkey style not only looks domineering, but also strengthens the flexibility of ligament from heel to thigh, opens hip joint and ischium, and promotes leg shaping and leg health. Regular practice of Haruman can relieve discomfort in the head and pelvis.
The practice of the word horse is not accomplished overnight. The degree and efficiency of this pose depend on the practice method and the hardness of the body. Generally speaking, it is difficult for friends with strained ligaments to connect. Practicing horse characters has little to do with age. Xiao Jia has seen many 50-year-old Jia people relaxed and stress-free.
So how do you open your body step by step and practice the monkey style? Follow Xiao Jia to complete this set of actions! Easy word horse is not a dream, outdoor random concave shape!
1, side plate variant
Stand in a mountain pose, bend forward and put your hands on the ground.
Lean to the right, hold the ground with your left foot and support the ground with your right hand.
Stretch the instep with your right foot, bend your right leg, grab your right knee with your left hand and look at your right hand.
Keep breathing at a constant speed for 30 seconds and practice on the other side.
Step 2 kneel beside the pigeon
Kneel on the ground, legs apart about 60 degrees, turn left slightly, and put your left foot on the back of your right knee.
Hold the right ankle with your right hand close to your waist, hook the instep with your right elbow, and hold your chest with your hands.
Put your head in your hands and put it on your right ear.
Keep five groups breathing and practice contralateral.
3. Dance king
Stand in the mountain style, with your right foot bent backward and lifted, and your right hand holding your big toe and pulling it up.
The fingers of the right hand turn over, and the right elbow and right shoulder also turn forward. Put out your right arm.
With the help of the left hand, stretch the right leg upward to form an arch.
Keep five groups breathing evenly and practice on the other side.
4. Deep arm extension
Stand in the mountain posture, tighten the gluteal muscles and abdominal muscles, and hold your ears with your hands high.
The index finger is straight and parallel, and the other fingers are buckled.
Expand your chest, stretch your spine, push your head back with your hands, and look at your wrist with your eyes.
Keep five groups breathing.
5. Said Hanuman
Stand facing the handrail and keep your back straight.
Put your right leg on the railing.
Keep the center of gravity stable with both hands, keep the left foot still and slide the right foot to the right.
Keep your knees straight, your back straight and your body pressed down.
Keep breathing evenly for 30 seconds.
Step 6 stand with one leg back
Enter from Yamagata, lift your left calf and keep your body balanced.
Hold the middle of the left calf with your left hand from the outside.
Push your left leg straight, pull your left hand in the direction of your body, and try to keep your legs in a straight line.
Keep five groups breathing and practice on the other side.
7. Dance style
Standing in the mountains, the center of gravity shifts to the right leg.
Bend your left leg backward and hold your left ankle with your left hand.
The right arm is stretched out in front of the body to support, the left hand grabs the left leg and lifts it, and the left thigh is parallel to the ground.
You can lean forward properly, keep five groups of breathing, and practice on the other side.
After this group of yoga moves, do people feel that their thighs and buttocks ligaments and muscles have been opened a little? Keep in touch, the ligaments will soften a little, the muscles will wake up a little, and a word horse is just around the corner!
Regarding the word horse, Xiao Jia has something to say:
Although a word horse is domineering
I can't trust you overnight.
It is not advisable to get quick success and instant benefit.
Follow step by step and make your own decisions.
Don't hurt the ligament. Be careful.