Introduce two most effective methods:
Leg stretching is a yoga posture, which belongs to abdominal exercise. It is a very good exercise to reduce fat. It can strengthen the back and waist area, regulate the abdominal organs, and relieve the pain caused by gastrointestinal disorders and flatulence. In addition, the posture of lifting legs also helps to improve sleep.
Action essentials
1. Lie on your back.
2. Inhale and stretch your arms over your head.
3. Take one or two breaths, exhale, and slowly lift your feet at an angle of 30 degrees to the ground.
4. Breathe normally and hold this position for 20 seconds.
5. Then exhale, lift your legs and make a 60-degree angle with the ground.
6. Breathe normally and keep this position for about 20 seconds.
7. Exhale and lift your legs until they are perpendicular to the ground.
8. Breathe normally and hold this position for about 40 seconds.
9. Exhale and slowly put your legs on the ground. Don't twitch or bend your knees suddenly.
10. Relax and have a rest, and then do this exercise several times.
Leg stretching posture mainly involves psoas muscle, rectus femoris muscle in front of thigh and hamstring tendon in back of thigh, not just exercising abdominal muscles. In this pose, breathing and adjusting the position of the legs are very important.
When exhaling, the lower abdomen should be contracted inward and downward (the navel is contracted in the direction of the spine), so that the pelvis can return to the normal position, and the pelvis can be stabilized on the mat or floor, so that the lumbar spine can be fully extended and clung to the mat or floor.
The practice of lying on your back, raising your legs together, and then rotating clockwise and counterclockwise is generally called the leg rotation exercise, mainly the exercise of moving the hip joint, which belongs to the digestive (abdominal) exercise series of traditional hatha yoga.
According to traditional yoga, leg stretching also belongs to digestive (abdominal) exercise series.
note:
People suffering from hypertension, serious heart disease, sciatica, lumbar disc herniation or abdominal organ disorders or diseases should practice these two yoga poses very carefully.
Reference book "Yoga Manual"