1. Bend the right knee first and press the sole of the right foot on the root of the left thigh.
2. Open your knees as far back as possible, if possible, beyond your right waist.
Make sure that your left leg extends in a straight line with your left body.
4. Inhale and raise your hands over your head from side to side.
5. Elbows drive the whole body to stretch upwards, and turn the body to stand upright facing the left leg.
6. Note: When you turn your body to face your left leg, it is difficult for your right arm to stretch upward. But you need to straighten your right hand even higher and try to keep it at the same height as your left arm.
7. Your hips must sit on the ground, so that you can stretch your back up correctly. At this time, push your waist forward and fully stretch your back.
8. Exhale, straighten your arms and stretch your back forward and down. If you are flexible, you will hold your left hand on your right wrist and buckle it in front of your left foot. If you can't do this, grab the soles of your feet with your hands, or wrap your left foot with a yoga belt and hold the yoga belt with your hands.
9. At this time, you need to press down on your right shoulder and costal cartilage to keep your shoulders as balanced as possible.
10, and align the chest centerline as close to the left leg as possible.
1 1. Inhale, press your waist down, and hold your chest out, so that you can keep your back stretched without arching your back. If your flexibility is not good enough, keep this posture.
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12. Exhale again and stretch forward and down until the abdomen, chest and forehead are attached to the left leg.
13, at this time, you need to pay attention to the knee of the right leg and the hip of the right side, relax the muscles of the right leg, and let the knee stick to the ground as much as possible.
14, press the ground under the right hip. What you need to do is twist the thigh muscles of your right leg outward and press your right hip to the ground.
15, control the left leg, keep the knee straight and stick to the ground, push the heel of the left foot forward, keep the toes upright, and don't let the sole of your foot fall to the left.
Tips:
1. In this movement, we stretch our backs to make this pose work, not by pushing our bodies down as close as possible to our legs, but by pressing our hips down and sitting on the ground. If our hips leave the ground and let our bodies stretch forward, we can't stretch our back muscles. Stretching must be fixed at one end and stretched at the other end, so as to effectively stretch the muscles of the waist. So press your right hip down and stretch your back forward.
2. Straightened legs must be well controlled, and leg muscles can be stretched upright, so that it is possible to stretch the back correctly. The human body is a whole system, and each related part must be correctly placed in the corresponding position, so that it is possible to effectively exercise the parts that should be exercised. If the leg posture is incorrect, it is difficult to stretch the back muscles.