Today, Xiaoyou shares a set of pictures with you, telling you what it's like to do the forehand to the extreme, hoping to stimulate you and make you more determined to practice.
Sitting on the ground and bending forward is no longer a challenge. Put your feet on the yoga wheel, your hands can stretch forward and down, and your chest is completely attached to your thighs.
Monkey style is not a problem at all. The monkey pose with the feet on the shoulders is to further stretch the back of the legs.
Double-angle forward folding is no longer satisfied with putting your hands between your feet, but your hands can stretch backwards to support the ground.
Strengthen the lateral extension, the chest is completely attached to the thigh, and the heel is lifted on the back, as steady as Mount Tai.
On the basis of standing forward and bending, the shoulders come behind the knees, the head is between the calves, and the hands can be buckled to open not only the back of the legs, but also the shoulders.
Turtle style looks like an enhanced version of double angle style, with hands tightly locked behind the back, and the key point is that the heel can be raised.
You can not only do it on the ground, but also stand without pressure.
Sit with your legs up and your shoulders in front of your knees, which can stabilize you. You can't do it without leg opening and core strength.
The ultimate posture is art. If you can't do the above actions, you can practice forward flexion with Xiao You. I believe that the more you practice, the deeper you will feel. One day, you will do the same.
1, one-legged dog
Starting from the downward dog pose, evenly distribute the whole body weight on the hands and left foot, lift the right leg to the ceiling, parallel the shoulders, and keep the left thigh close to the abdomen to maintain balance. The left thigh feels stretched, and the heel is close to the ground for about 30 seconds. Five people stretch their breath and their right legs fall back into the dog.
2. Pyramid style
Starting from the downward dog pose, slowly straighten your body, with your left foot forward and your feet parallel, adjust the distance between your feet to 3-4 feet, stand with your pelvis straight, your feet touching the ground, your hands crossed, your palms together, your upper body driving your shoulders to bend forward, and your fingers breathing deeply into the ceiling. Don't worry too much about how far you can bend, focus on your legs, keep them straight, stretch the back of your legs as much as possible, relax your head and take five breaths.
3. crutch type
Sit on the mat from the standing pyramid, put your legs together, put your palms on both sides of your hips, naturally press the ground, keep your arms upright as far as possible, keep your upper body upright as far as possible, lift your arms away from your ears, tighten your leg muscles, hook your toes backwards and keep breathing for five times.
4, one leg buckling
Bend your right knee, press your right foot against the root of your left thigh, keep your heel as close to your body as possible, keep your upper body upright, slowly bend your torso to your right leg, and slowly pull your foot with your hands. If you can't, put your hands on both sides of your feet, keep breathing for five times and repeat on the other side.
5. Grab the toes on your back
Lie on your back, lift your right leg, leave your torso off the mat, and grab your big toe with your two fingers. If you can't catch your big toe, use yoga belt to help you train and control your upper body, which is beneficial to the training of core strength. Hold five breaths in this pose and repeat the other side.
6, wide-angle type
Sit on the mat, separate your feet at an appropriate distance, spread out the meat on your hips with your hands, try to keep your pelvis neutral and effectively stretch the back of your thighs. Stand up straight, slowly put your upper body close to the floor, and hold your big toe with your hands. If you can't, slowly adjust your posture, keep your body forward, breathe calmly and take five deep breaths.