? # Down Dog Style #
This is a classic yoga movement, which can exercise your upper and lower body and stretch your ligaments at the same time. Hands and feet on the ground, the body is lifted into an inverted V shape. Make sure your hands are shoulder width apart and your fingers are open. Feet are the same width as the span, heels are backward, toes, heels and hips are kept in the same plane. Relax your head, keep this action and take five deep breaths.
# One-legged dog style #
This one-legged dog variant is to bend the leg to be lifted, which can improve the elasticity of the buttocks and stretch the spine and tendons. Start with the downward dog pose, with your feet together and your thumbs together. Keep your left heel touching the ground, lift your right leg to form a one-legged dog pose, and then bend your knees.
Try to keep the heel of your right leg close to your hips and stretch your knees as much as possible. Raise your head and look to the left, stretching and bending your spine. Keep your feet and head as close as possible. Keep this action, take five deep breaths and then relax.
# Stretch half a bridge #
This action allows you to open the front of your body, exercise your shoulders and tighten your hips like a ballet dancer. Start with the one-legged dog pose, slowly lower your right leg and straighten your right arm. Just turn your body 180 degrees, face up. Then adjust your legs so that they are parallel and slightly wider than your crotch.
Support your legs hard, raise your hips as much as possible, and stretch your hands as much as possible. Stick to this action, take five deep breaths and look at the outstretched arm or roof at the same time.
# Sprint #
Runners should be very familiar with this position. Although this posture looks familiar, it is definitely different and can effectively shape thigh lines. Start with the dog pose, inhale, and then put your right leg between your hands, just like a soldier. Bend over, put your right arm through the bent knee, and keep your right ankle with both hands.
Keep your center of gravity and stick to this position. If the inner thigh is really overburdened, you can support it on the floor with one hand or both hands. Hold this position and take five deep breaths. Then relax your hands on the floor, retract your right leg, relax with a series of yoga moves (four pillars-upper dog-lower dog), and then continue the left movement.
# Side lizard #?
This lizard-like variant can exercise your crotch, which makes it difficult for you to exercise normally, and can also improve the flexibility of ligaments. Start with the sprint and put your hands back on the ground. Keep the position of the right leg and slowly move the right knee to the right until the ligament can bear it to the maximum.
Arms straight, tightly clamped on both sides of the chest, like a dog. This can help you keep your hips down and improve your body's stretchability. Look ahead and take five deep breaths. ?
# Side spread #
The other runner is basically stretching, which is a variant of sideways stretching, to relax his arms and concentrate on exercising the north and legs. Start with the side lizard pose, straighten your bent knees and stand firm with your legs. Move your legs a few inches inward, close to your hands. ?
If your ligaments are flexible enough, you can also stick your body directly on your right leg and put your hands on the ground. Try to keep the pelvis parallel to the front edge of the yoga blanket. Keep this action, relax and take five deep breaths.