In recent days, the national temperature has warmed up, cherry blossoms, peach blossoms and plum blossoms are in full bloom, and many people have left home and started their spring trips. April is the season for spring outing. Surely you want to go out for a beautiful spring outing, instead of being sad to see your big thick legs?
Introducing the dog style with one leg can help you cultivate your long legs. Now start practicing. Within a month, you will have long legs. It will be summer soon. Come on!
1. Dog style with one leg down
The meaning and source of style:
One-legged dog style, English name is tri-leg Down-Facing Dog, or One-leg Down Dog, Sanskrit name is Eka Pada Adho Mukha Svanasana. Among them, Eka Pada means "one leg", Adho Mukha means "face down" and Shvana means "dog".
One-legged downward dog style is a one-legged variant on the basis of downward dog style, which requires practitioners not only to have soft body ligaments, but also to have the strength to support their arms and legs. At the same time, the ligaments of the legs should be flexible, open and straight, so the technical requirements for pose are also very high.
One-legged dog training;
A. Kneeling posture with knees together begins, with the body leaning forward, hands supporting the ground, and the kneeling posture supported by four pillars is ready;
B. Hands and feet are shoulder width apart, arms are straight, legs are straight, and hips are lifted up until legs are straight, arms are straight, back is straight, and spine is extended, so that you can do the downward dog pose;
C slowly lift the left leg and straighten it, with the foot surface stretched straight, and the sole of the foot is in a straight line with the calf and thigh. Do one-legged dog posture, stretch the back and spine, and keep the posture for 30 seconds.
D. Breathe slowly, retract slowly, and stretch the other leg again. The body is in an inverted "V" shape, keeping the position of other parts of the body unchanged, and lifting the right leg backwards and upwards. Repeat the exercise 10 times.
Effect of one-legged dog posture;
A. Practicing dog posture with one leg can fully stretch and activate the whole body, especially the back, relieve muscle fatigue and restore energy;
B. at the same time, improve blood supply to the head and enhance arm strength. If you are afraid to try handstand, you can practice this pose first.
C. Strengthen the strength of legs and arms, and shape the best shape of legs and arms;
D. Invert the abdominal organs, increase the endocrine of the abdominal organs and regulate the endocrine system;
E. improve chest sagging and help strengthen the chest;
F, shaping the hip shape and improving the hip shape of the hip.
G. remove the flesh from the arm and improve the hunchback and round shoulder.
Precautions for dog type with one leg down:
A. When stretching one leg, pay attention to the hip position, don't turn the hip, support the leg of the body, keep it still, and stretch the straight leg and the supported leg in the same plane;
B. The supported legs should be stepped firmly, the knees should be straight, the soles of the feet should be on the ground, the thigh muscles should be tightened, and the heel and knee socket should be in a straight line to the hip ischium;
C. Push the palm to the ground, the arm and trunk reach the ischium, and the thighs are in a straight line. Turn your arms outward from your armpits, relax your shoulders and neck, and keep your head and spine in a straight line.
So much for the detailed explanation of asana. Get up early every day and keep practicing 10 minutes, and you will definitely get the good figure you want! Yoga practice lies in being able to persist, and persistence is the final victory. You can do it! Come on!