Detailed explanation of one-leg back stretching yoga movements (picture)

1. Bend your right knee first and press the sole of your right foot against the root of your left thigh.

Open your knees as far back as you can, if you can do it beyond the right waist.

3. Make sure your left leg stretches straight with the left side of your body.

4. Inhale and raise your hands from the side of your body up above your head.

5. The elbow pulls the entire body upward and turns the body straight in the direction of facing the left leg.

6. Note: When you turn your body to face your left leg, your right arm feels difficult to stretch upward. But you need to straighten your right hand more upward and try to stay at the same height as your left arm.

7. Your hips must sit on the ground so that you can stretch your back upward correctly. At this time, your waist must be pushed forward to fully stretch your back.

8. Exhale and straighten your arms and back forward and downward. If you are flexible enough, grab the wrist of your right hand with your left hand and fasten it in front of your left foot. If you can't do this, grab the soles of your feet with your hands, or wrap the yoga belt around your left foot, and hold the yoga belt with both hands.

9. At this time, you need to press down on your right shoulder and rib to keep your shoulders balanced as much as possible.

10. Align the center line of your chest as close as possible to your left leg.

11. Inhale, press your waist down, and straighten your chest so that you can keep your back stretched without archting it. If your flexibility is not good enough, just keep it in this position.

12. Exhale again and continue to stretch your body forward and downward until your abdomen, chest, and forehead are against your left leg.

13. At this time, what you need to pay attention to is the knee of your right leg and the hip on your right leg. Relax the muscles of your right leg and keep your knees close to the ground as much as possible.

14. Press the right hip down to the ground. What you need to do is twist the thigh muscles of your right leg outward and press the right hip down to the ground.

15. Control your left leg, straighten your knees and place them on the ground, push your left heel forward, keep your toes straight up, and don't let the soles of your feet fall to the left.

TIPS：

1. In this action, we stretch the back. Let this pose work. It is not to push the body down as close as possible to the legs, but to press the hips down and sit on the ground. If the hips leave the ground and let the body stretch forward, it will not stretch the muscles of the back. Stretch must be fixed at one end and stretch the other end to effectively stretch. Therefore, the right hip must be pressed downward and the back stretched forward to stretch the muscles of the waist.

2. The straight legs must be controlled well. Only by stretching the leg muscles upright can it be possible to stretch the back correctly. The human body is an overall system, and every relevant part must be correctly placed in the corresponding position. Only then can it be effectively exercised to the parts that should be exercised. If the posture of the legs is incorrect, it is difficult to stretch the back muscles.

3. When doing each pose, you must know how to correctly control which key parts, so that the practice can be more effective, and this pose can exert its due effect. Otherwise, it will be difficult to have any therapeutic effect just by putting a pose. If you don't do it well, it will also damage the body, because the places that should not bear the pressure bear the pressure are under pressure, and the places that should be stretched are not stretched.