Yoga poses: One-legged back stretching

In yoga, the source of vitality lies in the spine. Simply put, a person's mental and physical health depends on the health of his spine. "One-foot back stretch" can be regarded as the initial posture of "two-foot back stretch". They are very helpful for stretching the spine and are also very beneficial for the health of other parts of the body. However, if the spine is not stretched properly, injury may also occur. So be sure to pay attention to your mentor's instructions when doing any movement to stretch your spine forward.

Practice:

1 Starting from "stick sitting", bend your right foot and place it on the ground at a 90-degree angle with your left foot, rest your right heel in the understep position, and press your right toe against the inner thigh of your left foot.

2 Inhale, lift your arms, straighten your back, stretch your hands upward as far as possible, with your palms facing inward.

3 is driven by the lower basin. Exhale, slowly stretch your body forward in the direction of your left foot, and keep your back straight. Push your left heel straight and your toes face up. Stretch your shoulders and do not relax your arms. Continue to stretch forward until you reach or even exceed the position of your left foot.

4 Inhale, straighten your back again, and then breathe out while slowly stretching your upper body forward, first with your abdomen, then with your chest, face, and finally your forehead placed on your left calf. Grab the outside of your left sole with both hands. If you want to increase the difficulty, you can use one hand holding the other wrist instead. Be careful to straighten your back as straight as possible. Do not bend your straight left knee. Hold this position for about 4 to 12 breaths or more, and practice as long as you feel comfortable. Then gently reverse the order back to step 1, and repeat the above steps with the other foot. Mistakes are often made in

:

* Pressing your forehead on your thighs without stretching your upper body will severely bend your back and cause back pain. * Hold your breath. The body leans towards the side of the bent feet, causing the back to tilt.

Difficulty adjustment:

If you can't reach forward and grab the soles of your feet with both hands, you can put a yoga rope on the straight soles of your feet, then grab it with both hands, and stretch your body forward. If you can't straighten your back, sit on a mat to help stretch your spine.

Movement changes This is an upgraded version of the difficulty that tests the flexibility of your crotch: adopt a "half-lotus sitting" sitting posture, straighten your right leg, and place your left leg on your right thigh near your pelvis. Extend your left arm, bend back from your left back, keep your arms close to your lower back, and then hold your left toes tightly. Stretch your right hand forward and grasp the outside of your right foot, then stretch forward by the lower basin, placing your abdomen, chest and forehead on your right leg. After you are done, repeat the above action with your other foot.

Benefits:

* Improve spinal curvature problems. * Stretch the muscles of your shoulders, arms and thighs to relieve soreness and improve hamstring flexibility. * Eliminate foot fatigue and beautify lines. * Gently massage the abdomen to promote blood circulation in the lower body and improve the digestive system. * Treat hypotension. * Relieve mental tension and calm your mind.

Notes:

* The forward stretching posture may seem simple, but it is a difficult movement for some people with stiff bodies. Therefore, don't force yourself or use the strength of others to force pressure on your back to avoid long-term damage. * When stretching forward, the body can easily tilt to the side of the bent foot, causing the back to tilt. To have a safe and correct posture, remember to keep the lower basin in the center when you stretch your feet, and keep the navel at the same angle as the big toe in front of you. (Internship Editor: Long Weiquan)