Ball skills assess lower limb flexibility and balance

The goal of this class is still to use yoga postures to build the strength and flexibility of your lower limbs. Okay, let's get started now!

I. Appraisal items:

Lower limb and quadriceps strength: Squat against the wall, spine facing the wall, a few feet away from the wall until your knees are at a 90-degree angle, and the quadriceps of your thighs are almost parallel to the ground. Back against the wall, suck your navel towards your spine, and hold this position for as long as possible. Measure the length of time you spend squatting against the wall.

Fitness skills:

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1. Samurai posture I: Right foot forward, left foot behind. Spread your legs about 4 feet apart. Turn your left leg inward at a 45-degree angle. Note: You may feel normal stretching in your ankles and heels. Bend your right knee at 90 degrees. Turn your hips towards the front of the yoga mat. Suction the navel towards the spine, lower the tail vertebrae, and lift the chest cavity away from the waist. Stretch your arms around your head and take 5 deep breaths. As shown in the figure.

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2. Samurai posture II: Right foot forward, left foot behind. Spread your legs about 4 feet apart. Turn your left leg inward at a 45-degree angle and turn your hips to the left. Note: Check the alignment of the right knee. Your knees should point directly towards the ankle joint and not turn inward. Spread your arms, hold this position, and take 5 deep breaths. Then switch to the other side of your body and repeat the previous process in the same way.

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3. Triangle pose: As shown, place your feet about 4 feet apart. Keep your left foot parallel to the yoga mat and turn your right foot inward. Slide your left hand down your left leg and feel the stretching of your legs and torso. Hold this position and take 5 deep breaths. Then switch to the other side of your body and repeat the previous process in the same way.

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4. Supported, passive dove pose: In this photo, I support the student from the back. You can practice against the wall without anyone supporting you. Sit down so that your body is about 6 feet away from the wall. Place your right ankle on your left knee. Bend your left knee towards your body and slide your back towards the wall. Try to sit upright, close your eyes, and feel the effect of gravity. Breathe and mobilize your mind to move energy towards your hips. Hold this position for 3 minutes, then switch to the other side of your body and repeat the previous process in the same way.

II. Evaluation project

Stand on one leg and let your partner test your balance. Switch to the other side of your body and measure your balance at this time. Now, close your eyes and repeat the same test.

Fitness Tips:

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1. Golden rooster Independent Position: Hold your eyes about 4 feet from the front of the yoga mat. Move your torso, lift your right leg, and place the sole of your right foot above or below the knee of your left foot. Put your hands on your hips or hold them above your head. Take a deep breath 10 times, then switch to the other side of your body.

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2. Maintain the T-pose (Samurai pose III): Continue to focus your eyes 4 feet away in front of the yoga mat. Suction your navel towards your spine, stretch your feet back, and point your body towards the floor until your body is parallel to the ground. At this point, when viewed from the side, you look like a T. Place your hands around your waist or stretch your arms to your sides. Hold this position and breathe 5 to 10 times. Then switch to the other side of your body and repeat the previous process in the same way. (Internship Editor: Wu Jinyu)