? After a long period of practice, the monkey pose is not a difficult pose at all, but the horizontal fork has never been able to do it. In fact, for the cross, 180 degrees does not need to be opened, but normally it only needs to be between 120 degrees and 150 degrees. Excessive softness can also do harm to the body itself. After all, the purpose of practicing yoga is not simply softness, but softness: softness and strength coexist.
This set of Yin yoga exercises is recommended below. Each pose should be kept for 3-5 minutes under the condition of natural smooth and even breathing according to its own situation. For Ga people with good physical condition or those who practice for a long time, it can last for more than 8 minutes. After a period of practice, it can help unlock the fork.
1, baddha konasana: Sit in the middle of the mat, peel off the fat on both sides of the buttocks backwards, and let the ischium sit on the ground. With the help of your hands, your knees are bent and your palms are facing each other. According to your own situation, you can put your feet near the perineum or a little farther away. Put your hands around your feet, inhale and stretch your spine, and the upper body naturally exhales downward without any muscle tension. After a certain period of time, slowly exit the pose, stretch your legs forward and gently shake to relax.
2. Half-pigeon style: Four legs are kneeling in the middle of the mat, the right leg and foot are carrying the ground, the left knee is bent, and a big step is taken back, so that the left calf is parallel to the hip. You can also draw your left calf closer to your body according to your own situation, inhale and stretch your spine, put your hands on your sides, exhale and stand upright, then hold your left knee with your left hand and gently put your right hand behind your left foot to keep up. After a certain period of time, slowly exit the pose, return to the four-corner bench pose, and then change to the other side to practice.
3. Double-angle variant: stand in the middle of the mat, with more than one leg apart, inhale upward with your palms facing each other, lengthen your back, exhale, drive your body forward and downward with your palms touching the ground, and stretch your arms forward indefinitely to lengthen your whole back. After a certain period of time, first raise your head, hold your hips with your hands, and tighten the abdominal core. Then slowly lift your body, exit the pose, put your legs together, put your hands on your sides, and lower your head slightly to adjust your breathing.
4. Bend your knees and double corners: Like the three double corners, keep your back stretched, your knees slowly bend down, your arms infinitely stretch forward, and your whole back stretches. After a certain period of time, first raise your head, hold your hips with your hands, and tighten the abdominal core. Then slowly lift your body, exit the pose, put your legs together, put your hands on your sides, and lower your head slightly to adjust your breathing.
5, squatting frog: starting from the double-angled knees, the knees slowly stand on the mat, the thighs and hips are horizontal, and the elbows and elbows are attached to the mat. Hips sink in the direction of the mat, and after a certain period of time, slowly exit the pose to relax and adjust breathing.
6. Figure-of-eight twist: Starting from the breaststroke, hold your body slowly with your hands, with your right leg passing under your body, your right hip touching the ground, bending your knees, making your right leg parallel to the ground, your left leg bending your knees, and your head resting on your right forearm. After a certain period of time, slowly quit asana and practice on the other side.
7. Sit in the corner: Sit on the mat with your legs apart as far as you can bear. Inhale with your arms and stretch your back. Exhale your arms and move forward and down. According to your own situation, choose to lower your body. Keep your back stretched throughout the process. After a certain period of time, tighten the abdominal core, slowly withdraw from the pose, retract your legs, gently shake and relax, and adjust your breathing.
8. Sit-ups bad DHA konasana+ Sit-ups Angle: These two poses need to be practiced against the wall. Lie on your back, lean against the wall, keep your hips close to the wall, put your hands on your sides, bend your knees, put your feet together, open your knees to the sides close to the wall for a certain period of time, slowly open your legs and want to open them to the sides, and stick your legs to the wall and enter the sit-up angle. After a certain period of time, slowly exit the pose and enter the body-lifting pose.
? The above asana suggests practicing every other day. If you want the effect to be more obvious, you can choose to practice once in the morning and once in the evening. In short, we should practice consciously according to our physical condition. Don't deliberately think about how long it will take to reach the cross, but keep practicing and practicing, so that unlocking the cross will come naturally!