Many people who like to practice strength yoga, like to practice some yoga series movements with sufficient strength and strength, but sometimes you will find that after some high-intensity yoga, the muscles will be particularly sore the next day! This It’s the result of not doing foot stretching!
Today, I will share 10 deep stretching yoga movements for everyone. It is also suitable for people who are stiff and nervous. Hurry up and collect them!
Action 1
Mountain pose, prepare a foam roller
Inhale, lift your right foot on the foam roller
Static pause for 10-12 breaths
You can also choose to roll the soles of your feet back and forth for 60 seconds
Action 2
Sitting position, left leg bent, right leg straight
Toe hook back, place foam box under the right calf
After rolling back and forth for 60 seconds, switch to the other side
Action 3
Lie on your stomach, put your hands on your elbows, and bend your right knee slightly
Roll back and forth with a foam roller on the front of the right thigh
After staying for 60 seconds, switch to the other side
Action 4
Lie prone with the right elbow flexed in an L shape
Place a foam roller under the inside of the right arm
Scroll back and forth for 60 seconds and switch sides
Action 5
Lie on your back, left knee bent, right leg straight up
Inhale, straighten your right leg up and stretch your right foot
After 1-2 minutes, switch to the other side
Action 6
Low lunge preparation, a chair can be prepared
Left knee bent in front, right knee bent to the ground
Exhale, tighten your core, and feel the stretch in the front of your right leg
After staying for 1-2 minutes, switch to the other side
Action 7
Exit from the previous movement and go into Dove Pose
Inhale, rotate your right hip externally, and land on the outside of your right leg
Keep your spine extended, keep your hands on the ground
After staying for 1-2 minutes, switch to the other side
Action 8
Lie on your stomach, knees bent, hips extended
Put your elbows on the ground and enter the frog squat
Pay attention to tightening the core, do not slump
Stay for 1-2 minutes
Action 9
Mountain pose, the chair is one upper body distance away from the body
Exhale, tighten your core, and bend your body forward
Hold the back of the chair with both hands, inhale, and restore
Repeat the exercise 10-15 times
Action 10
stand on the end of the mat
Exhale, bend your body forward
Move your hands forward into a slanted plank
Inhale, bend your right knee and step forward
Exhale, tighten your core
Open the right hand and straighten up, twist the ribcage
Inhale, drop your left knee into Crescent Pose
Exhale, bring your hips back into Demigod Monkey Pose
Inhale, return to Mountain Pose after withdrawing from the plank
Repeat the exercise 8-10 times