1. Stand forward, bend over and grab your toes.
Definition of posture:
One-legged forward bending and toe-grasping is also a variant of the forward bending and stretching, which is difficult and not suitable for beginners, but suitable for advanced students who have been skilled in practicing the forward bending and stretching. The English name of this pose is Standing Forward Bend, and the Sanskrit name is Uttanasana. Ut means strong extension, and tan means stretching, extending and lengthening.
Asana effect:
1, which is helpful to improve digestion, relieve fatigue and strengthen knee joint and thigh.
2. Stretch hamstring muscles and muscles at the back of legs to relieve leg discomfort and strengthen abdominal viscera;
3. Slow down the heartbeat and restore spinal nerves.
Practice method of asana:
A. Stand in a mountain style, with your feet open at hip width (or with your feet together), with your toes pointing straight ahead, your hands facing up through your body, with your groin as the turning point, and your upper body stretching forward and bending down to keep your arms and legs straight;
B. look forward; Exhale, lift your left leg, straighten your body, pull your left foot with your left hand, open your crotch to the left, have a baby in your leg, stretch your spine and stretch your legs again;
C. Open your right hand to the right to keep balance, and keep the pose for 30 seconds to keep balance.
D Inhale, keep your back depressed, straighten your arms, and use the power of your fingertips to drive your upper body back to Yamanashi.
This pose is forward flexion, and the main function of forward flexion is to stretch the whole structure of the back side of the human body. In Ashtanga, this pose mainly focuses on stretching the hamstring muscles at the back of the thigh. In all forward bends like this pose, fold from the hips and lengthen the hamstring muscles-avoid bending from the waist.