Practicing yoga, there are often people who ask, there is no whole body stretch to delay the aging of the action, in fact, most of the asanas in yoga, are the overall practice, can achieve the purpose of full body stretching, let people practice more and more young.
So, today I will share with you 14 yoga movements suitable for "practicing against the wall" at home, extreme stretching, feeling super strong, insist on practicing, the more you practice the younger, beginners can also practice, collection level!
Action 1:
- The hips are against the wall, and the feet are separated to be the same width as the hips
- Beginners have feet a foot long distance from the wall
- Inhale, stretch the spine, exhale, flex forward
- Hold for 20-30 seconds
- If you can, keep your feet as close to the wall as possible
- The feeling is stronger
Action 2:
- The left calf is pressed against the wall, and the right calf is cushioned vertically
- Lunge, inhale, stretch the spine
- Exhale, sink the hip downwards, and keep the pelvic neutral position
- The groin is elongated and the anterior thigh stretch is strong
- Hold for 20-30 seconds, swapping the other side
Action 3:
- On the basis of action 2, if you can
- Inhale, stretch the spine, exhale, bend backwards
- Raise your hands above your head and bend your elbows against the wall
- Hold for 20-30 seconds, opening the hips while opening the shoulders
Action 4:
- Kneel facing the wall with your hands raised above your head
- Place your hands on the wall, exhale, and rotate your arms inward
- Sink the shoulders and hold for 20-30 seconds
Action 5:
- The side walls kneel, inhale, and stretch the spine
- Raise your hands upwards above your head
- Exhale and bend your body to the left
- The left arm pushes against the wall and the right arm extends upwards
- Use the power of the left hand to push the wall and extend the side waist more
Action 6:
- Lie on your back on the cushion with your hips and legs against the wall
- Enter the inverted arrow style, bend your knees, and put your feet together
- Place your hands on the inner thighs
- Inhale, stretch the spine, exhale, relax
- Push your feet against the wall and spread your legs as far apart as possible to the sides
Action 7:
- The inverted arrow style begins
- The right thigh is swirled inward, the knee is bent, and the inside of the foot is against the wall
- The left thigh opens to the left
- Hold for 20-30 seconds with legs swapped
Action 8:
- Bend your knees close to your abdomen and spread your legs to your sides
- The large and small legs are vertical, similar to the lying frog posture on their backs
Action 9:
- Bend your knees and place your right foot on your left thigh
Action 10:
- The inverted arrow begins with the legs open to the sides
- Enter the supine crossbar and hold for 20-30 seconds
Action 11:
- The inverted arrow style begins, with hips and legs against the wall
- Sit up and put your hands behind your body
- The abdomen is as close to the thighs as possible
Action 12:
- Stand facing the wall
- Spread your legs slightly thigh-length
- With your back against the wall, your arms straight forward
- If you can, keep your feet as close to the wall as possible
- Feel more intensely and hold for 20-30 seconds
Action 13:
- With your back to the wall, kneel on the surface of the mat
- The feet are separated by the same width as the hips, and the knees are tiptoe in the same direction
- Inhale, stretch the spine, exhale, lean back in the pelvis
- The spine is bent back and your hands are placed on the back wall
- Push the wall with both hands and open the chest as far as possible to move forward
Action 14:
- Face the wall
- Kneel and enter the frog with your legs apart
- The body is bent forward, and the arms are on the wall