Practice these 2 moves often, beginner get yoga fork, really super simple

When practicing yoga for the first time, if we want to get a fork, we often do stretching the front side of the thigh (such as riding a horse, etc.), and stretching the back of the thigh (such as the demigod monkey style, etc.).

Of course, there is nothing wrong with such an exercise, and it is also effective for some gale people, because if you want to do a split, the muscles on the front and back of the thighs really need to be stretched.

However, there are also many Jia people who say that they often practice the above actions of stretching the front and back of the thighs, but the fork still can't go down, what to do?

So, today, I will share with you 2 simple actions, after doing the fork will go down a lot, do not believe, then try together:

Before practicing, take the right fork as an example, the right leg is in front, the left leg is in the back, do a fork action to shoot it, and then after doing the following 2 actions, shoot a group of the same action to see if you have improved.

Action 1: Left leg support, right leg imitating kick shuttlecock

Stand with your right leg raised

Exhale, flex your hips and raise your legs up 90 degrees

Thighs are rotated outwards and slightly adducted

Feel like kicking the shuttlecock that falls on the outside of your left leg with your foot

Inhale and settle down

Dynamically repeat the exercise 20-30 times

If exercised correctly, there is a noticeable sensation in the groin

Pay attention to practicing only one side, not changing sides

Action 2: Left leg support, right leg straightening single leg hip bridge

Lie on your back on the cushion, knees bent near your hips

Knees are on the same side as the toes, and the small bridge is prepared

Straighten your right leg forward

Exhale, lift the hip upwards, inhale, restore

Dynamically repeat the exercise 15-20 times

After doing the above 2 actions, everyone remembers to take another photo on the right side of the fork Oh, if there is progress, want to know the principle of action design, welcome to leave a message below the comment area.