How to do the yoga single-leg back stretch?

It is said that women who practice yoga are the most beautiful, and this is absolutely true. Don’t think that yoga is just something you do casually. If you really do it with your heart, yoga will bring you many benefits. First of all, it will definitely make women's bodies better and sexier. Secondly, yoga practice will also help calm one's irritable mood and drive away inner demons. So, how should you do the yoga single-leg back stretch?

Start from the "stick sit", bend your right knee and place it on the ground at a 90-degree angle to your left foot, place your right heel against your crotch, and place your right toes against the inner thigh of your left foot.

Inhale, raise your arms, straighten your back, and stretch your arms upwards as far as possible, with your palms facing inward.

Driven by the lower pelvis, exhale and slowly stretch your body forward toward your left foot, keeping your back straight. Push your left heel straight up with your toes pointing upward. Lengthen your shoulders and don't relax your arms. Continue to stretch forward until you reach or even exceed the position of your left foot.

Inhale, straighten your back again, then exhale while slowly stretching your upper body forward, first your abdomen, then your chest, face, and finally your forehead, resting on your left calf. Grasp the outside of your left foot with both hands. If you want to increase the difficulty, you can try clasping one wrist with the other. Be careful to keep your back as straight as possible. The left knee should not be bent while it is straightened. Hold this pose for 4 to 12 breaths or longer, as long as you feel comfortable. Then gently reverse back to step 1 and repeat with the other foot.

Yoga cat stretch

Cat stretch is a common pose in yoga practice. It is completed through breathing combined with waist and back exercises. Cat stretch can fully exercise the spine, increase the flexibility of the spine, stretch the back, and stretch the back and shoulders. At the same time, it massages the abdomen, enhances digestive function, and improves constipation. This pose is very gentle and safe. It can be practiced frequently, especially before going to bed, which can improve sleep quality.

Kneel on the yoga mat with your limbs on all fours, your feet can be separated to the width of your shoulders, your thighs are perpendicular to the ground, your arms are perpendicular to the ground to the width of your shoulders, your insteps are stretched straight on the ground, your fingers are spread wide and supported on the ground, your middle finger is facing forward, your back is kept straight with the ground, your upper arms are externally rotated to open your shoulders, and your elbows should have appropriate elasticity

Inhale, as you inhale, slowly lower your back, naturally lift your hips, lift your chest, and slowly lift your head as your spine bends. Lengthen your neck, don't shrug your shoulders, look diagonally upward, and bend downward into an arc as you inhale. Keep your arms and thighs perpendicular to the ground, and do your best as you inhale.

Exhale. As you exhale, slowly retract your back, then continue to arch it upwards. Slowly tighten your abdomen, and let your spine form an arch. As you exhale and your back arches, slowly lower your head. Look toward your thighs. Your thighs and arms are still perpendicular to the ground. As you exhale, arch your back to the highest point.

Repeat the above two sets of movements as you breathe. Let your breathing lead the movements, and make them smooth and natural. Do not hold your breath. Repeat several sets of breathing. After completing the cat stretch exercise, you can lie on the ground to rest or use the baby pose to relax.