Yoga Horse Pose

Horse-riding yoga is an important movement in Japanese yoga and is also a favorite movement for yoga beginners. This movement seems simple, but it requires a reasonable combination of leg and abdominal muscles. If you fail to maintain the riding posture accurately, it may cause lumbar muscle strain, which will not be worth the effort. Correct horse-riding yoga can improve the body's mobility, strengthen the toughness of the thigh muscles, and shape the beauty of the female body.

effect:

Open the pelvis, stimulate and relieve the pressure and tension of the pelvis, promote blood circulation in the pelvis, nourish the reproductive organs in the pelvis and strengthen their functions; stretch the legs, tighten the abdomen, effectively eliminate or reduce excess fat in the abdomen and legs, and make loose body lines firm; strengthen the leg and waist and abdominal muscles, and enhance the body's balance.

Step 1:

Kneel upright with your back straight. When you inhale, bend your right leg and take a step forward, with your toes pointing forward and your knee not exceeding your toes. Place your palm on your right knee.

Step 2:

Keep your back straight, arms straight, and fingertips pointing down; when exhaling, tighten your hips, press your body downward, and keep your fingertips as close to the ground as possible to feel a stretch in your hips. Hold for one breath.

Step 3:

When you exhale again, press your hips down, tighten your abdomen, and slowly bend your body backward; slowly bend your head backward to stretch your cervical vertebrae; open your shoulders backward, keep your fingertips as close to the ground as possible, and open your chest; maintain the posture for 3 breaths.

Step 4:

Inhale, support your waist with your palms, and slowly return your body to the starting position. Then retract your right leg and kneel on the mat with both legs. As you exhale, bend your body forward and sit your buttocks on your heels. Rest for a moment, then switch legs and continue the exercise.

Wrong posture:

Beginners or people with lumbar spine problems are prone to over-squeezing the spine and causing injury, so they must practice within their ability and not exceed the force they can bear. If you feel a strong squeeze on your back, or have symptoms such as dizziness or nausea, it means you have exceeded your limit and you should stop bending downward immediately. At the same time, pay attention to maintaining your center of gravity and correct position to avoid injuries to your neck and spine.