Sit on the mat or bed, stretch your legs together, lean forward as far as possible, touch your shins with your hands, and when you feel that the back of your thighs are strained, keep it for 15 to 30 seconds, rest for half a minute, and then do another group.
In order to increase interest and test your progress, move your hands forward as much as possible every time you practice until your hands are above the soles of your feet and your chest can touch your knees. Then hold your hands back and tilt your upper body back as much as possible. When you feel that the front of your thigh is tightened, hold it for 15 to 30 seconds.
At Harvard Medical School in the United States, nearly 10000 people with various diseases visit the hospital every year. In addition to giving drugs to patients, doctors often teach them how to cross legged meditation to eliminate mental stress and trouble. In Japan, many young women go to temples to cross legged meditation, fast and clear their minds, and the pressure and worries of work disappear.
When sitting cross legged, bend and cross your legs respectively, put your left ankle joint on the knee joint of your right leg, and lean forward to maintain this posture. If you can’t persist for 10 minutes, it means that your legs, ankles and hips are not flexible enough, and you usually lack flexibility exercises.
How to exercise your flexibility? The following two simple exercises only take about 5 minutes each time to stretch the waist, hips and legs, which can greatly improve the flexibility of the body and easily complete cross legged sitting.
sit forward
Sit on the mat or bed, stretch your legs together, lean forward as far as possible, touch your shins with your hands, and when you feel that the back of your thighs are strained, keep it for 15 to 30 seconds, rest for half a minute, and then do another group. In order to increase interest and test your progress, move your hands forward as much as possible every time you practice until your hands are above the soles of your feet and your chest can touch your knees.
kneeling stretching
Kneel on the mat, with your knees together and your ankles extended, so that both feet are on the mat. Then hold your hands back and tilt your upper body back as much as possible. When you feel that the front of your thigh is tightened, hold it for 15 to 30 seconds. Rest for half a minute, and then do another group. As the flexibility of the big and small legs increases, you will be able to lay your upper body on the mat.
After practicing for a period of time, your flexibility will be greatly improved. Generally, bodybuilders can start with a single plate (one leg is on the ground and the other leg is on it), and then sit cross legged slowly, that is, both feet are on the thighs of the opposite leg, the upper body remains straight, and the hands are crossed and placed at the navel to eliminate distractions. Sit for 20 to 30 minutes.
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