關於 lower body stretches for flexibility ，我們在網路上蒐集到這些相關的討論、資訊與評價

#cobra #yoga101 #englishbelow⬇️ #眼鏡蛇式 #體式介紹⠀
眼鏡蛇式是瑜伽中常見的體式，我記得剛開始練瑜珈時，我不懂這姿勢是在幹嘛呢😆 我想很多人剛開始也有這樣的困境，所以今天讓我好好地分享眼睛蛇式的基礎🧘🏽‍♀️☝🏽⠀
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🐍眼鏡蛇算是後彎，常當上犬式的替代式（主要差異在膝蓋大腿是否離開地面）⠀
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👍🏽 蛇式可幫助你：⠀
💛 加強整個背部，手臂和臀部⠀
💛 舒展胸部，肩膀，肺部，腹部並按摩內臟⠀
💛 緩解壓力和疲勞⠀
💛 打開心和喉嚨的脈輪⠀
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🌚 後面可接上的相反姿勢：下犬式，嬰兒式⋯⠀
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📝 記住的幾個點：⠀
💫 將手肘微微地向內收，不向兩側開掉⠀
💫 腳和大腿出力下壓，尾骨往地面啟動臀部⠀
💫 吸氣 胸向前向上，肩膀往後，想著耳朵和脖子有空間⠀
💫 留在這或手掌推地板並開始伸直肘部，保持深呼吸⠀
🌸 結束動作時 吐氣將身體降下趴會地板或接下一個動作⠀
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⭐️這樣的文章對你來說有幫助嗎？ 請在下面留言讓我知道😊👇🏽⠀
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～～～與我一起練瑜珈 @nuli.app ～～
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Cobra is such a common yoga pose, but when I just started, I didn’t know what I was supposed to be feeling or doing. ⠀
Now that I know a better, let me share with you 😉🙏🏽⠀
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Cobra is a reclining back-bending pose that is often practiced as an alternative to upward facing dog (knees off the ground) in sun salutations ☀️ ⠀
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Benefits:⠀
💛Strengthens arms, back & buttocks⠀
💛Increases flexibility in the spine⠀
💛Stretches chest, shoulders, lungs, abdomen & massages internal organs.⠀
💛Relieves stress & fatigue.⠀
💛Opens heart & throat chakras.⠀
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🌚 Counter poses: Downward facing dog, child’s pose... ⠀
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Things to remember in this pose:⠀
💫Slightly squeeze your elbows towards your body rather than letting them go out to the sides.⠀
💫Press firmly down through the tops of your feet and your thighs. Draw your tailbone toward the ground.⠀
💫On an inhale, reach your chest forward and up. Draw your shoulders away from your ears.⠀
💫Stay here or press into your palms and begin to straighten your elbows. Keep your legs engaged as you lift your chest forward and up.⠀
💫Stay in the pose for up to 30 seconds.⠀
💫To release, lower your body as you exhale and rest on the floor.⠀
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Give it a try 🙌🏽☺️ ⠀
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⭐️ Was this helpful? Let me know in the comment section 👇🏽🙏🏽

15min stretch sequence on your back
This pretty much sums up my yoga practice these days- lying down stretches on my bed. It’s a good way to wind down and relax, while giving my body a nice and easy stretch.
Also it’s perfect for someone who is trying to gain flexibility in the hips, hamstrings and lower back. Having the legs against the wall not only makes stretching easier for those who are tight, it also helps allow the mind and body to relax, and stimulate blood circulation.
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Hold each pose for 1min.
For all poses, do your best to keep your shoulders down, and the back of your neck long. Instead of using your arms to pull, use the deadweight of your upper body to do the work. Focus on deepening your breath to help you stretch.
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#foxyroxyyoga #practiceandalliscoming #stretching

Stretching without a mat 🤗
These are some inner thigh, hamstring stretches and forward bends that I love doing whenever I feel so tight. The best thing about them is I can do them without a mat, anytime, anywhere.
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1. Yogi Squat (Malasana)
Push elbows into inner knees to lift chest.
Lengthen spine & draw shoulders away from ears.
2. Garland Pose (Malasana)
Reach forward, wrap arms around shins and grab hold of heels. Fold forward to stretch the spine and inner thighs.
3 + 4 + 5. Standing Forward Bends
Bend knees as much as you need to keep belly on your thigh(s), let head & upper body hang. If you have low/ high blood pressure, keep head slightly lifted. You want to shift your weight to the balls of your feet to really stretch the hamstrings and lower back more.
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Hold each pose for a minute.
If you tend to get dizzy easily, hold shorter, and rest in a squat in between the standing forward bends.
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If you’re dealing with back injuries, please seek advice before doing them :)
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#foxyroxyyoga #practiceyogachangeyourworld #flexibility

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Enjoy this full body cooldown stretch that you can do after any workout to relief your body and help you with muscle recovery.

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#cooldown #fitness #stretch

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