Do you want to learn how to sit on the twine? No problem! Perform a set of exercises for twine and over time your muscles and joints will gain elasticity and flexibility, and your body will be elegant and graceful!
1) Take the position as when performing the lunge exercise: one leg is forward and bent at an angle of 90 degrees. Take the second leg back, the toes touch in the floor, look up the heel. Leaning your upper body on a bent leg, align your spine and relax your shoulders. Hold this position for 30 seconds. Then repeat this exercise on the other leg.
2) Take the starting position of the previous split exercise: the right leg is bent at the knee and put forward, the second is laid back. Move the body slightly to the left, and bend over so that the elbows touch the floor. Your right knee will probably interfere with this, so take it to the side. In this position, you need to relax and breathe deeply, but calmly. The more your torso moves away from the right foot, the easier and more the hip joint will open. Hold this position for 30 seconds, then repeat this exercise on the other leg.
3) Bend the left knee, the torso is straight, the right leg is extended in front of you, pull the toes towards you. The hips are on the same level. If you can, lower your hands to the floor, if you still find it difficult to be in this position, then put your hands on your right leg. After taking a deep breath, straighten the upper body, bend down as you exhale, while the back should be even. Pull your pelvis back and try to touch the floor with your shoulders. Hold this pose for 30 seconds. Now repeat the split exercise with the other leg.
4) Get on all fours, move your right knee until it touches your right wrist. In this case, the right thigh should be parallel to the floor. Then it is necessary to advance the left leg until the foot is under the pelvis on the left side. Now stretch your left leg back. You don’t need to lean forward. Then bend back, moving your pelvis down. During the exercise, help yourself with your hands and watch the pelvis, preventing it from moving to the sides. If this is difficult, you can use a folded blanket or blanket, placing it under your right buttock. The lower the pelvis falls, the stronger you need to press your fingers to floor, and the lateral muscles of the waist – pull.
Hold this pose for 30 seconds. Now repeat this exercise for the twine with the other leg.
Perform all of the above exercises for twine and flexibility development daily 10-15 times.
Performing twine. Get on your left knee, stretch your right leg forward. The hands are on the floor. The shoulders and pelvis should be parallel to the floor, and the hips should be facing forward. Slowly move your right leg forward and your left leg back. You can not rush to straighten your legs at the knees. Over time, your joints will become more mobile, and the pelvis will drop even lower, and the legs will straighten without difficulty. Keep your back straight, do not let it lean to the side (especially towards the front leg).