10 sets of Yoga sequences for back discomfort, hip stiffness and insufficient flexibility of legs

What’s more valuable is that almost every set of basic postures is just arranged, without any difficult movements, beginners can practice zero basis. And the arrangement ideas are clear, and the movement order and your own practice or yoga teacher’s lesson arrangement can be used. < / P > < p > this is a yoga sequence with flexible spine, relieving discomfort of shoulder, neck and upper back. It is especially suitable for people who are sedentary for a long time. When doing shoulder neck exercises, we must pay attention to: don’t shrug, relax shoulder neck at the same time, don’t deliberately use brute force. < / P > < p > are some common basic postures. We are all familiar with the middle action cat and cow. The lower left corner may be too small for people with insufficient shoulder flexibility, and the arm may not be able to land. You can choose to pad a pillow or yoga brick under the head to lower it. < / P > < p > we can see by comparing with the above Yoga sequence to relieve the discomfort of upper back: the above sequence mainly relieves the discomfort of upper back through “flexible spine opening chest”, while this sequence mainly relieves the discomfort of upper back through “flexible shoulder joint and back twist”. < / P > < p > this set is mainly for the lower back. The lower back is also divided into two types, one is to relax by twisting, and the other is to ease and relax by stretching. < / P > < p > you can compare with the sequence of the upper back. When the upper back is relieved, it is mainly the chest and shoulder neck; when the lower back is relieved, it is mainly the hip joint and lumbosacral joint. Don’t take this sentence as nonsense, think about it for yourself, and then apply it to your daily practice or style arrangement. < / P > < p > this set of postures for relieving the lower back adds a lot of postures for stretching the front of the body, but we should pay attention to it when we practice or arrange it: while increasing the flexibility of the front side of the body, we should also exercise the strength of the back side. < / P > < p > this is a yoga sequence of stretching the back of the thighs. The flexibility of the back of the legs can be said to be the pain point of many yoga beginners. For example: down dog style, sitting and bending forward, Monkey Style and so on, all of which need the support of flexibility at the back of the leg. So this set can also be seen as a sequence to strengthen the hip flexion. In fact, there are many yoga sequences and postures in the back of stretching legs. The key points are: the pelvis is straight or forward, and the toes are back. All in all, lengthen the back of the leg. At the beginning of the exercise, the body is relatively rigid, you can bend the knee slightly to complete. < / P > < p > this is a sequence around unlocking monkey. We see that it mainly increases the ability of hip joint flexion and extension, and increases the flexibility of legs. < / P > < p > this is a set of partial Yin exercises, mainly to increase the ability of hip abduction and external rotation. Those who want to unlock double lotus and cross can practice this sequence more. < / P > < p > emphasize that the center right cattle face hip joint is external rotation and adduction, do not regard it as internal rotation and adduction. I’ve made this mistake before, but someone pointed it out to me in the comments area. You are welcome to correct and discuss any mistakes and different opinions. < / P > < p > hip opening is very important in yoga, which we all know, but we must practice step by step, and increase the flexibility of the body while cooperating with strength training. Balance is the key. Focus