A flexible body is a sign of femininity. And a set of stretching exercises will help to achieve this. The main conditions for success are systematic training and the ability to feel your own body.
Instructions
Step 1
Stand straight with your feet together and raise your arms up. Inhale, reach for your hands. As you exhale, bend at your hip joints and pull your torso towards your hips. Put your hands on your shins and gently, without jerking, stretch your chest towards your legs. Relax your thigh muscles as much as possible. Relax your back and arms after 1 to 2 minutes. Then round your spine and slowly lift your body up.
Step 2
Spread your legs shoulder-width apart, lower your arms along the body. With an exhalation, fold in the hip joints, direct the body between the legs, put your hands on your calves. Do not round your back, stretch forward with your chest. Lock the position for 40 seconds. Turn your body to your left leg, place both hands on the shin of the same name, and pull your chest towards your thigh. After 40 seconds, stretch your right leg. Return to the position between your legs, and with an inhalation, round your back, lift your upper body.
Step 3
Bring your right leg forward, set your left leg back. With an exhalation, tilt the body towards the right leg, place your hands on the floor. Make sure that your knees do not bend. Point the toe of your right foot towards you, fix for 10 seconds. Then pull your fingers away from you. Do 5 reps. As you inhale, bend your knees and lift your body up. Swap your legs and stretch your left leg.
Step 4
Sit with your legs apart, arms raised up. With an exhalation, tilt the body towards the left leg, catch your toes with your fingers. Try to relax as much as possible. After 1 minute, while inhaling, lift the body up. Repeat the stretch to the other side.
Step 5
Get on your knees, spread your shins as far apart as possible. Sit between your heels. Then lean back, helping yourself with your hands, try to completely put your back on the floor. If your body does not yet allow you to take the final position, then lower back as much as possible, stick with your hands. Constant training will help you eventually complete the exercise.
