常练瑜伽,我们都知道根基双脚的练习很重要,因为双脚以及脚踝是否稳定有力,不仅直接决定了整个体式的练习状态的好坏。
![](https://p3-sign.toutiaoimg.com/pgc-image/e0578fb6943e44d0980db0bace9406f0~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=HFXfvlWmBAUBobZLJlgoR%2FyeL8k%3D)
而且在日常生活,也时时刻刻影响着人们的健康。双脚的问题,会直接影响膝盖、双腿和髋部,甚至是脊柱的健康。
![](https://p3-sign.toutiaoimg.com/pgc-image/5abec760da5e46ef8731b4068b0c634b~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=tGeRje%2Fz21l0rKN7X7taSx3VIaE%3D)
![](https://p3-sign.toutiaoimg.com/pgc-image/1b533f51b81546e0a8d283d6b1f16c50~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=14frvzA7jk%2F57JHsPhqzvZ%2FWZK4%3D)
常见的X、O型腿,长短腿,髋膝踝疼痛弹响,骨盆侧倾,脊柱侧弯等等都多多少少与双脚出现问题有关。
![](https://p3-sign.toutiaoimg.com/pgc-image/90012405dd3c4fdc8a49ff59af0e46b7~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=GCpwrc0jeT%2BHKhZMYyG5Ox3cnAo%3D)
练瑜伽,根基双脚很重要,而对于身体健康,双脚的练习更重要。
所以,今天给大家推荐一套加强根基双脚,稳定脚踝的动作,有事没事儿,一定要常练!
第1步:放松双脚和小腿
动作1:放松足底筋膜
![](https://p3-sign.toutiaoimg.com/pgc-image/ecc59deaa48e4b7385b45db3a552d293~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=%2FK1omK9SQ1jD7QDP707LF6Talc4%3D)
从脚掌开始放松,缓慢的按压滚动10次然后脚中部缓慢的按压滚动10次最后放松脚后跟缓慢的按压滚动10次直到双脚完全的放松
动作2:放松脚背小腿前侧
![](https://p3-sign.toutiaoimg.com/pgc-image/1fec84a41b9b48e885523f0434a07a2a~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=r4%2Bfbpv3%2FgDd47sNxaQmlPfLYMQ%3D)
慢慢的抬起右腿向上
让右脚右小腿的延展更加深入保持30秒-1分钟,换另一侧
动作3:放松脚掌小腿后侧
![](https://p3-sign.toutiaoimg.com/pgc-image/a73b5cc884d8450d8e88a728513ee0bd~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=6JHwkk4RifG5iUCWJizmhSlwVzA%3D)
脚后跟在地面上,双腿扶墙身体尽量靠近墙壁拉伸小腿后侧和脚掌保持30秒-1分钟,换另一侧
第2步:双脚和脚踝热身
动作4:抬脚趾练习
抬起其他4个脚趾,并将脚趾打开呼气,抬起大拇指向上重复练习10-20次将大脚趾抬起,其他脚趾依次抬起然后还原,重复练习10-20次
动作5:背屈趾屈练习
![](https://p3-sign.toutiaoimg.com/pgc-image/5015a55537db4d268bbd7d1b752c1f79~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=7%2BypulR1v2hSWm3OrMG3QBrebXs%3D)
动作6:划圈
![](https://p3-sign.toutiaoimg.com/pgc-image/dc6144cbaacc4d13ac507afa65c3ddf0~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=fw53ne6ZrnNbKQxzNk0op8ZuQIU%3D)
第3步:抗阻加强练习
动作7:背屈趾屈抗阻练习
![](https://p3-sign.toutiaoimg.com/pgc-image/4167f849a85d40d489e9a93c03696b4e~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=DFH58vK1K%2BByj4J8PDeTkXiY%2FlM%3D)
![](https://p3-sign.toutiaoimg.com/pgc-image/a5f245165c9c4524a85b24a6a8879bd1~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=DUrag4GWDoKow%2Bb8b2NgmX5eluI%3D)
重复练习10-20次,换另一侧
动作8:足内翻外翻抗阻练习
![](https://p3-sign.toutiaoimg.com/pgc-image/4658450416fc44ee820d2fbdab5ed516~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=MzxqCFsC5NbnZVeJV%2Fgg1G3YbfE%3D)
动作9:双加抓握练习
![](https://p3-sign.toutiaoimg.com/pgc-image/2087b851099d4e3bbb5c279731292f99~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=UwtWmckA5u7FEc5VjLFL3ofqS4g%3D)
第4步:稳定性练习
动作10:站立提踵练习
![](https://p3-sign.toutiaoimg.com/pgc-image/08b1a8ee33094d6c8d63a6ee474827d1~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=rhpQNVpAw2N5UF1nRPtDEoZrh8g%3D)
动作11:
![](https://p3-sign.toutiaoimg.com/pgc-image/19d0b72cdcb648ecaee1ba81a0c1c4dc~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=Tqy7BEE3DZSw3si2BiDmGTvUrDw%3D)
![](https://p3-sign.toutiaoimg.com/pgc-image/c1b83856913d4d8db583ec8c1e7ee4e1~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=uQSMkjDfWOk8UAEUrOBIMqCeqK0%3D)
![](https://p3-sign.toutiaoimg.com/pgc-image/5cd984f763294e51b0cbf85c35a5a362~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=gQDYZjCmN8S35uyelTXV4zEDI3Y%3D)
动作12:
![](https://p3-sign.toutiaoimg.com/pgc-image/5e4d6f21bae240e9bea2f696882314f6~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=I7nxO2bnWXInbvGCV6OJQJ9i%2BD4%3D)
![](https://p3-sign.toutiaoimg.com/pgc-image/6d9c0353257947a4ac71df9dc78508fe~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=4g5Ng%2Fm%2BiDOwKKzpNyffVvA%2BhBo%3D)
第5步:日常生活双脚工作模式重建练习
动作13:
![](https://p3-sign.toutiaoimg.com/pgc-image/64e8830487ad4bfa9177d802f7186a46~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=0yKV%2FAYkBhPMqVXWs0waKm%2FBOUg%3D)
动作14:
![](https://p3-sign.toutiaoimg.com/pgc-image/31d7175ee24a494d81de61cd6c985940~tplv-tt-large.jpeg?x-expires=1970016552&x-signature=Uved6yUU9F1sB1A0%2B6TNWhg%2BR5c%3D)