YIN YANG YOGA 【Method of TFL】

Prepare two tennis balls with a finger's space between them, a sock, and a stick for bamboo yoga; practice safely with a towel on the knees, breathing, and watch video.

This yoga method trains muscle strength checks by alternating sides, starting from left or right leg, with partner guidance or a rubber tube, and comparing left versus right strength.

Take before photos with a phone to compare self-maintenance effects, using distance and angle, noting date; lie on your side and raise each leg with the toe facing forward.

Improve right/left difference in the TFL area through finger pressure and elbow massage, compare ischium alignment, and practice weight shifts and twists on both sides.

Practice a yin yang yoga sequence of side-lying poses to stretch the side body, rotate the neck, lift the trunk, and flow into down dog.

Lie on your side and use tennis balls to massage the origin to insertion of the left and right TFL, practicing side-lying shiatsu for the tensor fasciae latae.

Take before-and-after photos at same distance and angles; note date; toe facing front. Lie on your side with feet together at 90 degrees to shinbone, lift each leg.

Check hip abduction range of motion and compare before-and-after photos to assess self-maintenance. Watch for trigger points and stiffness, noting left-right differences during poses, stretches, and shiatsu yoga.

Stretch the adductor muscles through alternating leg holds. Incorporate ankle movements dorsiflexion, plantar flexion, inversion, and eversion while exhaling and then inhaling.

Develop abductor flexibility with side-lying leg lifts, lifting each leg upward on inhale and lowering it in controlled upward and downward motions.

Practice adductor poses sequence a, moving through poses with knee position changes, sitting with feet together, bending forward on exhale, returning on inhale, and interlocking fingers from under the legs.

Extend upper body in sequence b, block thighs with elbows as you exhale, bend forward, touch palms to floor, inhale to rise with arms and feet, toes upward, exhale back.

Explore ankle movements essential for stable walking and running, including plantar flexion, dorsiflexion, inversion, and eversion, to improve knee, hip, and shoulder range of motion.

Explore Goraksa-asana, a deformation version named after Goraksha Natha, founder of hatha yoga. Build hip adductor and abductor flexibility; use wall support if needed, keep focus on breathing, relax hips.

Engage the buttocks to support the TFL in a wide-leg stance with toes facing outward; exhale to twist left and right, lift the trunk with both arms, and inhale back.

Perform a seated leg sequence by lifting each leg from knee to sole, rotating to each side on exhale, returning on inhale, then bending forward and releasing arms and legs.

Perform a knee-standing sequence that alternates touching the heel to the opposite groin, interlaces fingers, raises arms, twists to grab the great toe and knee, and exhales with each movement.

Coordinate a forward bend with leg-crossing transitions, bending the upper body on exhale and returning to the starting position on inhale, alternating right-to-left and left-to-right.

Learn yin yang balance through breathing checks and tennis ball shiatsu. Practice side-lying positions and palm touches to balance nasal flow and calm the mind.

Practice Sequence A of yin yang yoga to coordinate adduction and abduction through one-leg down dogs, knee lifts, and forward slides while keeping the knees off the floor.

Practice sequence b of yin yang yoga focusing on adduction and abduction, coordinating inhale and exhale through down dog, knee touches, forward steps, twists, and arm raises.

Practice a five-minute morning yoga flow from yin yang yoga, alternating right and left side poses with forward arm extensions, back bends, and inhaling and exhaling breath transitions.