When practicing yoga, I often hear the teacher say to open the hip
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Why? What’s the benefit of opening the hip? The hip is located in the middle of the body, which is the connecting part of the trunk and lower limbs
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It is the largest weight-bearing joint of the human body, and also the center of our energy
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Hip opening can open up the channels of the upper and lower circulation of the body, improve the problem of cold hands and feet all year round, help metabolism, promote blood circulation in the pelvic cavity, help pelvic metabolism of garbage toxins, prevent gynecological diseases, and relieve low back pain
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The following share a group of open hip sequence, flexible hip, nourish the pelvis, the effect of lever drop! 1
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The goddess variant enters the goddess pose, hands in front of the chest, toes, knees, pay attention to open and exhale outward, left leg inward rotation, left knee close to the ground, return to the goddess pose, exhale, alternate left and right on the opposite side for once, repeat 10-12 times
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2
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Stand on tiptoe goddess pose, maintain the goddess pose, inhale, arm up, exhale, right toe up, hip down, spine extension, alternate left and right for once, Repeat 10-12 times 3
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Dynamic goddess keep goddess, arms up exhale, tighten the core, hips down, thighs parallel to the ground, knees and toes inhale in the same direction, restore, dynamic practice 10-12 times 4 Push and repeat 10-12 times, exchange the other side 5
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Lower dog variant into lower dog, raise the right leg backward to exhale, tighten the core, bend the right leg to draw a circle, repeat 10-12 times, exchange the other side 6
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Side squat into side squat, exhale from the right side, tighten the core, turn the body to the right side, turn the right hip outward, straighten the left leg, hook the toes back to inhale, change the left side, alternate left and right for a dynamic Practice 10-12 times 7
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Standing position, hip circling standing position, right leg bending hip, knee bending upward exhalation, hip drawing circle from outside to back, repeat 10-12 times, exchange the other side 8
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Happy baby supine position, enter happy baby inhale, grasp the outside of both feet, tighten the core, thigh parallel to the ground, shake the body left and right, back close cushion, shoulders relax, stay for 1-2 minutes 9 The leinfantile variant withdraws from the upper one and enters the half infantile exhalation
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The left leg stretches straight, the calf heel stays on the ground for 1-2 minutes, and then changes to the other side
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10
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The bridge variant lies on the back, the legs bend into the bridge to inhale, the right hip rotates outward, the right foot is put on the left leg to exhale, the core is tightened, the hip is lifted up, the chest is lifted up, the shoulder is compacted, and the cushion surface is dynamically practiced for 10-12 times
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