Please pay attention to yoga for free
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Some people often ask, teacher, why do these postures, such as bunching angle, square form, plate lotus, always keep legs up? In fact, if we exclude other compensatory factors, the answer is very simple, that is, the abduction and external rotation ability of the hip joint is relatively poor
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You are trying your best to open your hips
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Have you closed your hips? So, today’s yogi Xiaobian will share with you a set of actions to effectively practice hip abduction and external rotation
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It only takes 15 minutes, and the legs can go down a lot
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Don’t you believe it? Then we must try! 1-2
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Baby sitting position, hands holding the outside of thighs with breathing, slowly shaking left and right, dynamic exercise 20 times, holding the right sole with breathing, right hip doing circle exercise, dynamic exercise 20 times, repeat the other side 3
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Dynamic pigeon Yoga_ At the beginning of dog down position, bend the right knee with the right foot forward, extend the left leg with the lower leg parallel to the hip, push the front foot to the hip center, exhale with both hands in the front of the body, sink the hip downward for 20 times, change to the other side 4
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Wreath variant sitting position, open the legs slightly, exhale with the hip toe knee outward about 45 degrees, open the right knee outward, buckle the left knee inward, and stand upright for 2-3 minutes Second, return to dynamic exercise 10-20 times, change the other side 5, side squat – shoelace – forward bend, right squat start to inhale, hip landing, body straighten, right foot bending knee on the left thigh outside exhale, forward bend down to stay 8-10 breaths, change the other side 6, cross variant, legs separate the appropriate distance, hands and body front support, spine extension, hip down, feet slow and controlled Open on both sides for 8-10 breaths 7-8, half breaststroke variant prone position, bend your right leg to enter the half breaststroke inhalation, extend your spine, exhale from the upper body, tighten the core, bend your hands and elbows to the ground for 8-10 breaths, tighten the core, inhale backward from your hips, and repeat the dynamic exercise for 8-10 times with the body center of gravity forward
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9
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Frog variant kneels, legs separated from the body at an appropriate distance Bend forward, extend the spine in front of the body with both hands, exhale vertically between thighs and legs, and move the body forward and backward for 10-20 times.
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