When practicing yoga, we often practice the action of opening the hip
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A flexible hip not only means that we can get more yoga postures, but also is the need of our health
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Especially for women, the flexible hip will bring more nourishment and space to the female pelvis, so as to avoid a variety of female gynecological diseases caused by rigid blockage
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Today, I’d like to share with you 12 hip opening exercises that private yoga teachers will teach you
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They focus on the four major muscle groups of hip opening: the quadriceps at the front of thigh, the hamstring at the back, the iliotibial band and gluteus at the outside, and the adductor at the inside
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And through standing, sitting and supine three different positions to practice, fully open the hip, feel super strong, the effect of leverage drop, let’s have a look
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1
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Standing sequence 1
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Inside the thigh – Triangle mountain standing, open the appropriate distance between the two feet, turn the right foot outward 90 degrees, the tip of the foot points to the right, the heel of the right foot is in a straight line with the arch of the left foot, and the knee is in the same direction with the tip of the foot, 2
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Stand in mountain style with legs open for about a long distance, turn left foot and right foot to the left, turn hip to the right, extend the inner extension line of both feet parallel, and put the extension belt on the front of left thigh, The right foot trampled the extension belt to inhale and extend the spine, exhaling the body, bending the hands and palms of the hands and holding the bricks for 30 seconds -1 minutes, replacing the 3 sides of the other side and the thigh front side – 1 sides of the warriors facing the wall
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The left foot is in front of the right foot, the left knee is bent against the brick (foam brick), the right leg is straightened, the two hands pull the wall rope to straighten the spine, the hip neutral position is maintained for 30 seconds -1 minutes, and the other side is 4
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Standing in mountain posture with the left foot on the front side of the right foot, inhale and extend the spine, exhale and bend forward, put your hands on the Yoga brick for 30 seconds to 1 minute, and change to the other side
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2
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Sitting and standing sequence 5
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Front thigh supine hero kneels on the cushion surface, with legs close together and feet separated slightly larger than hips
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Sit back between your feet, with legs covered with extension belt, inhale and extend the spine, Exhale, lie back on the pillow with both hands holding elbows for 1-2 minutes 6
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Back of thigh – sit and bend forward, sit on the folded blanket with legs straight, inhale and extend the spine, exhale and bend forward, put the pillow on both legs, forehead on the pillow with both hands holding bricks, bend elbows for 1-2 minutes 7 Sit and stand on the cushion surface in the inner thigh sitting angle posture, with legs separated at an appropriate distance, toes and knees facing up, inhale in a straight line, extend the spine, exhale, bend forward, and lie down on the pillow, holding for 1-2 minutes
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8
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Sit and stand on the cushion surface or bend the knees on the Yoga brick in the lateral thigh / gluteal muscle sitting posture, Put the right foot on the outside of the left hip, put the left foot on the outside of the right thigh, stretch the belt on the left thigh, inhale and extend the spine, exhale and twist to the left, put the right hand on the outside of the left thigh against the left thigh stretch the belt, hold for 1-2 minutes, change the other side 3
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Supine sequence 9
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The front of the thigh – small bridge variant lies on the cushion surface, bending the knees and feet to be the same width as the hip, Place the Yoga brick vertically under the sacrum, clamp the brick with both legs, lift the left foot, extend the foot back, hold it for 30 seconds to 1 minute, change the other side 10, the back of the thigh – supine, grasp the big toe, lie on the cushion surface, lift the left leg, put the extension belt on the left foot, press the cushion surface with the right leg, keep the left leg close to the body slowly for 1-2 minutes, change the other side 11 On the basis of action 10, open the left leg outward for 1-2 minutes, and change the other side 12
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The outer thigh / hip supine spine twist variant lies on the cushion surface, raises the right leg, puts the extension belt on the right foot, exhales, turns left, keeps the right shoulder on the cushion surface, and looks at the fingertips of the right hand for 1-2 minutes, On the other side, click into the video number below to watch more dry goods
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Remember to like + pay attention! Teacher wechat, long press the figure below to identify the add point, the lower left corner into the yoga supplies selection.
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