When it comes to hip opening, everyone will think of lying on the frog
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However, many people insist on lying on the frog every day, and their hips are still very tight
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Why? Can the lying frog really help open the hip? Before we discuss this problem, let’s learn about the anatomy of the hip
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As we know, the hip joint is composed of hip bone and femur
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It has six movement directions: flexion, extension, external rotation, internal rotation, abduction and adduction
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The flexible hip we usually say means that the mobility in these six directions is OK
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Therefore, the real hip opening should be flexible in these six directions, not just in a certain direction
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The most important thing we often say about lying on the frog is to exercise the abduction ability of the hip
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Therefore, if you want to open the hip, it is not enough to rely on lying on the frog alone
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You should also add other postures in the active direction
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Today, I recommend 8 yoga postures for you
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The six active surfaces of the hip are involved
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The four major muscle groups of hip opening (quadriceps femoris, hamstring, iliotibial band and adductor) have been practiced
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The effect of hip opening is all-round! 1
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Cattle face pose – iliotibial band / gluteal muscle sit and stand, bend your knees, heel close to the hip, left foot to the outside of the right hip, instep close to the ground, right foot on the outside of the left hip, double knees overlap, hands held flat, left arm bent upward, left elbow and right arm down, buckle with your left hand for 1-3 minutes, and change the other side
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2
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Sky goose pose – iliotibial band / hip, right leg bent to the ground, left leg stretched back, hands on the ground, and upright trunk, Exhale in the middle of the hip, keep the body forward and down, stick the abdomen to the right leg, hold the elbows with both hands, put the forehead on the elbows for 1-3 minutes, and change the other side
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3
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Beam angle – adductor group sit and stand, bend the knees, heel close to the palms of the perineum, inhale with both hands holding the palms of the feet, stand up and exhale, sink the shoulders, and keep the knees on the floor for 2-3 minutes to restore 4 Square sitting – iliotibial band / gluteal muscle walking stick sitting and standing, spine standing straight, bend the left knee, left lower leg parallel to the front end of the cushion, right ankle on the left knee, two lower legs overlap each other, hands on the knee for 2-3 minutes, and Practice on the opposite side
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5
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One leg lying hero – quadriceps femoris walking stick sitting and standing, bend the left knee, put the instep on the ground, heel on the outside of the hip, straighten the right leg forward, and lie down on your back, Stretch the front side, lift your hands over your head, hold your elbows with each other for 2-3 minutes, change to the opposite side practice 6
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Dragon – quadriceps femoris / adductors / groin four corner kneeling position, bend your right knee forward, abduct your toes, straighten your left leg backward, inhale the center of the instep, extend the spine forward, exhale, sink your hips, bend your elbows downward, keep your forearms on the ground, open your chest for 2-3 minutes, and change to the opposite side practice 7 Supine twist variant – the hamstring / gluteal muscles lie on the cushion surface, the right leg is covered with the extension belt to lift the legs upward, the body is twisted to the left, put the right foot on the Yoga brick on the left, pull the extension belt with the left hand, bend the left knee, keep the left foot close to the hip, hold the instep with the right hand for 2-3 minutes, and change the other side
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7
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Needle eye – the hamstring / gluteal muscles lie on the cushion surface, bend the knees and put the right foot on the left thigh, Hold your left thigh with both hands, inhale and extend your spine, exhale, keep your legs as close to your abdomen as possible for 3-5 minutes, and open your hips is a long-lasting battle
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Give your body some time
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Believe that drops of water and stones will wear through one day! Click the video number below to watch more dry goods
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Remember to like + pay attention! Teacher wechat can long press the QR code shown in the figure below to add points into the selection of yoga products in the lower left corner.
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