On the way to yoga, you either pay attention to yoga or pay attention to yoga
. 
Many times, the teacher will tell students not to tighten their hips in the backward bending pose, which will squeeze the sacrum and lower back
. 
However, other teachers say that starting the hips is very important in backward bending
. 
In fact, in most backward bends, activating the hip muscles is helpful
. 
The hip muscle consists of three parts: gluteus maximus, gluteus medius and gluteus minimus
. 
By activating the hip muscles, we mean activating the gluteus maximus
. 
How does activating gluteus maximus help? When the gluteus maximus is activated, the muscle fibers near the root of the thigh will also be activated to help extend the hip joint
.
In the backward bending pose, we need to extend the hip joint and reduce the compression of the lumbar spine
.
Activate the hip muscles to help stabilize the sacroiliac joint
.
In different types of backward bending postures, starting the hip muscles will have different feelings: in prone backward bending postures, such as snake pose, starting the hip muscles does not need a lot of help, because the pelvis is placed on the ground and does not need hip strength to lift the pelvis
.
In the backward bending posture of bending the knee, such as camel posture, and supine backward bending, such as bridge and wheel posture, it is very helpful to activate the hip muscles, help the hip rotate backward and reduce the compression of the lumbar spine
.
At the same time, help lift your hips
.
Will activating the hips open the knees? This worry is also necessary, but just press the inside of the foot and start the strength of the inside of the leg to avoid opening the knee
.
Feel the feeling of hip muscle relaxation and activation in the following postures: 1
.
Locust supine, extend your hands backward, extend your legs upward, relax your hip muscles and keep breathing for 10 times; 2
.
Snake prone, extend your hands upward on the spine on both sides of your chest, keep your pelvis on the ground, bend your hands slightly, relax your hip muscles and keep breathing for 10 times; 3
.
Up dog from snake, Stretch your hands back a little, keep your spine upward, straighten your arms completely, keep your hip muscles inactive and breathe for 10 times
.
4
.
Lie on your back on the bridge, bend your knees, align your feet on the ground, lift your hip muscles upward, turn your hands with ten fingers to start your hip muscles, lift your hips and keep breathing for 10 times
.
5
.
Camel knee is the same width as your hip, rotate your pelvis, and hold your heels with both hands backward, Start the hip muscle and keep breathing for 10 times
.
6
.
The wheel starts from the bridge, support the ground with both hands, push the wheel with the fingertips towards the feet, start the hip muscle, lift the hip up, start the inner thigh, move closer to the midline and keep breathing for 10 times
.
Do you feel the difference between starting and relaxing the hip muscle? Each student’s feelings may be slightly different
.
Welcome to leave a message and share your feelings with you- Message Award- Today’s topic: do you feel the difference between hip muscle activation and relaxation? Talk about your experience ~ welcome to leave a message
.
Before 12:00 on September 9, we will select the most lucky fans from the selected messages and give one Yoga short sleeve (4 colors are optional) as shown in the figure below
.
For those who have won the prize in the past, the prize will be automatically postponed to the next Jiayou ~ ▼ teacher wechat ▼ recently, Haowen Yoga people are watching it.
.
