Hip opening is a necessary practice for almost every Yoga person.
Hip is not only the benchmark of upright body, but also a part of the central part of the body.
Hip exercise can improve sports and life performance, and reduce the probability of sports injury.
Why is the hip tense? Although walking and running can move the hips to some extent, our main daily action is sitting and standing.
Sitting and standing for a long time makes the hip joint fixed in one position.
After a period of time, the range of motion of the hip joint decreases, so the simple cross legged sitting and standing on the ground has become a very difficult thing.
Let’s practice these asanas with Xiaobian! Relieve hip tension, enhance hip strength and eliminate accumulated hip pressure.
Happy baby muscles: gluteus maximus, hamstring, deltoid, biceps brachii.
1.
Lie on your back and lift your knees to your chest.
2.
Separate your knees, place your arms on the inside of your legs, extend your hands to your ankles, and hold the outside of your feet respectively.
3.
Keep your feet shoulder width apart.
The center of the foot is up.
4.
Use both hands to force from the outside of the feet, pull the feet down, and the knee joint rests on the ground outside the shoulder joint.
5.
Press the tailbone down to the ground.
Press the shoulder joint down to the ground.
Keep your chest up.
Low lunge semi pigeon muscles: hip flexor, quadriceps femoris, hamstring, gluteus maximus, gluteus medius, sartorius and gracilis.
1.
Start with downward dog pose.
Step forward with your right foot.
The left knee is down.
Place your hands on the ground on the inside of your right foot.
2.
Rotate the right foot slightly to the right so that the knee joint and toe point in the same direction.
Keep the right toe off the ground and the metatarsal ball close to the ground.
3.
Relax the right knee and slowly turn to the outside of the right foot until you feel the stretch.
4.
The lunge position can further stretch the hip.
Repeat on the other side.
Pigeon muscles: gluteus maximus, gluteus medius, piriformis, sartorius, gracilis, tensor fascia lata.
(pigeon variant, with the help of Yoga brick) 1.
Start from downward dog pose, with the right knee close to the chest.
The right knee is placed on the cushion behind the right wrist.
Move the right foot in front of the left foot.
2.
Put your left leg on the cushion and straighten it back.
Move the entire hip back with the hip facing the front of the pad.
3.
Look at the left shoulder joint and make sure the left leg is behind the left hip.
4.
Put your arms on the ground.
Extend your arms forward, put your palms on the ground, and put your forehead forward or on the ground.
5.
Keep your hips facing the front of the cushion, and your hips sink and stick to the ground.
Keep breathing for 10 ~ 20 times.
6.
Lift your chest slowly, press the cushion with your hand, and return to the downward dog pose.
Repeat on the other side.
Frog muscles: gracilis, sartorius, adductor brevis, adductor longus, pubis and adductor magnus.
1.
Touch the ground with both hands and knees.
Keep your knees as far apart as possible.
Push your feet and stretch your toes out.
2.
The legs are bent 90 degrees.
Chest down close to the ground.
(if necessary, place a yoga brick under the sternum and place the chest on the Yoga brick).
3.
Relax and stick your forehead to the ground.
The hip joint is relaxed and the pelvis is relaxed, close to the ground.
Keep posture and breathe 10 ~ 20 times.
Single leg torsion chair muscles: gluteus maximus, gluteus medius, piriformis, sartorius, gracilis, tensor fascia lata.
(variant, can be completed by leaning against the wall) 1.
Start from standing position to phantom chair.
Put your right ankle on your left thigh and keep your right foot bent.
2.
Put your hands together, place your right elbow above the inner side of your right knee, and place your left elbow on the arch of your right foot.
3.
If you can maintain balance, twist your upper body to the left and place your right elbow on the right arch.
4.
Keep hands and palms close together, and further twist the upper body to the left.
Put your right elbow into the arch of your right foot and push your right foot behind you.
5.
Hold this position and breathe 5 ~ 10 times.
Repeat on the other side# Guess you want to see # * 10 variants of yoga, flexible spine, strengthening back, core * yoga, shoulder opening is very important, and strengthening the stability of shoulder joint is more important! [Disclaimer: we respect the originality.
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