When practicing yoga, I often hear the teacher say to open the hip.
Why? What are the benefits of opening the hip? The hip is located in the middle of the body.
It is the connecting part between the trunk and lower limbs.
It is not only the largest weight-bearing joint of the human body, but also the center of our energy.
Hip opening can open up the channel of up and down circulation of the body, improve the problem of cold hands and feet all year round, help metabolism, promote blood circulation in the pelvic cavity, help the pelvic cavity metabolize garbage toxins, prevent gynecological diseases and alleviate low back pain.
Let’s share a set of hip opening sequences, flexible hip joints, nourishing pelvis and bar drops! 1.
The goddess variant enters the goddess pose, hands in front of the chest, palms on the toes, knees, pay attention to open and exhale outward, rotate the left leg inward, inhale with the left knee close to the ground, return to the goddess pose, exhale, alternate left and right on the opposite side, repeat 10-12 times.
2.
Stand on tiptoe goddess pose, keep the goddess pose, inhale, raise and exhale on the arm, stand on tiptoe with the right toe up, the hip subsides downward, and the spine extends alternately left and right, Repeat 10-12 times 3.
Dynamic goddess pose keep goddess pose, lift your arms up and exhale, tighten the core, keep your hips down, your thighs parallel to the ground, inhale in the same direction as your knees and toes, restore, and perform dynamic exercises 10-12 times 4.
The latch variant enters the latch pose, bend your right leg to the ground, straighten your left leg, point your toes to the front, exhale, your hips back, bend your hips, inhale, and push your hands to the ground, Push the hip forward and repeat 10-12 times, exchange the other side.
5.
The variant of downward dog enters downward dog, raise the right leg backward and exhale, tighten the core, bend the knee of the right leg and repeat 10-12 times, exchange the other side.
6.
The side squat enters the side squat, exhale from the right side, tighten the core, turn the body to the right side, turn the right hip outward, straighten the left leg, hook the toes back and inhale, and change to the left side, Alternate left and right for a dynamic exercise 10-12 times.
7.
Standing posture, move the hip around the standing position, bend the hip and knee of the right leg, lift and exhale upward, repeat the hip in a circle from the outside to the back for 10-12 times, and exchange the other side.
8.
Happy baby supine position, enter the happy baby inhale, grasp the outer side of both feet with both hands, exhale, tighten the core, and shake the body left and right parallel to the ground, The back is tightly padded, the shoulders are relaxed, and stay for 1-2 minutes.
9.
The happy baby variant exits from the upper one and enters the semi infant exhalation.
The left leg is straightened, and the heel is stuck to the ground for 1-2 minutes, and then change to the other side.
10.
The bridge variant lies on its back, knees are bent into the bridge inhalation, the right hip is rotated outward, the right foot is placed on the left leg to exhale, the core is tightened, and the hip is lifted up to the chest, Shoulder compaction pad dynamic practice 10-12 times, exchange the opposite side # guess you want to see # * 10 Yoga variants, flexible spine, strengthen the back, core * practice yoga, open shoulder is very important, and strengthening the stability of shoulder joint is more important! [Disclaimer: we respect the originality.
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