Often practice yoga, we all know that pelvic stability is very important, because a stable pelvis is not only the key to core stability, but also the premise of spinal stability and lower limb stability.
If the pelvis is unstable, it will not only affect the pelvis, but also affect the stability of the spine, such as scoliosis, high and low shoulders, low back pain and so on.
And affect the stability of hip, knee and ankle, resulting in the disorder of lower limb force line, common problems such as long and short legs, XO legs, hip, knee and ankle pain and so on.
Therefore, the practice of yoga and stabilizing the pelvis should not be too important.
So, today I’ll share 10 actions to stabilize the pelvis.
If you have something to do, you must practice often.
It’s very beneficial! Action 1: lie on your back on the cushion surface, bend your knees, keep the pelvis neutral and stable, point your toes to the ground, close the core, exhale slowly and under control, straighten your right leg, inhale, restore, exhale, and change to the left.
Note that the requirement of action is pelvic stability.
Repeat exercise 8-12 groups of action 2: keep your legs together on the basis of action 1, keep the pelvis stable, close the core, exhale, Slowly and controllably straighten your legs, inhale, restore and repeat for 8-12 times.
Action 3: lift your legs on the basis of action 1, exhale parallel to the ground, close the core, keep the pelvis stable, inhale, restore and exhale downward on the tip of your right foot, and repeat for the other side.
Group 8-12 action 4: on the basis of action 1, close the inner sides of your feet, open your knees, exhale and close the core, Keep the pelvis stable, inhale the toes of both feet downward, restore, and repeat 8-10 times.
Action 5: lie on your back on the cushion surface, bend your knees close to your hips, open your feet the same width as your hips, rotate your knees in the same direction as your toes, pelvis backward, exhale, lift your hips upward, keep your body stable and stable, inhale, restore, and repeat 8-10 times.
Action 6: sit on the cushion surface, Bend the elbow, support the pelvis at the back of the body, rotate backward, bend the knees close to the abdomen, the thigh is perpendicular to the ground, exhale, close the core, the pelvis is stable, straighten the right leg, inhale, restore exhalation, change the other side, and repeat group 8-10 actions 7: kneel and stand on the cushion surface, open the knees the same width as the hip, tilt the body backward, and put both hands on the back of the body.
If you have difficulties, you can pad the brick arm vertical cushion surface, Rotate the pelvis backward, exhale, push the hip forward, inhale, restore and repeat the exercise for 8-10 times.
Action 8: sit on the cushion surface, straighten your legs, tilt your body backward, put your hands on the rear side of the body, the big arm is vertical to the cushion surface, exhale, rotate the pelvis backward, retract the core, lift the hip upward, inhale in a straight line, drop your hips, and be careful not to fall on the cushion surface.
Repeat the exercise for 8-10 times.
Action 9: kneel and stand, Open your legs slightly larger than your hips, hold your hips with both hands, close your feet to your hips, sit on your heels, exhale, push your hips forward, inhale, restore and repeat for 8-10 times.
Action 10: stand, open your feet slightly larger than your hips, keep your toes 45 degrees outward, keep your knees and toes together, clench your hands in front of your chest, exhale, close your core, stabilize your pelvis, bend your hips, bend your knees, squat down, inhale, Repeat the exercise 8-10 times.
Action 11: kneel on the mat with four feet, keep the core stable, don’t shake the pelvis, straighten the right leg back, lift the left arm forward, stop for 3-5 exhalations, do dynamic exercises, bend the arm and right leg at the same time, inhale, straighten, repeat the exercise 8-10 times, change the other side ▼ teacher wechat ▼▼ recommend good lessons and good things in the near future, and select yoga products in the lower left corner..
