Stamp the blue words on it and pay attention to us! For yoga practitioners, the position of hip opening is self-evident.
A flexible hip joint not only contributes to the advancement of asana, but also has many benefits to the body.
It is conducive to the health of the lower back, open up the upper and lower circulation channels of the body, alleviate dysmenorrhea, regulate the physiological period, eliminate negative emotions and make the body more free.
Today, I share a set of hip opening Yoga sequence, which is very effective and worth collecting! 1 lie on your back, straighten your right leg forward, bend your left leg to exhale, lean your left thigh to the abdomen, put your hands around your lower legs, relax your shoulders downward, press your hips, keep your left hip down for 5-8 breaths, practice on the opposite side, 2 lie on your back, bend your knees, extend the soles of your feet to the side relative to your knees, exhale to the ground, put your hands on your hips, relax your shoulders downward for 1-2 minutes, restore 3 lie on your back, bend your knees, hold the soles of your feet with both hands, inhale and extend, Exhale, the thigh goes to the abdomen, the knee extends to the side, looks down to the ground, the shoulders relax downward, the chest unfolds, maintains 5-8 breaths, restores 4 times of dog preparation, inhales, lifts the left leg to exhale upward, the left foot strides forward between the hands, the left leg is vertical to the ground, the back knee and instep are close to the ground, the hands are placed on the left thigh, the trunk stands upright and exhales upward, the hip sinks to the ground, the shoulders relax, maintains 5-8 breaths, and enters the next solo 5 from horse riding, Move your left foot outward for a small step, extend your knees and toes outward, inhale and extend your spine, exhale, bend down, put your arms on the ground, chest forward, shoulders backward, hips downward, keep 5-8 breaths, enter the next pose 6.
From lizard pose, put your left leg horizontally in the front of your body, sink your hips to the ground, bend down, put your hands together, elbows on the ground, extend your armpits for 1-2 minutes, change the opposite side to practice 4-67 four corner kneeling posture, Open your knees to the side, keep your big and small legs perpendicular to each other, sink your hips, slowly bend down, keep your elbows close to the ground, relax your shoulders, and keep them for 1-2 minutes.
8 sit and stand, bend your knees, keep your heels close to your hips, put your right foot on the outside of your left hip, keep your knees facing forward, and put your left foot on the outside of your right hip, overlap your knees, hold your feet with your hands, stand straight on your back, inhale and prepare, exhale, slowly bend down, keep your abdomen close to your thighs, and keep your hips compacted on the ground for 5-8 breaths, Change the opposite side to practice 9 sitting posture, bend the knees, put the heels against the hips, put the right lower leg horizontally on the front side of the body, put the left leg on the right leg, overlap the knees and ankles, press the ground evenly downward, straighten the spine, inhale, exhale, bend the body forward, bend the hands forward, put the elbows on the ground, relax the shoulders, press the hips downward, keep 5-8 breaths, change the opposite side to repeat 10 sitting and standing, bend the knees, and spread the soles of the feet to the side relative to the knees, Hold the soles of your feet with both hands, inhale, keep the spine straight up, expand the clavicle, exhale, relax your shoulders downward, sink your knees to the ground, slowly bend down when exhaling, deepen the posture, pay attention to the downward compaction of your hips, keep 5-8 breaths, and then go after watching each one 👍。.