Because modern people need to sit for a long time due to their work and living habits, our shoulders and hips are particularly vulnerable to tension! Long term shoulder tension will not only bring various shoulder neck pain, chest and other posture problems, but also limit the range of motion of the thigh, and even lead to low back pain! For yoga practice, the stiffness of the shoulders and hips will also become a stumbling block for us to further yoga.
So it’s important to open your shoulders and hips! Today, share a set of yoga sequences for shoulder and hip opening, and put them away! 01-02.
Needle passing type – pug type kneel down and enter needle passing type of inhalation.
The left hand passes through the right armpit and exhales.
The right hand extends to the distance for 1-2 minutes and then exchanges the other side to exit from needle passing type.
Enter the pug type core and slightly retract the ribs.
Stay for 1-2 minutes 03-04.
Pigeon type – bow type enters pigeon type of inhalation.
The right leg bends to the front hip and straightens.
The spine extends for 1-2 minutes and stays on the ground prone.
Both legs bend to the knees and inhale backward, Both hands grasp the instep backwards and exhale, the chest opens and pushes forward to stay in 8-10 breaths 05-06, banana seal supine position, the right leg rests on the left leg to exhale, the body stays on the left side for 1-2 minutes, then lies down on the other side, the hands stay on the elbows to enter seal exhale, tighten the core, the chest stays off the ground for 1-2 minutes 07-08, low flying dragon double pigeon enters low flying dragon, the right leg moves towards the outside of the right hand to exhale, tighten the core, After the elbows fall to the ground and stay for 1-2 minutes, switch to the sitting position on the other side and enter the double dove pose with right hip outward rotation.
After the right leg stays above for 1-2 minutes, switch the left and right legs up and down for 09-10.
The deer cow face pose enters the deer pose with left hip outward rotation.
Rotate the right hip inward in front of you.
After the hands stay on the ground for 1-2 minutes, switch to the other side and enter the cow face pose with the right leg bent down on the upper and left legs.
After 1-2 minutes, switch the left and right legs for 11-12 Single leg dorsiflexion – double leg dorsiflexion sitting position, enter the single leg dorsiflexion left leg knee flexion, stay at the heel close to the perineum for 1-2 minutes, then switch to the other side sitting position, enter the double leg dorsiflexion hands supporting the ground, stay for 1-2 minutes 13-14, Happy Baby Pose – Big Relaxation Supine Pose, enter the Happy Baby Pose, stay for 1-2 minutes supine position, and relax physically and mentally for 3-5 minutes shoulder and hip joints are also easy to accumulate negative emotions, Therefore, it is also very helpful to practice the posture of opening the shoulders and hips in order to release negative emotions! Please add ▼ long press the QR code to add ▼ yoga video class ▼ yoga master workshop ▼ ▼ click the bottom left corner to select yoga supplies..