The pelvis, located in the middle of the body, connects the upper and lower body.
It can distribute the weight of the upper body through the spine, from the tailbone to the left and right hip bones, and then transfer the weight to the lower limbs through the hip bones and hip joints.
It is a very important bone structure of the human body.
For women, flexible hips and stable and healthy pelvis are not only the need for physical health, but also an important guarantee for women to conceive life.
So, today, I would like to share a set of women’s yoga sequences, which can effectively flex the hips and maintain the pelvis.
Let’s practice together: Actions 1-3: Mountain Pose standing, take a big step backward with the right foot, vertically cushion the left calf, extend both hands on both sides of the left foot spine, enter the low lunge to maintain 5-8 breaths and exhales, bend the elbow on the front cushion, close the left thigh to the left arm, and extend the spine to maintain 5-8 breaths and inhales, Lower the right leg, put the instep of the foot on the cushion and straighten the spine, stretch the arms of both hands upward and exhale, bend back, keep 5-8 breaths and repeat the above 3 movements, and change the other side of the body 4: Start from the right riding posture, put both hands on the front of the body, bend the left knee close to the hip, twist the spine to the left, hold the left instep with the right hand, and stretch the right leg outward to keep 5-8 breaths, and change the other side of the body 5: Start from the left riding posture, move the body weight backward, Straighten the vertical cushion surface of the left leg and right thigh, stretch the instep of the lower leg against the ground and the spine, put both hands on both sides of the left foot to keep 5-8 breaths, and change the other side.
6: Start from the left riding posture and take a big step backward, open both feet as wide as the hip, extend the spine, straighten the arms, tighten the thigh, push back, and keep 5-8 breaths.
7-9: On the basis of downward dog, lift the right leg and keep 5-8 breaths backward and upward, Take a big step forward to bend the right leg to the front of the body, place the right leg parallel to the hip and the left leg on the cushion, inhale, straighten the spine and keep 5-8 breaths and exhales, extend the body forward, downward, and both arms forward, if possible, directly lie down on the cushion and keep 5-8 breaths, repeat the above 3 movements, and change the other side of the movement 10: bend the right knee from the left half pigeon pose, push the back of the foot with the right foot close to the hip, Straighten the spine, open the thoracic cavity, extend the left arm upward to keep 5-8 breaths, and change the other side of the body.
11: Sit on the cushion, bend the left knee and the left calf parallel to the hip, bend the right knee and place the right calf on the left calf.
Both knees try to find the cushion, inhale and extend the spine, bend both arms forward before exhaling, or directly lie on the cushion to keep 5-8 breaths, and change the other side of the body.
12: Sit on the cushion, bend both knees and feet together, Inhale, extend the spine, exhale, bend forward, hold the soles of the feet close to the thighs, and keep 5-8 breathing movements 13: Lie down on the cushion surface, support the hands on the vertical cushion surface of the front big arms of the body, bend the right knee and the right foot close to the hips, push the instep with the right hand to keep 5-8 breathing, and change the other side movement 14: Kneel and stand on the cushion surface, separate the legs with the same width as the hips, and press the instep of the lower legs to the ground, inhale and extend the spine, exhale, and bend back, Keep the thigh vertical cushion surface, groin and hip as far as possible, open the waist and back as far as possible without squeezing and keep 5-8 breaths.
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