When practicing yoga, when it comes to hip opening, many people have the impression that there are some hip opening postures in Yin yoga, which not only stay for a long time, but also are very uncomfortable to practice! In fact, hip opening is not necessarily those of Yin yoga.
Many yoga postures have the effect of hip opening.
You may try this yoga sequence today.
When you practice, your hips will open…
01.
Sit and bend forward in a simple sitting posture, as shown in Figure 2, inhale, sit down, stretch your spine, exhale, bend forward, keep your sitting bone slightly close to the core, stay for 3 minutes 02.
The low lunge enters the low lunge, inhale, and the right leg steps forward to exhale, The left hip sinks and the core is tightened, and the spine is extended to stay for 10 breaths.
The beginner can do the following version.
03.
The lizard enters the lizard style, and the left leg steps forward.
The yoga block is placed under the elbow, and the elbow is supported on the yoga block.
The core is tightened, and the spine is extended to stay for 10 breaths, and then the side is changed.
04.
The lizard twist enters the lizard style, and the right hand is supported on the yoga block to exhale, and the left hand is held back on the right shoulder for 10 breaths, and then the side is changed.
05 The right leg of the crescent posture enters the crescent posture and steps forward, the left knee lands and inhales, extends the spine and exhales, the left hip sinks and stops for 10 breaths, and then changes sides 06.
The garland posture enters the garland type toe, the knees slightly outward, the hands slightly close to the chest and inhale, extends the spine and exhales, tightens the perineum, and the core stops for 10 breaths.
Beginners can practice this version by placing a yoga mat under the sitting bone to support 07.
The palms of the two feet of the bouquet type enter the bouquet type and inhale downward relative to the sitting bone, Extend the spine and exhale, feel the stretch of the inner thigh and stay for 1 minute.
Beginners can use a towel to lift the sitting bone to relieve the tension of the hip joint 08.
Supine angle supine, the palms of the feet relative to enter the supine angle to relax the shoulders, and stay for 2 minutes.
The yoga bricks placed on the outside of the knees can relieve the tension of the hip joint 09.
Happy baby into the happy baby supine position, the legs bent knees and hands grasp the palms of the feet and shoulders to relax, The happy infant beginner who can stay on the ground for 2 minutes can also stretch his left leg and grasp the right foot with both hands for half of the practice can stay on each side of the right foot for 1 minute with the help of the extension belt, bend his left leg and stretch his right leg and stay on each side of the right foot for 10 minutes.
The pin-eye type enters the pin-eye type supine position, bend his legs and lift his right foot back off the ground, stick his left leg on the left thigh, clasp his hands on the back of his left thigh, and inhale the preparation, and exhale the right hip to stay outside for 10 breaths, On the other side, the beginner can also use the extension belt to cover the front of the leg with the help of the extension belt.
11.
Sit in the pin-eye sitting position, put both hands on the back of the hip to inhale, stretch the spine, straighten the waist, stick the back of the left foot on the right thigh to exhale, and rotate the left hip outward to stay for 10 breaths.
On the other side, or choose to stick the back to the wall for practice.
12.
Sit in the twist sitting position, stretch the legs straight forward to inhale, and bend the right leg on the outer spine of the left thigh to fully extend and exhale upward, Twist the upper body to the right and stay for 10 breaths.
On the other side, you can also bend the left leg to the outside of the right leg and bend the right leg to the outside of the left hip to inhale, extend the spine to exhale, twist to the left and stay for 10 breaths.
On the other side, you can often practice this sequence for women’s pelvic health.
There are many benefits, so you should keep it away!.
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