Recently, many Singaporeans have consulted about yoga hip opening exercises.
In fact, many related exercises were recommended to you last year.
So, today I’d like to recommend a new set of “dynamic” hip opening exercises on INS, which is more scientific, safe and effective.
Xinjia people with stiff and inflexible hips can often practice this set of “all-round” flexible hip exercises: action 1-2: sitting on the cushion surface, Slightly bend your knees, put your hands on the back of your body, and swing your legs to both sides.
Pay attention to the hip displacement.
Repeat the exercise in situ for 10-15 times as far as possible.
Put your right foot on your left thigh, keep your torso close to your thigh, and keep 5-8 breaths.
Move on the other side.
3: sit in all directions, inhale your left leg above your right leg, extend your spine, exhale, bend your arms forward, keep 5-8 breaths, move your body to the right, and keep 5-8 breaths, move your body to the left, Keep 5-8 breaths for the other leg, repeat the above exercise action 4: lie on your back on the cushion surface, bend your right knee close to your abdomen, hold the front of your lower leg with both hands for 5-8 breaths, and change to the other side action 5: lie on your back on the cushion surface, slightly bend your knees, put your left foot on your right thigh, hold the inner side of your right thigh with both hands as close to your body as possible for 5-8 breaths, and change to the other side action 6-7: stand in mountain pose, take a big step backward, and the left leg is vertical to the cushion surface, Put your hands on both sides of your body, keep 5-8 breaths, twist your spine to the left, open your left hand outward, keep 5-8 breaths, and repeat the action on the other side 8-9: as shown in the figure, put the yoga mat on the wall, lie prone on the mat surface, put your hands on both sides of your chest, open your feet the same width as your hips, exhale your hips upward, straighten your arms and legs, extend your spine, keep 5-8 breaths in an inverted “V” shape, and keep your left leg backward and upward, Open your hips to the left, put your left foot on the wall, keep 5-8 breaths, and change the other side action 10: step on the mace, fascia ball or yoga brick, step on the front sole of your foot, stand in mountain pose, keep your feet the same width as your hips, stretch your arms forward, slowly bend your hips and knees, squat down, keep 5-8 breaths, or dynamically practice 10-15 groups of actions 11: stand in mountain pose, take a big step backward, put your right foot on the ground, and bend your left knee on the vertical cushion surface of your left leg, Inhale the lower leg parallel to the hip to extend the spine, put both hands on the front side of the body, exhale and bend down, and maintain 5-8 breathing movements.
12: kneel and stand on the cushion surface, separate both legs and feet with the same width as the hip, push the toes of the front soles and toes to inhale and straighten the spine, hold both hands on the hip to exhale, keep both legs vertical to the cushion surface, bend the body backward, put both hands on both feet in turn, and maintain 5-8 breathing movements.
13: kneel at four corners, start the two legs outward in parallel, open both hands and elbows, Enter frog pose and keep 5-8 breaths.
Note that this action must be extended slowly and controlled.
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