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When practicing yoga, people are not unfamiliar with yoga, but have you ever wondered how to open the shoulder and hip joints after so long? For Jia people with stiff shoulders and hips, share 2 sets of classic shoulder and hip opening exercises.
Remember to collect them.
1、 Open shoulder sequence 01 standing forward bending + ten fingers reverse clasp posture Essentials: stand in mountain style, with feet as wide as hips; Clasp the back ten fingers of both hands and adduct the scapula; Inhale and extend the spine upward, exhale, straight back forward and downward; Keep your back extended and your neck relaxed.
02 essentials of dolphin pose: kneel on the mat at four corners and hook your toes back; Hold elbows with both hands to measure the elbow distance; Lower arms and elbows on the ground with fingertips facing forward; Raise your hips, straighten your legs, and step your heels down; The shoulders are away from the ears to create space for the neck.
03 Vajra kneeling + anti prayer posture tips: Vajra kneels and stands on the mat, holding his hands on the ground to keep his body upright; Put your hands behind your body and cross.
Reverse prayer; Shoulders back and down, shoulder blades close to each other; Open your chest and place your hands as close to each other as possible.
04 key points of Eagle pose: stand in mountain pose, lift the left leg upward and intertwine with the right leg; Raise both hands horizontally, with the right hand on the top and the left hand under each other’s shoulders; Keep the big arms still and the small arms intertwined with the fingertips upward; Keep 5-8 breaths and Practice on the opposite side.
05 key points of bow pose: lie prone on the mat and put both hands on both sides of the chest; Bend your knees, keep your heels close to your hips, and grasp your ankles or insteps with both hands; When exhaling, lift the thigh roots upward and keep the heels away from the hips; Raise your head and lift your chest, opening the front of your shoulders.
06 Vajra kneeling + cow face hand posture Essentials: Vajra kneeling, right hand side up, elbow bending; The left hand is downward, reaching the back of the body and clasping with the right hand; Shoulders down, elbows in the middle; Keep 5-8 breaths and Practice on the opposite side.
07 key points of needle piercing posture: kneeling at four corners, knees directly below hips; Inhale and extend your right hand upward to your side waist; When exhaling, pass under your body with your fingertips pointing to the left; Untie your left hand forward, lift it over your head, and look at the inside of your big arm; Keep your hips centered and repeat the opposite side.
Key points of the figure of eight twist posture: lie prone on the right side of the mat, lift the left side flat, with the palm facing up; Push the body to the right and twist, with the head resting on the brick; When the right hand comes to the back of the body, it crosses with the ten fingers of the left hand; Bend your knees and step on the ground.
If you can’t, you can keep lying on the right side.
09 key points of prone cross pose: lie prone on the mat with both hands under the forehead; The left hand is up and the right hand is down, crossing each other; When exhaling, extend and lengthen your fingers to both sides as much as possible; Keep 5-8 breaths and Practice on the opposite side.
2、 Hip opening sequence 01 sleeping pigeon pose Essentials: downward dog pose preparation; Take a big step forward with your left leg, bend your knees and fall between your hands; The knee and instep of the backward side shall be on the ground, and the hips shall be kept in the center; Inhale and extend the spine upward, exhale and bend forward and downward; Keep your arms straight forward and your chest on the ground; Hold for one minute and Practice on the opposite side.
02 key points of square pose: sit and stand on the mat with your spine straight; Place the left calf on the right calf and align the ankle with the knee; Exhale with your body forward and down and your elbows on the ground; Hold for one minute and Practice on the opposite side.
03 essentials of equestrian pose: preparation for downward dog pose; Step your left leg forward and come between your hands; Front large and small legs 90 °, backward knees and insteps close to the ground; Inhale, push your thighs to straighten your spine, exhale and sink your hips downward; Hold for one minute and Practice on the opposite side.
04 essentials of lizard pose: prepare for downward dog pose, inhale, and lift the left leg upward; Exhale, step your left leg forward to the outside of your left hand; Step on the inner side of the front foot and keep the back knee and instep close to the ground; Bend your elbows, put your forearms on the ground, open your chest, and extend your spine; Hold for one minute and Practice on the opposite side.
05 key points of the warrior’s two pose: prepare for the downward dog pose, inhale and step the right leg forward to between the hands; Front large and small legs are 90 °, rear feet are buckled in, and rear legs are straight; Inhale and hold your hands flat on the side, standing up straight; Exhale, turn your head to the right fingertip; Hold for one minute and Practice on the opposite side.
06 phantom chair variant posture Essentials: stand in mountain style, with feet as wide as hips; Lift the left leg and place the ankle above the right knee; Inhale and lift your arms up.
Bend your hips and knees down when exhaling; Extend your fingers upward and sit your hips back and down; Hold for one minute and Practice on the opposite side.
07 key points of squatting posture: stand in mountain style, with feet slightly wider than hips; Toe abduction 45 °, hands folded in front of chest; When exhaling, bend your knees and squat down, with your body embedded in the inner thigh; Push your elbows and knees to the side, and sit down with your hips down.
08 key points of sitting angle posture: sit and stand on the mat, and open your legs to suit your own level; Hook your feet back, inhale and push your hands upward to straighten your spine; Exhale, body forward and down, elbows on the ground; Inhale and extend your back, exhale and move forward and down again, with your forehead on the ground.
09 key points of frog prone posture: kneeling at four corners, thighs vertical to the ground; Open the right knee to the side and put it on the blanket; Keep knees and ankles at 90 ° and bend down; Keep your elbows on the ground or your chest on the ground for one minute.
10.
Key points of half happy baby pose: lie on your back on the mat, bend your right knee, and lean your thigh towards your abdomen; Grasp the right foot with the right hand and slowly straighten the lower leg vertical to the ground; Open the right leg to the side, hold it for one minute, and change to the opposite side.
11.
Essentials of supine cow face pose: lie on your back on the mat, cross your legs and lean towards your abdomen; Grasp the outside of both feet with both hands and extend to both sides; Hold for one minute and Practice on the opposite side.
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