When practicing yoga, many people will find their groins very tight.
Hip flexibility, including groin muscles, is critical to daily life.
Regularly doing the following yoga poses can help relax the tight groin muscles and hip flexors.
1.
Supine beam angle this passive stretching is an excellent way to relax after exercise.
If your groin muscles are very tense, you may need some yoga bricks or pillows under your knees.
Lie on your back on the yoga mat and stretch your arms to your sides.
Bend your knees and bring the soles of your feet together.
Knees on both sides.
If your groin muscles are very tense, put a yoga brick under your knee to support.
Adjust the position of your feet, close to or away from your hips, depending on how tight your hips are – the farther away you are, the easier it is to stretch.
Hold your position for three minutes.
2.
Garland style may be difficult at first for people with very tight hips.
Don’t go beyond your limits.
Yoga bricks and folded blankets can be used.
If your hips are tight, separate your feet about the same width as your hips or wider.
Squat down and don’t let your torso lean forward.
Put your feet flat on the mat; If not, roll up one end of the yoga mat to support the heel.
You can also put a yoga brick behind your hips.
Put your elbow on your inner knee.
Fold your palms in front of your chest.
Press the elbow towards the medial knee and the medial knee towards the elbow to stretch the groin muscles and continue to stretch the spine.
Stay here for one minute.
3.
This standing posture can stretch the muscles in the groin, buttocks and the back of thighs.
Stand, take a big step with your feet and open your arms.
Align hands and feet above.
Feet parallel, toes slightly adduction.
Keep your back flat, fold forward from your hips, and put your palms down on the ground.
Inhale and extend the spine; Exhale and fold forward without bending your back.
Grasp the ankle or both sides of the foot.
Keep here for 30 seconds to 1 minute.
To quit, put your hands on your hips, and your back flat to restore your standing posture.
4.
The high bow stance stretches the groin muscles as well as the hip flexors, glutes, and quadriceps femoris.
Take a step backward with your right foot.
Place your right knee on the mat with your toes on the ground.
The left knee is at a 90 degree angle, and the foot is under the knee.
Pull the right hip forward and the left hip backward so that the pelvis is at a right angle to the upper edge of the cushion.
Inhale and raise your arms.
Keep here, or lift your right knee off the mat by pressing your right toe.
Lower the front knee a little.
Keep five deep breaths; Then switch sides…
