When practicing yoga, I don’t know if you have this experience.
When practicing simple sitting and semi lotus, which require hip external rotation, one side of the knee will always tilt up very high (as shown in the figure below), which not only puts great pressure on the hip, but also affects yoga practice! This situation is mainly related to the poor external rotation ability of the hip joint.
Share 6 actions to strengthen the external rotation of the hip for everyone.
If you have this problem, you should practice more! Action 1: prepare for sitting posture, rotate the right hip outward, rotate the left hip inward, exhale, close the core, rotate the left hip outward, rotate the right hip inward, alternately practice left and right for one time, repeat 10-15 times, action 2: maintain the basis of the previous action, rotate the right hip outward, exhale, tighten the core, lean forward, inhale, restore, repeat 10-15 times, and change sides after action 3: maintain the posture of rotating the right hip outward, exhale, tighten the core, bend the right knee, inhale upward, restore, Repeat the side change action 4 after 10-15 times, inhale, rotate the left hip outward, rotate the right hip inward, exhale, tighten the core, twist the body to the right and stay for 8-10 breaths, change the other side action 5 sitting position, double Dove preparation, rotate the right hip outward, put the instep of the right foot on the inner side of the left knee and stay for 8-10 breaths, change the other side action 6 to maintain the position of the previous action, rotate the left hip outward, put the instep of the left foot on the inner side of the right knee, hold both hands on the ground, exhale, Tighten the core body, lean forward slightly, stop for 8-10 breaths, and exchange left and right legs..
