When we are under pressure, we will mobilize our emotional muscles and tighten our hips.
So on the psychological and spiritual level, the hip is a place to store negative emotions.
The tighter our hips, the tighter our lower back; With the increasing pressure in these areas, the psoas are easy to shorten, making walking, squatting, standing and practicing more difficult.
The following yoga poses will massage, open and flex your hips to help you improve your mood and get maximum comfort.
Place your hands firmly on the ground, pull your belly button toward the spine, and touch your heels.
This will stretch the lower legs and the back of the hamstrings and start warming up the hips.
The one leg down dog variant opens the hips by bending the knee of the raised leg, pressing the heel against the ground, which opens the hip flexor and prepares it for some deeper poses.
Bend the front knee 90 degrees and make sure it does not exceed the toe, with the knee above the heel.
Lengthen and activate the extended leg.
Straighten the neck, extend the spine, and release the tension in the neck.
Put your knees on the ground and raise your arms above your head.
Activate the core to protect the spine.
Lower your hips and tighten your abdomen.
Lizard style starts from the lunge, with the front foot one inch to the side, and the hands on the inside of the knee to form a wide lunge.
If possible, lift your back knee off the ground, support the ground with your hands or place your forearms on the ground for a deeper stretch.
Lizard Twist begins with Lizard Twist, placing the back knee on the ground and bending the knee with the toes up.
Stretch your other arm back and grab your ankle.
Twist your spine to open your chest to the sky.
The downward dog position ensures that the feet are hip width apart, the abdomen is inward and upward toward the spine, and the index finger is pressed into the ground.
Keep breathing evenly.
Dove pose with the right knee forward, place it on the ground slightly behind the right wrist, with the right heel pointing to the right hip bone.
Pay attention to the back legs and keep them in the “neutral” position.
When you roll the left hip forward, pull the right lateral hip back toward the center line of the body, and extend the arm forward to any position in front of the body.
The Dove variant remains Dove and bends the back knee until it can grasp the ankle.
Keep your back legs rotating inward so you can feel the stretch in the front of your thighs.
Reach your hands to your ankles and tighten your abdominal muscles to prevent your lower back from sinking.
Sit and stand in pigeon style, with the right knee aligned above the left ankle and the left knee aligned above the right ankle.
Rotate both hips outward.
If the upper knee is raised, please put a pillow or yoga block under the raised knee to ensure safety.
If possible, fold forward.
Return to Downward Dog and repeat the sequence to the left.
Sit down comfortably in Toe angle style, with knees open to both sides, feet touching each other, and heels close to the pubic bone.
Open your feet like a book and fold forward from your hips.
Half split straightens one leg, bends the back leg and begins to fold the extended leg forward.
Try to keep your spine extended.
Use your hands to hold some weight on your body, so your hamstrings won’t bear too much weight.
Carefully fold forward and breathe evenly.
This is a challenging pose because it is effective for both psoas and hamstrings.
Tighten your abdomen to protect your leg muscles.
Activate the quadriceps femoris of the front leg and relax the opposite hip flexor.
Use your hands to support a portion of your body weight, then let gravity help open your muscles.
Repeat the other side.
Keep breathing several times in Downward Dog Pose, then continue the sequence.
Lie on your stomach in breaststroke and support yourself with your forearms.
Bend your right knee and hold your right foot with your fingers facing forward.
inhale.
Press your toes down to the ground.
Lift up through the chest and gently press the foot, lifting the back knee slightly off the ground.
Camel kneeling with knees as wide as hips apart.
Push your hips forward and back.
Grasp your ankles.
It can also be placed on the hips to activate the abdominal muscles to avoid back collapse.
Lie on your back in a wheeled position, bend your knees, and press your feet on the ground with your heels close to your hips.
Bend your elbows and point your fingers at your shoulders.
Press your hands firmly into the ground while lifting your body off the ground.
Try to keep your knees pointing forward.
Tighten your hips and lift your tailbone.
Try at least 3 times, keeping your toes forward and your neck relaxed…
