Yoga practitioners all know that flexible hip joints can not only make us more relaxed when completing yoga postures, but also play a great role in lumbar health! In the past, the practice of hip opening asana was nothing more than frog, dragon, and Tojo asana.
It took a long time to stay in the asana, and it was especially painful for the Jia people who had tense hips.
Today, Xiaobian shared a set of improved hip opening sequences, so that you can open the hip easily.
Practice it quickly! Action 01.
Latch-style preparation, left thigh vertical to the ground.
Hips straightened, right leg side straightened.
Inhale, hold hips with both hands, spine extended.
Exhale, bend hips forward.
Dynamic exercise 10-12 times, change the other side action 02.
Return to the downward dog position, exhale, abdominal contraction.
Left leg moves forward, hips sink.
Inhale, withdraw left leg moves forward for right leg.
Dynamic alternate exercise 12-15 times with both legs 03.
Enter the semi-god monkey position, The core tightens and extends the spine.
The right leg straightens forward, the toes hook back, and the hips straighten.
With breathing, the right hip rotates outward and then retracts inward.
After 12 dynamic exercises, change to the other side action 04.
Enter the squat prayer posture, the toes and knees face outward.
Exhale, tighten the core, the perineum, and the waist and back are straight.
Inhale, the legs work hard, and push straight up.
Repeat this action 12-15 times 05.
Enter the goddess posture, the toes Knee outward.
With breathing, both legs alternately turn inward.
Pay attention to the core tightening, practice 12-15 movements 06.
Lie on your back on the yoga mat, both legs bend and lift up.
The instep of your right foot is on your left thigh.
Exhale and contract your abdomen towards the abdomen.
Inhale, straighten your left leg forward.
Exercise 12-15 movements 07 on each side.
Sit and stand, the left foot bottom is close to the root of your right thigh.
The right leg is straight, the toe is hooked back.
Inhale, Move your hands up to stretch the spine.
Exhale, tighten your abdomen, bend your hips forward.
Hold for 8-10 breaths, and change to the other side.
08.
Lie on your back, grasp your toes with both hands.
Enter Happy Baby.
The core tightens, and the body swings left and right.
Dynamic swing 20-30 times tips: This sequence can not only activate the hips, but also strengthen the strength of the hips!.
.
