Practicing yoga, we often see that there are many beginners who have just practiced yoga for a few months or half a year
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Although they split, they basically do it through hip turnover compensation
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The split of hip turnover is not only not good-looking, but also leads to low back pain
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So, some people asked, how to do the deep split without turning the hip? The answer is actually very simple, you just need to do the following two steps
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Step 1: find out the reason for limiting the split and hip turnover, whether it’s too tight at the back of the big / lower leg, or too tight at the front of the thigh, or too tight at the iliopsoas muscle
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Step 2: adjust the exercise sequence, and do other actions on the premise of maintaining the neutral position of the hip, such as split and hip turnover
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If the hip is adjusted correctly, the split will not go down
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At this time, keep the hip in the center, Then stretch your legs as much as you can, step by step, and practice a set of get split Yoga sequence with the aid of assistive devices
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Pay attention to each movement, keep the middle of the hip, and then practice in depth
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Oh 1-3, stretch the big / back of the leg, sit and stand, bend the left knee, keep the heel close to the perineum, straighten the right leg forward, breathe in, stretch the spine, exhale, bend the back forward, hold the soles of the feet, and straighten the right knee, When exhaling, deepen the forward bending for 1-3 minutes, extend the back of thigh, kneel on the cushion surface, press the instep and calf to the ground, straighten the right leg forward, inhale with the heel to extend the spine, exhale the trunk forward and downward, put both hands on both sides of the right leg to keep 5-8 breaths, lie on the cushion surface on the other side, put both hands on both sides of the chest, and separate the feet with shoulder width, Inhale, prepare to hook the toes back, exhale, hip up, straighten legs, heel down, straighten arms, spine extension, keep 5-8 breaths on the extension line of spine, 4-6, stretch the front of thigh, right foot in front, lower leg vertical to the ground, rear leg straight, lower leg back close to the ground, hands on the right thigh, erect trunk, sink hip down when exhaling, left leg backward for 1-3 minutes, On the other side, the right leg is against the wall, and the left leg is perpendicular to the ground
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Put both hands on the left leg to keep 5-8 breaths
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Leave the wall, hold the instep with the same hand, inhale, extend the spine, and exhale to relax
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Keep 5-8 breaths again
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Legs close together, kneel on the cushion, and the feet open slightly larger than the hips, If the body condition is OK, the Jiaren can lie on his back 7-8 and stretch the iliopsoas muscle
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He can lie on his back with his feet open as wide as his hips, bend his knees close to his hips, lift his hips up and hold his hands back
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In this pose, try to lift his hips up, press his arms down on the ground, and stand in mountain style
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His feet open more than one leg and turn his right foot outward 90 degrees, Slightly buckle your left foot, turn your hip to the right, inhale to extend your spine, exhale to bend your right knee down, pay attention to the extension of your spine, repeat the exercise, and click the video number below on the other side to watch more dry goods! Teacher wechat can long press the figure below to identify the QR code, add a point in the lower left corner to select yoga products.
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