In addition to the big shoulder joint, another joint that is easy to strain is the hip
.
Hip opening can be divided into front, back, left, right, inside and outside, mainly by stretching the muscles around the hip
.
Today we introduce this pose, which can strongly stretch the groin, lateral thigh and lateral hip muscles to achieve the effect of hip opening
.
Specific method ↓ the back leg knee and instep are close to the ground, the front leg is on the outside of the hand, and the sole of the foot can be stepped on the ground or opened outward (as shown in the figure)
.
Hold your hands on the ground, open your chest and sink your hips
.
You can stretch not only the front of the left thigh and hip, but also the outside of the right hip and groin
.
Increase the difficulty ↓ – 1 – if the first one is relatively simple for you and the stretching feeling is not strong, you can try to touch the ground with your elbows, still on the inside of the front foot
.
Keep your chest open and your left knee as close to your left shoulder as possible- 2 – if it’s OK, put a brick under the front sole to strengthen the stretching- 3 – in addition to raising your feet, another way is to lower your body
.
As shown in the figure, drop your chest on the ground, open your hands to both sides, and turn your face to one side- 4 – you can also try this version to open the hip more strongly
.
Open your knees out, straighten your hands forward, and place your feet in your armpits（ It’s quite difficult
.
Try again on the basis of doing well in the previous pose (OH) ▼ teacher wechat ▼ in the near future Haowen ▼ today’s best yoga instructors are reading it.
.