Practicing yoga, we all know that pigeon style is one of the postures with high mirror rate in hip opening postures
.
At the same time, practicing pigeon style has a good effect on stretching piriformis of buttocks and relieving sciatica! Today, Xiaobian shares four variations of pigeon style to you
.
I don’t believe you can have a try! Variant 01, from dog down to pigeon, with hip upright, let the spine in neutral position, inhale, stretch the spine, cross hands on the back of the head, exhale and tighten the core, rotate the left hip outward for 10-12 times, change the other side variant 02, keep in the preparation position of action 01, inhale, extend the spine and exhale upward, put the left leg forward on the outside of the right thigh, enter the cattle face leg, and press the sciatic bones on both sides Dynamic exercise 10-12 times, change the other side of the variant 03, keep in the pigeon position, put your hands on the back of your head, inhale, exhale, tighten the core, lift your left leg forward slightly, and put your right leg back into the left pigeon position, alternate exercise 10 times on both sides, variant 04, keep in the right pigeon position, put your hands on the back of your head, inhale, turn your left hip back, and land on both sides to enter the sitting angle position It seems easy to change sides after 10-12 exercises
.
In fact, it needs very strong core support to complete it easily! Try it now! Teacher wechat, long press the figure below to identify the add point, the lower left corner into the yoga supplies selection.
.
These four variations have super good hip opening effect
.