Poke the blue words on it and pay attention to us! When it comes to hip opening in yoga, many people have the impression that some hip opening postures in Yin Yoga not only stay for a long time, but also are very hard to practice! In fact, hip opening is not necessarily Yin Yoga
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Many yoga postures have the effect of hip opening
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You might as well try this yoga sequence today
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Practice and practice, and the hip will be opened 01
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Sit up and bend forward in a simple sitting posture, as shown in Figure 2
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Inhale, sit down, stretch the spine and exhale, bend forward, keep the core of the sitting bone close to the ground, and stay for 3 minutes
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02
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Enter the low lunge to inhale, step forward with the right leg to exhale, sink the left hip and tighten the core, extend the spine and stay for 10 breaths
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On the other side, beginners can do the following version 03
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Enter the lizard left leg one step Step forward, put the Yoga brick under the elbow, support the elbow on the Yoga brick, tighten the core, extend the spine and stay for 10 breaths, then change sides 04, lizard twist into lizard twist inhalation, support the right hand on the Yoga brick exhale, grasp the right shoulder back with the left hand, stay for 10 breaths, then change sides 05, new moon style into crescent style, step forward with the right leg, inhale with the left knee landing, extend the spine exhale, and sink the left hip After stopping for 10 breaths, change sides 06
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Enter the garland pose with the toes of the garland and knees slightly outward
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Put your hands together and inhale in front of your chest
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Stretch your spine and exhale
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Tighten your perineum and stay at the core for 10 breaths
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Beginners can practice this version
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Put a yoga mat under the sciatic bone to support 07
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Enter the beam pose with the palms of your feet breathing in
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Stretch your spine and exhale
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Feel the inner thigh stretch Stay for 1 minute, beginners can use a towel to cushion up the sitting bone to relieve hip joint tension 08
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Supine in bunching angle supine position, palms of feet relatively enter into supine bunching angle type, shoulders relax, stay for 2 minutes, Jiaren with hip tension can ease hip joint tension 09
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Happy baby type enter into happy baby type supine position, legs bend, hands grasp feet, palms of feet, shoulders relax, back relax Stay on the floor for 2 minutes, or stretch your left leg straight and grasp the right foot sole with both hands to practice half of the happy baby pose
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Beginners can use the extension belt to bend your left leg and stretch the belt to cover the right foot sole
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Stay on each side for 1 minute for 10 minutes
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Enter the needle eye type supine position, bend your knees to lift your legs off the ground, put your right foot back on your left thigh, hold the back of your left thigh with both hands, breathe in, exhale, rotate your right hip, and stay for 10 breaths At the same time, beginners can also use the extension belt to cover the front of the leg
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11
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Sit and stand in the needle eye sitting position, put both hands on the back of the hip to inhale, stretch the spine, straighten the waist and back, put the instep of the left foot on the right thigh to exhale, rotate the left hip to stay for 10 breaths, change the other side or choose the back to the wall exercise
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12
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Sit and stand in the twist sitting position, stretch your legs straight forward to inhale, and bend your right knee to the left thigh Fully extend the lateral spine of the leg, exhale upward, turn the upper body to the right side and stay for 10 breaths
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On the other side, you can also bend the left knee to the outside of the right leg, and bend the right knee to the outside of the left buttock to inhale
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Extend the spine to exhale, turn the left side and stay for 10 breaths
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On the other side, you can often practice this sequence, which has many benefits for women’s pelvic health
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You should collect it! Let’s go when we’ve finished watching 👍。
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