Today, I’d like to share with you 20 hip opening movements most commonly used by yoga teachers, which will be taught by private teachers
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You can flexibly open the hip joint from six angles of hip anatomy: flexion, extension, external rotation, internal rotation, abduction and adduction
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The four major muscle groups that mainly open the hip: the quadriceps femoris in the front of the thigh, the hamstring in the back, the iliotibial band and gluteal muscles on the outside, and the adductor muscles on the inside
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And through standing, sitting, kneeling, supine and prone five different positions to practice, the hip is fully opened, the feeling is super strong, and the effect is great
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Let’s have a look: first, standing sequence 1, triangular mountain standing, open the appropriate distance of both feet, turn the right foot outward 90 degrees, point to the right, the heel of the right foot is in line with the arch of the left foot, and the knee is in the same direction with the toe, Inhale in the hip to extend the spine, exhale, bend down to the right, stretch the side waist as far as possible, put your right hand on the seat back, hold your left hand on the hip for 30 seconds-1 minute, and change to the other side
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2
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Strengthen the side extension mountain standing, open your feet for about a leg, turn your left foot to the left, turn your hip to the right, and put the extension belt on the front of your left thigh in parallel with the extension line inside your feet, The right foot trampled the extension belt to breathe in and extend the spine, exhaling the body, bending the palms of the hands and holding the body for 30 seconds -1 minutes, replacing the other side 3, the warrior 1 facing the wall, standing on the left side of the front, the right foot in the rear, bending the left knee to the brick (foam brick), straightening the right leg, pulling the rope straight, and maintaining the neutral position of the hip for 30 seconds -1 minutes, changing the other side 4, soldier 2 back to the wall
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Turn your left foot with your feet open at an appropriate distance, exhale from the arch of your right foot with your heels, bend your left knee, keep your knees and toes in the neutral position of your hips, inhale, hold your hands flat on your side, exhale, sink your hips, add bricks on the outside of your left thigh to increase the range of abduction, and feel it for 30 seconds-1 minute
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Change the other side
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5
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Stand in mountain style with forward flexion, place your left foot on the front and outside of your right foot, inhale and extend your spine, Exhale, bend your hands forward and put them on the Yoga brick for 30 seconds – 1 minute
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Change the other side
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2
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Sitting and standing sequence
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6
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Sitting and standing in a square form, bend your knees, lower your right leg, overlap your left leg up and down, inhale, extend your spine, exhale, bend forward, keep your abdomen close to your thighs, put your hands on both sides of your body, push your five fingers in the air for 30 seconds – 1 minute, and exchange your legs
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7
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Sit and stand on the cushion surface with shoelaces, Bend your knees, cross your left leg from below your right leg, overlap your knees up and down, try to be in a straight line, put your feet on both sides of your thighs, inhale, extend your spine, exhale, bend down, keep your abdomen close to your thighs, hold your feet with both hands for 30 seconds – 1 minute
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8
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Sit on the cushion in a beam angle, bend your knees and feet together, inhale, extend your spine, exhale, and bend down, Hold your feet and ankles with both hands for 30 seconds – 1 minute 9
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Sit and bend your hips forward, sit on the folded blanket, straighten your legs, inhale and extend your spine, exhale and bend down, put the pillow on your legs, put your forehead on the pillow, clamp bricks with both hands, and bend your elbows for 30 seconds – 1 minute 10
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Sit and stand on the cushion surface with your legs at an appropriate distance, toes and knees upward, inhale and extend your spine in a straight line, Exhale, bend down and lie prone on the pillow for 30 seconds – 1 minute
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3
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Kneel standing sequence 11
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Horse riding mountain standing, take a big step back with the right foot, the instep and lower leg close to the ground, inhale on the vertical cushion surface of the left leg, extend the spine, exhale, sink the hip down, put both hands on the Yoga brick for 30 seconds – 1 minute, and change the other side
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12
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Horse riding variant 1 bends the right knee on the basis of horse riding, Put your right foot on the yoga chair or lower leg close to the wall, inhale, extend your spine, exhale, sink your hip down, put your hands on the Yoga brick, keep it for 30 seconds – 1 minute, and change to the other side 13
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Variant of riding style 2
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On the basis of riding style, abduct and rotate your right leg, open the inner side of your foot off the ground, support your hands on the Yoga brick, and extend your spine for 30 seconds – 1 minute
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Change to the other side 4
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Prone sequence 14 Half pigeon pose starts from the downward dog pose, takes a big step forward with the right foot, bends the right knee, the right lower leg is parallel to the hip, straightens the left leg and lies prone on the cushion surface
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Beginners can first support the ground with their elbows for 30 seconds-1 minute, and change the other side
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15
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Lie on the frog’s knees and stand on the cushion surface, with both legs open to both sides at an appropriate distance, and lie prone forward, First, adjust the elbow support pad surface, align the thighs with the hips, and then move the legs a little bit to both sides
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The lower legs are vertical to the thighs
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If you can, lie prone on the pad surface for 30 seconds – 1 minute
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5
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Supine sequence 16
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Supine beam angle pose start from the sitting leg binding pose, extend the feet to the hip sleeve, inhale, extend the spine and exhale, Lie on your back on the pillow with your arms crossed over your head for 1-2 minutes 17
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The supine hero kneels and stands on the cushion surface, with his legs together and his feet slightly larger than his hips
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Sit back between his feet, with his legs stretched, inhale and extend the spine, exhale his trunk back on the pillow, hold his elbows with both hands for 1-2 minutes 18
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Lie on his back with his big toes on the cushion surface, Lift the left leg up and cover the extension belt on the left foot, press the right leg on the cushion surface, keep the left leg slowly close to the body for 1-2 minutes, change the other side 19
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Supine hand grasping the big toe variant, open the left leg outward for 1-2 minutes on the basis of action 18, change the other side 20
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Supine spine torsion variant lies on the cushion surface, lift the right leg, cover the extension belt on the right foot and exhale, Turn your body to the left, keep your right shoulder turning on the cushion surface, keep your eyes on Fang Xi at the fingertip of your right hand for 1-2 minutes, change the other side and click into the video number below to watch more dry goods
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Remember to praise + pay attention! Teacher wechat can long press the QR code shown in the figure below to add points into the selection of yoga products in the lower left corner.
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