Stamp the blue words on it and pay attention to us! When it comes to hip opening, people always think of God monkey pose and sitting angle pose, which are relatively strong hip opening poses.
In fact, for our adults, the bones have been shaped.
We must pay attention to the large hip opening pose to avoid injury! The hip opening sequence recommended today is simple.
Everyone can practice it for 30 days to see what changes have taken place in your hip! 01.
Cat cow pose enters cat cow pose from the four legged support pose, inhale, pelvis forward, extend the spine, exhale, roll the tailbone, including the chest bow back core and tighten the ribs, practice 8-10 times 02.
Lower dog pose exits cat cow pose and enters lower dog pose to adjust 5-8 breaths 03.
Lizard pose steps from the right leg to the outside of the right hand in lower dog pose, landing with elbows, extend the spine, exhale, tighten the core, Push the left leg backward and stay for 8-10 breaths 04.
In the crescent backward bend, withdraw from the lizard pose, inhale the left leg on the ground, extend the spine and exhale upward, tighten the core, clasp the chest with the back and mouth of both hands, open the chest, bend the body slightly backward and stay for 5-8 breaths 05.
In the semi God monkey pose, withdraw from the crescent pose and enter the semi God monkey pose with the right thigh vertical to the ground, straighten the left leg and hook the toe back, and stay for 10-12 breath06 The downward dog pose exits from the semi God monkey pose and returns to the downward dog pose to adjust 5-8 breaths 07.
The warrior enters the warrior from the downward dog pose in one breath, the left leg extends forward the spine, and the hands stay up for 5-8 breath08.
The warrior exhale in the second pose, enter the warrior second pose, rotate the left hip outward, keep the pelvis stable for 5-8 breath09.
The double angle extension exits the warrior second pose, Enter the double angle pose, with feet about one leg long apart, toes pointing forward to inhale, extend the spine to exhale upward, fold the hip forward and stay for 5-8 breaths.
10.
Exit the magic chair pose from the double angle pose, enter the magic chair exhale, tighten the core, bend the hip and knees and stay for 5-8 breaths.
11.
Return to the standing flexion and adjust 5-8 breaths.
12.
Squat prayer flexion and squat slowly, When you enter the squat, rotate your hips outward, exhale slightly from your knees and toes, tighten your core, straighten your waist and back, put your hands in front of your chest, and stay for 8-10 breathing tips: change from pose 03-08 to the other side of the exercise, and then go after watching it 👍。.