What benefits do you want from practicing hip opening? Do you get a greater range when practicing the monkey pose and the angle sitting pose? Or for the purpose of physical therapy? (from the hip with low back pain) in fact, any idea is right, but one principle must be kept in mind when opening the hip.
The more painful the posture is, the better the effect will be! Instead, it is important to keep in mind that being practical and positive is the key! Today, I will share 9 hip opening yoga poses of lazy people.
Keep practicing for 15 minutes every day, and you will gain flexible hips! Auxiliary equipment: a four – legged chair 01, sitting pigeon Sit on a chair with the core tightened Keep your back straight and your left hip outward rotated and abducted Place the left ankle on the right thigh Stop for 8-10 breaths and change to the other side 02.
Sit in pigeon twist Sit and stand with the core tightened Keep your back straight and your right hip outward rotated and abducted Place the right ankle on the left thigh Inhale and extend the spine upward Exhale and twist your upper body to the right Stop for 8-10 breaths, change to the other side 03, high lunge side bend Enter the high lunge step with the left leg bent His left hip fell on the chair Inhale and straighten your right hand up Exhale and tighten the core Bend to the left Stop for 8-10 breaths and change to the other side 04.
Sit and stand in the King Bird pose Sit up in a chair The right leg is wrapped around the left leg Inhale and open your chest Support the edge of the chair with both hands Stop for 8-10 breaths and change to the other side 05.
Sit and stand in the goddess side bend Sit and stand on a chair, with hips rotated outward and abducted Inhale and extend the spine upward Exhale, straighten your left hand and bend it to the right Stop for 8-10 breaths, change to the other side 06, downward dog pose Put your hands on the edge of the chair Inhale and extend the spine Exhale and tighten the core Stop for 8-10 breaths and change to the other side 07.
Strengthen the stretching Put your hands on both sides of the edge of the chair Stand with your legs in front and back position The right leg is in front and the pelvis remains stable Inhale and extend the spine upward Exhale and bend forward Stop for 8-10 breaths, change to the other side 08, high bow step Put your hands on both sides of the edge of the chair Bend your right leg forward and push your left leg back straight Inhale and extend the spine upward Exhale and feel the left hip extension Stop for 8-10 breaths, change to the other side 09, step back King dance Stand and hold the chair back with your right hand Inhale and bend your left leg back Hold the back of your right foot with your left hand Exhale and deepen the stretch Stop for 8-10 breaths and change the other side.
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