Today, I would like to share 8 yoga variations that can not only raise hips, but also flexible hip joints.
Keep practicing every day.
Hip lifting&flexible hip joint effect bar drops can also be practiced at home.
Let’s try it together: Action 1: Lie on the cushion surface on the right side, bend knees and thighs parallel to the ground, put your feet together, lift the left leg up, rotate the thigh inward, inhale, prepare, exhale, straighten the left leg forward, rotate the thigh outward, inhale, Repeat for 10-20 times, and change the other side 2: Lie on the cushion, bend your knees and thighs parallel to the ground, inhale with your feet together, keep your legs together, lift your left calf up, rotate your hips inward and exhale, rotate your hips outward, and move your feet together for 10-20 times.
Change the other side 3: Lie on the cushion, bend your knees and thighs parallel to the ground, keep your feet together, lift your calves up and exhale, and put your feet together, Open the left leg outward to inhale, restore, and repeat 10-20 movements on the other side 4: Lie on the cushion surface, straighten the legs, open the left leg upward about 30 degrees, exhale, rotate the thigh outward, inhale, restore inhale, rotate the thigh inward, inhale, and repeat 10-20 groups of exercises on the other side 5: kneel on the cushion surface, bend the left arm, straighten the right arm, exhale, straighten the right leg, and inhale backward and upward, Repeat 10-20 times with the right knee close to the right arm, and change to the other side 6: Start the downward dog pose, stand on your left foot and exhale, move the right leg backward and upward, inhale, and restore exhale, open the right leg to the outside, inhale, and restore, repeat 10-20 groups of changes to the other side 7: Lie on the cushion, bend your knees close to your hips and knees in the same direction as your toes, put your hands on both sides of your body to exhale, lift your hips up, and inhale, Restore and repeat for 10-20 times.
If there is an elastic band, Jiaren can put the elastic band on the front of the hip.
Action 8: On the basis of Action 7, straighten the right leg and exhale upward, enter the small bridge pose, adjust the two breaths to keep the hip stable, exhale, stretch the right leg down to the same height as the left thigh, inhale, and repeat for 10-20 times, If there is an elastic band on the other side, Jiaren can put the elastic band on his feet.
The teacher can add ▼ long press the QR code to add a yoga video lesson ▼ Yoga Master Workshop ▼ ▼ click the lower left corner to select yoga supplies..