Yin Yoga dragon style, what good hip opening posture is there?
Is there any good hip opening position?
Open your hips, walk to have a super model, 1 set of hip yoga, please collect
Supermodels walk with their own blowers, and it is very difficult for us ordinary people to wear their own clothes. When supermodels walk, they can drive their crotch rhythmically, which is "hip twisting" in more professional words, but it is more difficult for us to enter the state when we walk every day, and there is always a feeling of malaise. It's because your hips can't bear their own support. There are many yoga poses to open hips. Today, I will share a whole set of asana training, which can open hips quickly, and yoga rookies can also be used.
Flexion and extension of one leg spine
Generally speaking, if we want to exercise abdominal muscles and want to open hips quickly, it is not very effective to practice ordinary "standing and stretching". For example, the "one-leg standing forward flexion and extension" pose can stretch your crotch to the maximum extent, and you can choose the difficulty that suits you according to your own practice rhythm.
Step1: Yamashi stands on the ground to relax.
Step2: then with the waist as the center, the upper body stretches forward, while leading the right leg upward.
Step3: when you are close to the ground, your arms reach out and touch the ground.
Anti-desktop variant
It is not easy to set the body into a table, and the reverse support of the wrist and the waist support of the crotch are also technical tasks, and this yoga pose can be done by ordinary people. However, its exercises for joints, arms, waist and abdomen really hit the nail on the head. There will be a lot of pressure on the wrist, especially in the case of the backhand, and the muscles on the inside of the arm will be stretched to the extreme. The shoulder, shoulder joint and crotch are important parts of the body, so this part of the muscle will relieve fatigue during practice. The muscles of the waist, abdomen and legs will tense and contract, consume fat and shape the S-shape.
Scorpion variant
I have always thought that the scorpion pose is the most aesthetic posture in the inverted pose, not only because of its strong flavor on the surface, but also because it can release the weakness from the heart.
Step1: enter from the lower dog, put your elbows and forearms on the ground, and press your palms on the ground. The legs are raised back and the body is in a handstand.
Step2: after adjusting your breathing, lift your head up, bend your waist back, and bend your knees back and forth.
Many people know very well that the first step to practice dancing is to open hips, because only after opening hips can you better practice the dance movements after opening hips. In fact, yoga is the same. Only when you learn to open hips, can you do the movements well. Otherwise, it's hard. But many people are stiff before practicing yoga, hip opening is really very painful, and many beginners even give up yoga because it is too difficult. In fact, there are many ways to open hips, and a step-by-step approach may be more effective. Today, Xiao Jia will teach you a yoga pose called wreath, which will help you open hips faster.
First of all, I would like to introduce the main points of the basic action:
1. No matter what kind of exercise you do, warm-up comes first, starting from the neck, to the shoulders, to the waist and abdomen, to the legs, knees and ankles, so that you are not prone to injury.
two。 First of all, start in a squatting position, moving your knees outward and the soles of your feet outward.
3. Then stretch your back as much as possible, straighten your head, straighten your arms forward, and try to find balance. Adjust your breathing, stretch your pelvis and extend your back upward, which must be in place, otherwise it will be difficult to maintain balance. Relax your body, put your hands together or swing up, do not let your palms touch the ground
4. After standing firmly, adjust the posture of the legs, try to open the legs, open the legs as much as possible, and be sure to be within the limits that you can accept. Try to relax the parts of the body.
Pay attention to the main points: when practicing, you must pay attention to your posture, extend your back upward, extend your crotch down, open your legs as far as possible, spend a few minutes every day to practice, hip opening can become more relaxed, pay attention, you must try your best to open your legs. At the beginning of practice, you can keep the soles of your feet apart, which is more conducive to the balance of the body. But for people who are proficient in the sense of balance, they can focus on their toes and keep the soles of their feet together, which is more conducive to hip opening.
If you want to practice yoga well, hip opening is really the foundation. Only when you practice hip opening, can you unlock more yoga postures behind you.
Do not feel that the action is simple to deal with casually, each action is patiently completed in order to achieve the best results.
When you practice, you must stick to it and spend a few minutes every day to practice. Only in this way will it be more effective. Don't just give up.
Exercise lies in persistence. I hope everyone can get a healthy body by practicing yoga.
If you like Xiaoga's sharing, remember to pay attention!
Xiaomi quotation: open your thousand-year-old hip
Hip opening is a very important part of practicing yoga. Many movements can be done well as long as the body is softened. Today, these movements are very common for hip opening. Come and practice with Xiaomi as soon as possible.
The side angle stretching action can effectively strengthen the ankles, knees and thighs, correct the posture problems of the thighs and calves, relieve the pain of sciatica and joints, reduce the fat of the waist and buttocks, the ligaments of the legs will be gradually opened by this pose, the legs should be separated to the left and right, step on the ground with lunges, open your hands, turn the body to the left, put your hands next to your left foot, and look at the sky.
The action of triangulation can stretch the muscles of the legs, stomach, thighs and arms, enhance the flexibility of the upper back and shoulders, promote blood circulation, and have a cosmetic effect. Legs apart, shoulder distance, legs straight, hands open, fold down from the hip, the left hand on the ground, the right hand to grasp the left ankle, feel the leg muscle stretch.
The lower dog can stretch the leg muscles of the legs, stretch the back and both sides of the waist, strengthen the whole body strength, enhance the stability of the ankles, make the brain more peaceful, relieve mental fatigue in all directions, and effectively help the body relax. Come and learn this action with Xiaomi.
Detailed explanation of the lower dog pose:
1. Enter from the infantile position and press your hands and feet down to raise your buttocks.
2. Spread your fingers wide so that your hips are up and back.
3. Press the heel against the floor and extend your arms forward, away from the body.
Our bodies do not become stiff in one day, and naturally we will not relax in one day, so when we practice yoga, we should not think that we will be able to relax the body that has been stiff for so long. Persistence is the only truth.
Yoga body use, easy to use a lot of hip opening posture, but no matter what kind of posture to open hip, step by step, adhere to is the most important. Introduce some classic ones that are simple and easy to operate.
1. The frog lies down. Is there anyone like me, the first reaction to the thought of hip opening is to lie down with frogs? Lower 👇 diagram
The practice method is shown in the 👇 diagram below.
Enter from the cat position and open your knees parallel to both sides so that the thighs and calves are 90 degrees and the thighs and waist are 90 degrees. Then relax the whole body and use your gravity to sink your buttocks. Keep it for at least three minutes at a time. Can exercise hip abduction and external rotation ability, a good way to lower cross fork.
2. Sit on the corner against the wall and draw the 👇 below.
The practice is simple: find a wall, lie down with your hips against the wall, maximize your feet, put your heels against the wall and keep them. Make sure your feet are at the same height. For at least three minutes. This pose is also something I particularly like to practice before going to bed. It can not only open the hip, but also stretch the liver meridian on the inside of the leg to nourish the face and help sleep.
3. Beam angle type, lower 👇 diagram
Sit and stand with knees bent and palms of feet facing each other. Put your hands on the soles of your feet. Inhale and extend the spine and exhale forward flexion. Keep it for about three minutes. Yin Yoga can be used to relax the whole body and let the knees sink naturally.
4. Dragon style. Lower 👇 diagram
You can enter from the lower dog, which is a bit like a lunge. Things can be padded under the back knee.
Put your hands on your knees, or raise your hands above your head. Clip your legs to the center line.
Extend the spine with each inhale and sink the hip downward with each exhalation.
I will keep the side of practice for about two minutes by myself.
There are also triangle series, warrior series are very easy to use crotch pose. However, it is still a word, persistence is the last word.
Pay attention to Fanyi and share health and beauty.