Flying dragon yoga asana, how to practice hip opening scientifically?
How to practice hip opening scientifically?
The hip is located in the middle of the human body, so it is not only an important part of the human torso and lower limbs, but also the root node of the lower limbs, which is related to the normal function of the lower limbs; its position is also at the lowest end of the human body cadre (standing position). It not only plays an important role in supporting the human torso, but also supports the important internal organs of the human abdominal cavity. Open hip, that is, open the bondage of the original hip, restore the movement function of the hip (stretch, winding), and enhance the weakness of the hip. Its scientific training methods: 1, practice in places with good air in the natural environment; 2, appropriately increase the amount of drinking water and water conservancy, of course, it is conducive to opening hips and excreting all kinds of waste and accumulated heat in the internal organs; 3, cool clothes are conducive to the heat dissipation of the body, but also conducive to the body's absorption of fresh air; 5, play some beautiful, soft and slow music to make people feel calm and calm 6 warped buttocks, conducive to the repair of weak parts of the hip (around the coccyx, hip joint), but also conducive to the extension of the hip (bundle: vertical palm to hook into a bundle. Exhibition: hook hands spread out for the exhibition. (7) use loose, soft and round movement to wrap your legs slowly, pay attention to more rest, (one minute exercise, ten minutes rest. If you don't feel well, don't exercise until you feel comfortable.
The scientific hip opening can be summed up in three points.
1, step by step; 2, balance in all directions; 3, flexibility and strength balance. The following will be described one by one.
The first point of scientific hip opening: step by step.
In fact, I think there is no need to say more about this point, this is the general principle, but also the basic way to avoid all kinds of injuries in the process of hip opening. Must not be forced to pull, according to their own physical basis, step by step practice, do not compare and do not be strong. Give the body enough time and patience.
Scientific hip opening point 2: practice balance in all directions.
We all know that the hip joint (that is, the hip) is a joint with a relatively high range of motion, which can be flexion and extension, abduction and adduction, and external rotation and internal rotation. If you blindly open the range of motion in one direction, on the one hand, it will cause imbalance in all directions, and on the other hand, it will squeeze the opposite side. Because the joint space is limited, blindly opening one side is bound to squeeze the other.
The third point of scientific hip opening: flexibility and strength balance, flexibility and stability balance.
Hip connection to the torso and lower limbs, not only need to be flexible, but also need to be stable. Excessive hip opening, while ignoring muscle strength exercise, will cause a series of problems. Such as pelvic floor muscle relaxation, frequent urination and so on.
Finally, I would like to share with you a group of hip opening movements, which take into account all directions of the hip joint, as well as strength training.
1. Goddess style
- The distance between two feet apart from one leg.
- Open the soles of your feet outward as far as possible, with your knees facing your toes.
- Inhale and extend the spine.
- Exhale, bend your knees and squat to your own extent.
- With breathing, do 3-5 groups of dynamic exercises first.
- Keep it after the last inhale and squat
- Group 5: group 8 was restored after breathing.
Supplement: exercise the muscle strength of the legs, hips and core. Be careful not to raise your hips, don't lean forward, and keep your spine perpendicular to the ground.
2. Low flying dragon style.
- Straighten your left leg and stick your knees and feet to the ground
- The ground where the right knee is bent and the calf is vertical.
- Put the shoulder straight and put your hands on the inside of your right foot.
- Inhale and extend the spine
- Exhale and sink the hip down
- Hold for at least 30 seconds.
- Make three groups on the left and right sides.
Add: mainly open crotch flexion and extension in these two directions, it is said that you must proceed step by step, if you can't land your elbows at first, you can straighten your arms and support the ground with your palms, or even put yoga bricks under your palms.
3. Sitting corner style
- Sit on the mat with your feet open to the sides
- The toes are ticked back and the knees are facing the ceiling.
- Inhale and extend the spine.
- Exhale and bend forward.
- For at least one minute.
4. Beam angle type
- Sit on the mat.
- Feet face each other in front of the body
- Put your hands and fingers together and hold the soles of your feet
- With breathing, shake your knees up and down
- About 30 seconds.
- Stop dithering
- Inhale and extend the spine and exhale forward flexion
- For at least one minute.
Add: mainly add crotch external rotation this direction, of course, along with abduction and forward this direction.
5. Samurai sit
- Sit on the mat
- Bend the right knee and place the sole of the right foot on the outside of the left hip.
- Bend the left knee and place the left foot on the outside of the right hip.
- Fold your knees up and down, in line with your nose
- Keep it for at least one minute.
- Note that this action requires reverse practice.
Scientific hip opening can avoid the damage to the body in the process of opening bones to the maximum extent and harvest the benefits of hip opening.
Pay attention to Fanyi and share health and beauty.
Find someone to teach. There are many online tutorials and methods, are they useful? Yes! It depends on the right crowd. Those who have a foundation can learn to practice, and people who do not have any foundation had better not practice. Spend some money to find a regular yoga class teacher to lay the foundation first, step by step, do you think it is possible?
Hip opening can be practiced through yoga.
I think it is scientific to use yoga to open the crotch itself, because the fact is the direct way to test the truth. The ancient yoga with a history of five thousand years has experienced the precipitation of time.
Yoga is a combination of strength and flexibility, which is exactly what hip opening needs.
I think if you want to know how to open hip scientifically, you already know the benefits of hip opening, right?
Anyway, I think it's too necessary to open a hip.
Because I practice yoga, during the practice, I gradually find that when the hip is flexible enough, many movements will become easier. In fact, in addition to this point, I also found that hip opening has many other benefits.
Hip is located in the middle of the human body, involving the ligaments of the hip joint, ilium, pubis and ischium. It is an important part that runs through the torso and lower limbs. The flexibility of these ligament tissues can ensure the coordinated movement of the body and protect important parts, such as lumbar vertebrae, knee joints and other long-term compensatory activities.
In addition, the hip area is also the place where the body's lymphoid immune system gathers, so when the hip is flexible, it also means that this part is unobstructed, which helps the body to expel toxins through the lymphatic system.
So, what is the 'opening' of hip?
Hip opening is to make the muscles around the hip joint more flexible and achieve the goal of making the ligament tissue more flexible through the strength of the tendons.
Therefore, hip opening needs to involve hip extension muscles, abduction muscles, adductor muscles and external and internal rotation muscles. Therefore, when it comes to hip opening, we need to move the hip joint in several different directions.
May see here, you have to ask: how to open this hip exactly?
After understanding the practice needs of the target area, it becomes relatively easy to find suitable yoga movements for targeted practice.
A, hip extension
The muscles needed for hip joint extension are: gluteus maximus, adductor magnus, biceps femoris, semitendinosus and valvular muscle.
The yoga exercises to this part of the muscle are (click on the asana name to go to the asana intensive lecture page for more information):
Camel style
Bow type
Wheel type
Monkey style (one word horse)
B, hip abduction
The muscles needed for hip abduction are: upper gluteus maximus, gluteus medius, gluteus minimus and piriformis muscle.
Yoga exercises to this part of the muscle include:
Supine hand grasping big toe
Beam angle type
C, adduction of hip joint
The muscles needed for adductor of hip joint are adductor magnum, adductor longus, adductor brevis and gracilis.
Yoga exercises to this part of the muscle include:
The leg of Bird King
Samurai sit
D, internal rotation of hip joint
The muscles needed for internal rotation of the hip joint are the middle gluteus muscle and the anterior part of the gluteus minimus muscle.
Yoga exercises to this part of the muscle include:
Heroes sit.
Standing flexion
E, hip joint external rotation
The muscles needed for hip external rotation are: iliopsoas muscle, gluteus maximus muscle, piriformis muscle, gluteus medius muscle, posterior part of gluteus minimus muscle.
Yoga exercises to this part of the muscle include:
Lotus sitting
Sitting angle type