What are the yoga torsion poses, and how to distinguish between hip opening and hip closure in yoga poses?
How to distinguish between hip opening and hip closure in yoga poses?
There are six directions of movement of the hip: flexion, extension, abduction, adduction, external rotation and internal rotation.
Inward activities, such as adduction and internal rotation, are closed hips, while external rotation is hip openings.
In yoga asana, hero sitting, samurai sitting, simple spine twisting and eagle pose all belong to closed hip poses.
Hip opening and hip closure in yoga poses seem to be very circumstantial, but in fact they are easy to distinguish. Let me start with the source.
Usually when we talk about hip opening, we mean to restore the flexibility of the hip joint in all directions. The directions mentioned here are divided into three groups and six directions.
They are:
The first group, flexion and extension.
The second group, abduction and adduction.
Third, external rotation and internal rotation.
It can be seen that every two directions form a group. One of these two directions is the open hip pose and the other is the closed hip pose. It is equivalent to our balance of yin and yang, one opening and one closing, one yin and one yang.
Among them: flexion, abduction and external rotation are open hip posture; extension, adduction and internal rotation are closed hip posture.
How can you tell the difference? You don't have to learn by rote. Keep looking down.
Let's first look at how to distinguish between opening and closing in the second group and the third group.
Take a look at the ๐ diagram first.
This is the most basic plan of the human body. The red vertical line I drew in the middle is called the middle line. The midline divides the body into two symmetrical parts.
The parts of the body near the midline are called the inside of the body, and those far from the midline are called the outside of the body. For example, the inner thigh and the outer thigh are divided into the inside and outside according to this.
In these two groups, the open hip pose refers to the movement of the hip joint away from the midline. The most intuitive view from the surface of the body is that the thighs leave the midline and open to the outside of the body, and it looks like the body is open. So external rotation and abduction are open hip poses. Look at the following example.
For example: beam angle type, the following ๐ diagram. Leave the center line and open outward.
Another example: side angle stretching. Below the ๐ diagram.
In the side angle stretch, both hips are done away from the midline and open outward, so this is the open hip pose.
By the way, the left hip joint is also an open hip. So when practicing this pose. Remember not to rotate the left hip joint inward, but to open it outward and backwards. This is a question of the direction of body strength, a matter of position, and a matter of detail.
Another example: samurai sit, under the ๐ picture.
In samurai sitting, the hips move closer to the midline of the body and walk to the inside of the body, so the samurai sits in a closed hip pose. It seems that the body is not in a closed state.
For example, the simple ridge twist, the following ๐ diagram
The right hip moves closer to the midline of the body. So this pose is a closed hip pose, and the reverse side should also be practiced.
Let's take a look at a cross-legged man. Lower ๐ diagram
Also made a hip closure action.
So seizing one's legs is a very harmful habit. A lot of people like to go up on the same side. This is equivalent to you have been practicing the same side of the closed hip pose, but never sit open hip pose, the two sides of the body will be out of balance, and the hips will get tighter and tighter.
Let's take a look at the first set of movements: flexion and extension. Still look at this most basic plan of the human body. Lower ๐ diagram
We used to call the front side of the human body and the back side of the human body. The front of the thigh and the back of the thigh are based on this.
The hip joint is called hip flexion when it is forward and hip extension when it is backward. Most intuitively from the surface of the body, in the upright state, the thigh is close to the abdomen, as if the legs are folded up with the abdomen, called bending, also known as hip flexion or flexion. On the contrary, the front side of the thigh is farther and farther away from the abdomen, opening like a stretch, called stretching, also known as hip extension or back extension.
Let's take another look at the examples.
One word horse, lower ๐ picture
The front side of the upper thigh is close to the abdomen, so the front hip is flexion, and the front thigh of the lower leg is far away from the abdomen, so the hip joint behind is extended.
Let's take a look at the lower dog, the lower ๐.
The hip joint is flexion. Getting closer and closer, as if to close together.
For example, the wheel, the lower ๐ diagram
The hip joint is stretched back, and the body seems to be open.
What's interesting is that there are many poses and there are many kinds of hip movements at the same time. For example, the side angle stretching seen above. Lower ๐ diagram
The right hip was opened outward and a flexion was made at the same time. The left hip joint was opened outward and stretched at the same time. So the left hip joint is played outward and backward in this pose.
It's also interesting whether there is a good difference between opening and closing the hip.
In yoga practice, the hip pose is to open the hip first, and then close the hip. To achieve a balance in all directions. By the way, it's the other way around when doing shoulder exercise, first do the closed shoulder movement, and then do the open shoulder movement.
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There are many schools of yoga, and there is little difference in asana among different schools. Hip opening can promote the movement of hip joints in all directions, promote qi and blood circulation in the pelvic area, and help warm and nourish internal organs. Men practice waist, women open hips, the following recommend to you several hips.
1. Lower dog style
At first, the heel may not fall to the ground, but it doesn't matter, just keep bending your knees or lift your heel, and the spine will be extended.
twoใ Warrior type one
The rear foot is slightly buckled, the foot surface is completely compacted, the pelvis is straightened, and the lumbar spine is recovered from the abdomen.
3. Anti-war style
Stretch on the opposite side of the waist with the back hand gently on the leg.
4. Semilunar type
With the balance of leg muscle strength and stretching, the ground will be much more stable when you look at the ground.
5. Double angle type
Hands on the back, hips and shoulders.
As for hip closure, the most common is the Kumgang seat, shoelace type is also possible.