Dragon Yoga, is there any yoga pose that can be carried out with open shoulders and hips?

Makeafortune 3 0 2024-03-13

Is there a yoga pose that can be done with open shoulders and hips?

Is there a yoga pose that can be done with open shoulders and hips?

Horizontal yoga can also open your thousand-year-old hip, how do you know it's impossible if you don't try it?

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The little fairy with tight crotch can only take small steps, and the girl with loose crotch can walk two steps as fast as the wind, so whether the walking posture is good or not depends on the extent to which your hips are open. Today, the editor specially collected a group of horizontal hip-opening yoga for the majority of Jia friends. If you try to practice like this if you don't like standing, the thousand-year-old hip can also be pulled open.

Bat variant

Standing is not as good as sitting, sitting is better than sitting upside down, lying on the ground to open hips feel more sour. When doing this horizontal yoga pose, be sure to control the direction of the buttocks. Because the legs are close to the body and the legs are fully folded with the upper body, the hips need to be flexible enough. The ligaments on the back of the leg, especially the fossa on the back of the knee, are stretched deeply. Hands consciously pull the legs to the side of the body, combined with breathing can also make the waist side curve more beautiful.

V twist

This pose is extremely difficult. If your body is not soft enough, do not try this tip casually. Many people in Jia should have seen other ways of doing this pose. Standing or sitting posture is much simpler than the supine posture. Lying on the ground, there is no focus on the body when doing this action, so it becomes more difficult, which requires you to have good control of every muscle and bone in the body. This pose focuses on the waist, where torsion exercises the toughness of the spine, straightening the legs in the process and stretching the legs.

Double legs around the head

Similarly, this action still requires that your waist, hips and legs are soft enough, and you have good control. We can first lie on the ground to relax our bodies, then bend our knees and move our legs closer to the body. Use both hands to wrap one leg around the neck and then fix it, and then around the other leg. After the leg position is done, wrap your hands back from the front of the body and place your palms down on the ground behind your waist. Horizontal yoga can still open hips very well.

Lunge around the head

This pose is a lunge around the head, the front leg low lunge can open one side of the hip joint, the beauty of this pose is that the right leg is extended backward, rather than the toe pedal to limit the angle. This operation can infinitely open the crotch and exercise the hips, bend the spine, circle the head from below to the lunge, and at the same time exercise the elasticity of the spine and strengthen the abdominal muscles. Before doing exercises, you can also practice this pose for warm-up exercises to dispel the stiffness of the body.

Handstand

This kind of exercise we can not ignore the possibility of handstand variant, handstand posture looks simple but very difficult, if the foundation is not laid, the body will be unstable and trembling. In practice, we can rely on walls to make our bodies more stable, which can also help us to practice hip opening. After the hand-inverted pose is made, the legs are opened to both sides of the body, and the legs are straightened into an one-word horse. This action opens the hips from the up and down directions. The body leans downward and the legs lean against the wall so that the leg joints open back and forth.

Peacock rise dance

Peacock rise dance needs to build up strength for the arm when practicing, first do the peacock style. Then lift the legs up and the body perpendicular to the ground from the bottom to the top. The waist bends backward, the legs remain straight and follow the waist movements, and the chest and neck jaw are close to the ground. During practice, you can feel the tension of the pelvic area expanding outward, which is the feeling of opening the hip, contracting the medial muscles of the legs, pulling in the abdomen and lifting the buttocks.

The above is to help you open hips and hips recommend a large collection of poses, if you like, take it with you.

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See a lot of friends are afraid to walk without temperament, a large part of the reason is that the crotch joints can not be opened, walking is not cool enough.

Your thousand-year-old hip, stretch a little bit will be extremely painful, this is how good, yoga can help you, it is time to practice your old hip.

Next, the pose I'm going to introduce to you is relatively simple, but it requires a good balance. We stand with one leg straight, the upper body slightly leaning forward, while the other suspended leg bends and lifts back so that the thigh is as parallel as possible to the ground, and one hand can grab the tiptoe back to help with the movement. Obviously, it's stretching back to open our crotch.

The following one, uh, is also an independent pose of the golden rooster, but unlike the previous one, after we stand with one leg straight, the other leg has to stretch straight upward, so that the two legs finally form a straight line. The upper body should be adjusted according to the position of the two legs, and both hands should grasp the raised tiptoes upward. The whole movement is very beautiful.

After we have finished the more complicated one, let's start with a simpler one. Kneel on one knee on the ground, but the kneeling leg should be lengthened to the back, the body forward, and the squatting leg in front is only on the toes, then lean back as far as possible, hands on both sides of the fingertips on the ground, legs arched to stretch the crotch.

Complain that the crotch can't be opened? Complaining that the ligaments are not soft enough? Friends, instead of living in complaining, you might as well take action immediately, practice the poses introduced today with Sister Bo, and make your body softer and softer in action. If you stick to it for a long time, even if you have a thousand-year-old hip, it can be opened for you.

The open-shoulder poses include dolphin pose, anti-prayer pose, eagle pose, bow pose, cow noodle pose and so on.

Hip openings include happy baby pose, butterfly pose, breaststroke, wide-angle pose, and so on.

If you are a yoga beginner, it is best to have a professional yoga teacher to practice under the yoga mat with IKU, which can effectively reduce the physical injury caused by blind practice!

There are many yoga poses that open hips and shoulders, one by one to decompose.

Hip opening: the range of motion of the hip joint is very large and can be done in all directions. It is just that the current lifestyle and peacetime seldom exercise, resulting in a limited range of motion of the hip joint. Hip opening is to restore the flexibility of the hip joint and restore the original function of the hip joint.

1. Yoga squatting

The feet are shoulder and half wide apart, the soles of the feet are turned outward, and the hands are closed in front of the chest.

Inhale and extend the spine.

Exhale, bend your knees and squat. Put your elbows on your knees.

Keep breathing in groups 3 to 5.

2. Sleeping swan style.

Enter from the lower dog.

Bend your left knee. The left calf is parallel to the short side of the cushion. Straighten your hind legs, cover your knees, and place your feet on the ground. The buttocks are on the same level.

Inhale and extend the spine and exhale forward flexion

Keep changing sides for 2 minutes.

3. Square type.

The calves overlap and lie horizontally. Tick your toes back.

Inhale and extend the spine, exhale and bend the body forward to the limits of its ability

Keep breathing in groups 3 to 5 and change sides later.

4. Dragon style

Enter from the lower dog

Take a big step forward with your left foot on the outside of your left hand.

Straighten your right leg, cover your knees, and place your feet on the ground

Inhale and extend the spine, exhale, sink the hip down

Fall to the ground with both elbows, or palms on the ground.

Keep 3 to 5 groups breathing and change sides.

5. Sitting corner style.

Sit on the mat with your feet apart to the maximum. Tiptoe hook.

Inhale and extend the spine.

Exhale and bend forward to the limit.

Keep it for five minutes.

6. Frogs lie down

Stand on your knees on a four-legged bench.

Open your knees to the sides to the limit.

Keep waist and thighs, thighs and calves at 90 degrees each.

Keep it for five minutes.

7. Supine samurai sit

Lie on your back on the mat.

Bend your knees and cross your thighs. Hold the soles of your feet with both hands.

Keep 3 to 5 groups breathing and change sides.

Open the shoulder:

1. Bird King style

Stand, sit, or kneel.

Inhale and raise your hands flat in front of you.

Exhale, cross your arms, wrap your forearms, and meet your palms

Keep breathing in groups 3 to 5 and change sides.

2. Needle piercing type

Stand on your knees on a four-corner bench

Inhale, open your right hand up and look at your right hand.

Exhale, twist the upper body to the left with the right hand, pass through the left shoulder with the back of the hand on the ground.