Yin Yoga asana arrangement, how to stretch the legs, open hips, open hips and open ligaments?
How should leg stretch pull, open hip open hip open ligament?
Hello, everyone. I am the one who loves yoga and sharing.
Often stretch the legs consciously, which can beautify the lines of the legs and create a more perfect leg shape. The benefits of hip opening are even greater. The hip is the hub connecting the lower limbs and the torso. Hip opening can help blood circulation in the pelvic area and the whole lower limb, providing more qi and blood to the peripheral nerves of the body. the opening of the hip joint also helps to improve the cold condition of hands and feet in winter. Yin Yoga is especially recommended in yoga. Yin Yoga has a good effect on improving body stiffness, improving body softness and flexibly the joints of the body.
Aiming at leg stretching, hip opening and hip opening, a group of Yin Yoga asana sequence is introduced.
1. Stand and bend forward.
Stand in the mountain style, standing on the mat. Tighten your legs up.
Inhale and extend your spine with your hands above your head.
The exhaled arm drives the upper body and folds forward and downward with the hip as the folding point.
Note: the waist and back are straight. Bend forward within your ability.
2. Salute.
Feet apart, toes slightly open, squatting, hands closed on chest, lower arms flat. Put your elbows on the inside of your knees.
Inhale and extend the spine.
Exhale, elbow and knee push each other.
3. Riding style.
Take a big step back with your left foot and put your instep on your knee. Bend the right knee and calf perpendicular to the ground. Put your hands on the hips or on the knees of the front legs. Upper body upright.
Inhale and extend the spine.
Exhale and sink your hips down.
Note: there is no force on the hind legs and knees. You can also put a towel under your hind legs and knees.
4. Dragon style.
Based on horseback riding. Move your hands to the inside of your front feet.
Inhale and extend the spine.
Exhale and sink your hips down.
Note: the hips are straight. Practice step by step, first landing your palms, and then landing your elbows if you feel relaxed. Remember to change sides to practice.
5. Baby style.
Kneel on the cushion and fold your big toes. Open your knees to both sides as much as possible. Sit on your hips on your heels.
Inhale and stretch your back.
Exhale forward and downward to the forehead.
Note: the body is stiff and can be pillowed under the body. Keep your hips on your heels, don't lift them away.
6. Dove style.
Bend your forelegs to your knees and keep your calves parallel to the short side of the cushion as far as possible. Straighten up and get fat, press the instep to the ground.
Inhale and extend the spine
Exhale forward and bend down.
Note: the two actions shown in the figure above are two different versions. You can choose different ways of practice according to your physical conditions. Complete the asana step by step.
7. Rest.
Lie on your back on the mat. Put your feet away naturally. Put your palms up on your sides. Close your eyes slowly. Relax your whole body.
In all the above poses: 1. Keep it for at least one and a half minutes. Remember to change sides to practice. 2. Straighten the hips. 3. Complete the asana step by step. 4. Don't ignore the last rest.
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"flexibility" is one of the healthy physical fitness, according to the popular understanding, refers toRange of motion of the joint. The range of motion of the joint is related to the muscles, tendons, ligaments and joints themselves.We usually just talk about muscles.. For example, how high a kick can kick is mainly related to the hamstring (the back of the thigh), while how high the arm can lift are the chest and latissimus dorsi.The better the flexibility, the greater the range of activities.Although it is not that the larger the range of activities, the better, but flexibility does have a certain impact on sports performance, at the same timeThe better flexibility will also reduce the occurrence of "compensation" in a certain sense., thereby improving security
Flexibility is affected by many factorsDifferences in nervous tension, muscle tension, long-term inappropriate joint activity (usually too little), age and joint ligament itselfCan lead to poor flexibility. Each joint has its own different range of motion, which can not be discussed in the same way.
Lower limbs mainly involve three large joints: hip joint, knee joint and ankle joint. Flexibility training needs to be carried out around the functions of these three joints.
Hip jointThe hip joint is a ball and fossa joint, which is the most flexible joint of the human body like the shoulder joint. Its main functions are flexion, extension, adduction, abduction, internal rotation and external rotation. Generally, flexion and extension, adductor and abduction are required. The muscles involved are: flexion-iliopsoas, quadriceps femoris, hip extension-gluteus maximus, posterior hamstring muscle, adductor-adductor muscle group. Abduction-gluteus maximus, gluteus minimus, tensor fasciae latae.
Knee jointThe main function of knee joint is flexion and extension, which mainly involves anterior quadriceps femoris, posterior popliteal hamstring muscle and calf gastrocnemius muscle. The rotation ability after knee flexion 90 °should not be developed. Don't develop! No development!
Ankle jointIt mainly involves the function of dorsal flexion of foot, involving the triceps muscle of calf (soleus muscle and gastrocnemius muscle).
Therefore, the main muscles that need to develop flexibility in the whole lower limb are: quadriceps femoris, iliopsoas muscle, hamstring muscle, triceps muscle, gluteus maximus muscle (gluteus maximus muscle is inert muscle, usually not tight).
Stretch the picture will not be put, online pile after pile, just need to remember the key points of flexibility trainingYou can:
1. Stretch at 70% of the limit.
2. Gradually increase the range, don't force it.
3. Persevere. Flexibility training can be done every day.
4. The improvement of muscle flexibility is mainly related to neural adaptation, which takes time, so give it a little more time.
5. Static stretching is recommended to be done in groups, each group for about 30 seconds.
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Hello, I am glad to answer this question for you. I am Luo Xianting, the fitness instructor of Sepp.
Open hip open hip open ligament-in other words, open joint range of motion, crotch hip refers to where the range of motion?
The picture above is the hip joint. If you want to open the range of motion of the hip joint, you first know what the function of the hip joint is, and then you can solve it one by one to reach the standard range of motion.
The hip joint is a flexible joint that can do three-sided movement. its functions include hip flexion, hip extension, adduction, abduction, horizontal flexion, horizontal extension and rotation.
Open hips, open hips and open ligaments, if I understand correctly, the actions that can best reflect these descriptions are horizontal and vertical forks.
Then let's start the formal explanation.
The horizontal fork is hip abduction + horizontal extension to the limit, and the vertical fork is hip flexion + hip extension to the limit. Then let's practice the movements related to the function.
Before practice: warm up first!
It is important to warm up, and any exercise that opens the range of motion / ligament extension should be fully warmed up to avoid strain. On the one hand, the warm-up process moves the joints, increases the synovial fluid, and increases the body's ability to adapt to the movement itself; on the other hand, it increases the body temperature and relieves the fascia tension caused by long-term braking.
We can do it by jogging or gentle warm-up exercises (such as Pilates, such as body balance).
Then go to the main course and eat them one by one! Don't expect to open hip and hip twice at once! Creep before you walk! Don't get hurt.
One: beam angle type
Detailed explanation of asana:
1. Sit with the soles of your feet together, put your hands and fingers across your toes and straighten your upper body.
two。 Vibrate your knees in the direction of the ground, as close to the ground as possible.
3. If your knees and calves can be laid flat on the floor, keep going down and fail to reach them. Don't rush to practice the next step.
4. Exhale, lower your upper body, press your elbows against your calves, press your forehead against the floor in front of your feet, inhale and stretch your back.
5. Inhale and get up to restore. It can be done again and again for 10 times.
Analysis of difficulties:
Some people do a lot of angle style as long as the knee of the double plate is always so high, what can I do if I can't get to the ground?
The angle style requires the thigh bones to be spread on both sides, which is different from the state of the thigh bones when the legs are straightened. The thigh bone is spread to both sides, and the hip needs to be more flexible to adapt to this change of angle.
When the hip is stiff, it can prevent the thigh bone from sticking to the ground.
So how to practice this situation?
Assistant 1: we can raise the buttocks so that the hips are higher and the thigh bones have more room to go to both sides.
Assistant 2: practice against the wall, which can keep the spine straight and the pelvis level. Make sure that the foundation of the pose is correct, and then keep practicing so that your thighs can be glued to the ground.
Second: sitting forward flexion
Detailed explanation of asana:
1. Sitting position on the cushion, leg muscles tightened and toes hooked back.
two。 Inhale and raise your hands above your head.
3. Exhale, body forward and downward
4. The abdomen and chest are close to the legs, holding the soles of the feet with both hands or on the back of the feet.
Analysis of difficulties:
When some people do sitting posture flexion, they will have low back pain, how to do?
First of all, it is necessary to make sure that it is not the problem of lumbar intervertebral disc, if it is not lumbar intervertebral disc herniation, then it is easy to solve.
You can first do the standing posture to press the legs, the angle can be a little smaller, the waist and back should be straight, it will be better to do the standing posture and then press the legs.
The point is not to overdo it.
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I think leg stretching is actually quite simple, because the most important thing in yoga is stretching and breathing, so every pose has stretching, choose the pose you need and suit you, and you can achieve the effect you want.
Hip open hip posture is generally about the two legs apart of the pose, of course, to exert a certain amount of pressure.
In fact, opening ligaments is about the same, but we should pay attention to the right amount, otherwise it is easy to pull muscles.
As long as everyone takes it seriously, Xiao Mi believes that he will get what he wants. The leg position introduced by Xiao Mi next looks like the letter N, that is, we need to bend from the knee, and then one leg bends up and the other leg bends down. This not only exercises the legs, but also makes the waist and hips more curved.
The next one, Xiaomi feels that it is the most difficult. Are you curious? This action needs to be very flexible and can only be done with special flexibility. We have to kneel on the ground on our knees, then go down on the upper body, and put our right leg around the back of the neck. Is it a special test of physical flexibility?
Of course, yoga movements are both simple and difficult, we can start from the simplest, and then practice difficult when our bodies become more flexible and softer. Having said so much, I hope you can like the movements introduced by Xiaomi. Well, Xiaomi will introduce the last one, which can strengthen the leg muscles, relieve back pain, stretch the chest, and exercise the semi-triangular torsion of the spine.
Semi-triangular detailed explanation:
1. First of all, we need to make a standard standing posture and keep our legs apart.
two。 Then we need to pull our right leg back and press our upper body down.
3. Finally, stretch your arms up naturally, and then exercise with the rhythm.