Can pregnant women do lotus yoga seats? is there an age limit for hip opening?
Is there an age limit for hip opening?
Hip opening problem, I think in general, age is not a problem, of course, injured and special exceptions, please follow the doctor's advice!
I have been 58 weeks this year, and about two years ago, I suddenly had an idea that I was going to practice splits. At that time, I had no bottom in mind, and I didn't know if I could do it. Anyway, with the mentality of trying it, I practiced vertical forks first, without serious practice, not to mention, after about two or three months, the vertical fork went down. Although it was not very standard, it was not a problem to pass. I have time to make some videos and show them to everyone.
The general process is like this: first look at the relevant videos on the Internet, look for ways that are suitable for you, and follow the principle of safety first step by step. Take your time and make a little progress every day. In general, as long as you have confidence and perseverance, pay attention to scientific methods, stick to it, you can succeed!
After my efforts, double lotus, handstand, vertical fork have been basically successful, now the goal-horizontal fork, after bending; a further goal-handstand walking; a little further-human flag!
Through practice, the benefits to the body are obvious, the most important thing is to "open" the meridian muscles and increase flexibility!
We are willing to communicate and encourage each other with those who are predestined. I wish you all peace and health!
Age is only a statement, but in martial arts, with the increase of age, the bones and muscles are harder than those of children, but it does not affect the leg tension ligament, which is certainly not as fast as the children, but as long as you work hard, you can pull the ligament. It's just a matter of time. In daily parks, we happen to see uncles and aunts pressing their legs high, especially in big cities like Beijing. There are people pressing their legs in any park in the morning. some of them are really old, and it is precisely because they can hold on every day that they can hold their legs down. Some of our cadets'50-year-old legs can be pressed open, but there are indeed individual ones that can not be pressed open. Most of them look good, and they flinch when they are suffering and sweating. This is the main reason.
After the leg is pressed open, it is helpful to all movements, such as the height of the kick is improved, the flexibility and coordination is also enhanced, and the speed is naturally trained with tenacity, and there is an old Chinese saying that it is better to have an inch of muscle than a foot of flesh!
Therefore, it is necessary to open the leg and open the crotch. In the past, there was no one without tendon in martial arts practice, but now the spirit of impetuous people to bear hardships is also constantly changing. As long as the person who can press the leg can only measure it, there is no leg that can't be pressed open. Age is not the standard to stop motivation.
First of all, yoga should be divided into men and women, and the structure of hip joints is different between men and women. Pay attention to contact methods, practice yoga regardless of age, of course, do not rule out big bone problems, sciatica, these diseases are not serious in the initial stage, but help to recover the treatment. Hip opening is to move the nerves of the surrounding tissue and strengthen the muscles. Most people take their time and make progress step by step, there will be unexpected gains, such as sitting for a long time and standing up, it will not be difficult to stand because of sore waist muscles. We can see that old friends, people of the same age, walk with a straight back and relaxed legs. All pay attention to pressing legs, opening hips, meditating, taking deep breaths, swinging arms and kicking legs.
Except for some people who are injured in the crotch due to physical reasons, as well as the elderly who are older and do not exercise often (these people have loose bones and are not suitable for hip opening), there is no restriction on hip opening at all. Hip opening can not only relieve backache and make you walk lightly, but also has a better benefit, that is, it will release stress, negative emotions and energy, go to sleep after practice, and wake up with a new day full of positive energy!
King Kong sitting variant, King Kong sitting (variant) can not only reduce the abdomen and thin thighs, but also prevent hair loss, nourish the liver and dominate the liver.
Action details:
Sit on your knees with your back straight and adjust your breath; stand on your knees and stand on tiptoe; slowly put your hips on your heels, palms on your knees, and your calves off the ground.
Frog stomach, frog style, make it easy for you to open hips every night. The key to hip opening practice is to relax the hip, that is, to make it feel powerless at all.
Action details:
Starting from landing on the limbs, the right knee and calf slowly slide to the right, away from the torso, colleagues, elbows relax, lower hips, chest want cushions close, hands arms straight forward, hips can be lowered to a minimum within comfort.
The whole lotus sitting variant. The whole Lotus is a very important yoga meditation pose. Because it makes you feel stable, grounded, and vigilant. This posture can be flexible legs, relieve leg fatigue and tension.
Action details:
Start with the semi-lotus flower and straighten your back. Put the right leg around the outside of the left calf and place it at the base of the thigh. Hold your hands out from the gap between your calves and thighs and keep your legs close to your chest to keep breathing naturally.
Cat variant. There are many variations, lies in your observation, this is the cat stretch variant, easy to learn, can be very flexible spine, to eliminate back tension, discomfort and fatigue is quite effective.
Action details:
Baby cat entry, feet big toes together, knees apart on both sides. Exhale, lift your left leg back and up, and grab the left foot with your right arm back. Look up and focus on your breath.
One-word horse variation, one-word horse practice, as long as the front and back of the leg ligaments stretch out, that is, to open the hip. But don't force yourself to do it so as not to cause damage to your body. Regular practice will naturally enable you to achieve the perfect one-word horse.
Action details:
Stand up, bend and stretch, inhale, look up, and unfold the instep of your left foot. Exhale, the right heel glides forward along the ground, fully expanding the left groin, the left thigh turns directly below, and the left and right pelvis are parallel to the front of the cushion. Fold your hip back and grab your left ankle with both hands.
Scorpion style. This pose is like a scorpion attacking its prey, hence its name. The lungs are completely dilated while the abdominal muscles are stretched. The entire spine is strengthened to stay healthy.
Action details:
Start as a baby and focus on your breathing. Lift your legs and hips to the lower dog position; land your forearms parallel to the ground, use your arm strength, lift your legs, open your chest, and arch your legs back above your head.
Open the hip for many people is more difficult, the hip is not a day stiff up, open also takes time, adhere to the heart, there will always be success!
Simple practice, 3 poses, you can open hips at home
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In the process of yoga, hip opening has become a more and more difficult action, because this action, he first tested people's crotch strength, as well as crotch ligaments, the requirements for crotch ligaments are very high. For many people, it is extremely difficult to carry out cross-crossing exercises. Today we practice these three movements, so that you can simply open hips at home.
Cradle type
1. The body lies prone on the ground, hands on the sides of the body, feet behind the instep of the foot and close to the ground.
two。 Move your hands slowly upward, and your feet slowly bend upward.
3. Hold the soles of both feet with the palms of both hands to help bend the waist.
4. Work hard at the waist, hands and feet to help the head work upward.
We are engaged in a process of exercise that can help us lose weight, and the fat above our waist makes our waist smaller and smaller.
Monkey style
1. Stand on the ground with your hands flat on your sides and your feet upright.
two。 The right foot is straight to the right, the left foot is straight to the left, the body is slowly downward, and the crotch is parallel to the ground.
3. Slowly straighten your hands from both sides of the body to the back of the body, hold the ground and help the waist stand up.
4. The head is straight up and the eyes are looking above the ceiling to drive the body forward.
This movement is a bit difficult for people who have just practiced the crotch movement, but it will be very easy after a long time of practice, and after practice, we can also realize that our crotch has been exercised.
Head handstand variant
1. Hands flat on both sides of the body, body standing on the ground, legs straight.
two。 Take a big step forward on your right foot and straighten your left foot back to help your body stand on its head.
3. After keeping your balance, slowly put your hands down and use your head to support your body weight.
4. After the body is stable, the right foot slowly straightens back, the left foot straightens forward, and the knee bends.
This movement fully tests the support strength of the head, when the head can well support the weight of the body, we can do this action best.
Wheel type
1. The body is kneeling on the ground, the legs are straight, the hands are flat on both sides of the body, the body is erect.
two。 The hands are raised slowly from both sides of the body to drive the body to bend backward.
3 hands hands and hands head flat on both sides of the body, head and foot long close, placed above the soles of the feet.
4. The right hand is placed on the side of the head to help the head support the body, and the left hand is raised upward to help the body exercise hands.
After practicing this action, we can realize that the exercise we get from our body will feel very comfortable after practice. Because although this action seems to be very simple, but a good pull up the waist, helping the waist to exercise.
Double angle variant
1. Stand on the ground with your hands flat on your sides and keep your body in balance.
two。 The right leg takes a big step forward and the left leg straightens back to help the body stand on its head.
3. After the body is balanced, slowly put your hands down and support your body weight with your head and neck.
4. Hands are raised slowly from both sides of the body and folded above the body.
5. Stretch your legs to the left and right, with your toes on your toes, so that your buttocks work hard and your feet are straight.
After we finish practicing this movement, we will feel that in the process of developing exercise exercises, it will become easier and easier, and after the practice, the whole crotch will feel very comfortable.
Cobra variant
1. Lie prone on the ground with your hands flat on your sides and your feet straight back.
two。 Stretch your head upward, press your chest against the wall, and place your hands above the wall.
3. The right foot tries hard to stay straight back, and the knees bend upward.
4. The wrist of the left hand is bent and the palm of the left hand grabs the soles of the right foot to help the body bend backward and straighten.
After we carry on this movement exercise, we can feel the waist exercise very well, and in the process of the straight appreciation of the legs, we also exercise the ligaments of the legs well to help the practice of hip opening in the future. make it easier to open a hip.
These movements we practice today can help us to practice hip opening in the future. even if these movements seem to have nothing to do with hip opening, each of these movements is related to stretching ligaments. it can help us stretch the crotch ligament, and the cross movement becomes easier after that.
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