Yoga station pose, is there a yoga pose that can be carried out with shoulders and hips?
Is there a yoga pose that can be done with open shoulders and hips?
Your question is very interesting. I would like to discuss it with you.
Shoulder and hip are the two largest joints in the human body, and they are also the two most prone to stiffness, especially when modern people are sedentary, facing computers and mobile phones, and their shoulders and hips are particularly tight.
If you have open shoulders and open hips, you can practice together.
The square style of Yin Yoga, as well as the whole lotus, can open the hip.With the movement of the arm, you can open the shoulder.
If you want to drive in more directions, you can practice according to the picture!
Be careful,The flexibility and stability of joints are mainly maintained by the surrounding tendons, muscles and connective tissue, so open-shoulder hip poses should be done step by step and according to your ability.
Open shoulder and open hip is a knowledge, an article can not say very comprehensive, Wechat official account [daily yoga (meiriyujia)] has a special "shoulder opening" and "hip opening", key words reply can be obtained!
Daily yoga (meiriyujia), your yoga life guide!
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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Many fairies want to practice yoga, but for beginners, hip opening is undoubtedly a very painful thing. In response to this problem, Xiao Jia has prepared three poses to help you easily open hips and shoulders, and experience the benefits of yoga together.
Pose 1: monkey variant
Steps:
1. Kneel on the ground, hands on your sides, knees up, left leg forward, right leg backward, straighten your legs, keep your hips up.
two。 Press your legs and hips down, hands on the ground, buttocks on the ground, legs close to the ground, upper body upright, head up
3. This pose can strengthen the hip muscles, keep the legs healthy, prevent muscle strain during practice, and don't worry.
Pose 2: wheeled variant
Steps:
1. Lie on your back, bend your legs, put your feet on the yoga ring and keep your knees apart; turn your hands and wrists on both sides of your head, your fingertips towards your shoulders, palms on the ground, arms and back hard to lift your body off the ground.
two。 Continue to push the waist, abdomen, arms straight, the whole person into an arch, arms bent to 90 degrees, two forearms close to the ground, left leg straight up until the left leg is perpendicular to the abdomen, stand on tiptoe, hold the yoga ring with both hands
3. The wheel can speed up the blood circulation, keep the spine flexible and healthy, and make the wrists and legs strong.
Pose 3: flexion and extension of one leg spine
Steps:
1. Stand in the mountain style with your legs straight and your left leg stretching back and up until both legs are perpendicular to the ground.
two。 Lean forward slowly until the upper body is close to the right leg, arms outstretched forward, hands on the ground.
3. This pose can stretch the leg ligaments, tighten the leg muscles, tighten the buttocks and beautify the buttocks.
After a group of yoga poses, do you feel that the leg muscles are more compact? Hip opening is a very important step in practicing yoga. If we follow the requirements of Xiaoga, we can easily open hips and harvest long legs.
First of all, can easily open hips, the body must be very relaxed and resilient, such a body relative to the stiff body, is absolutely an advantage. Hip for women, is a very important part, here will accumulate a lot of physical pressure and toxins, so after opening the hip, the body will be very relaxed, feel good.
Of course, open hip is very important, open shoulder is no exception, open hip for the second half of life, open shoulder for the upper body, so big-eyed sister to share 6 poses, open shoulder open hip at the same time!
This pose can not only shape the legs, but also practice with minimal effort to get an excellent pose with beautiful body lines: the triangle stretching variant. This pose also increases the strength of the side waist and abdomen and relieves constipation and dysmenorrhea.
Action details:
From Yamasana, open your feet, about the length of one leg. First extend the body upward, then exhale and stretch forward. Put your hips straight, put your hands on both sides of your left leg, and press your palms to the ground.
Yoga arm support poses are interesting, but they are all more advanced poses. Let's talk about the cicada style today. Many people fail to do a good job in cicada style, ignoring these two points: 1. The back is not strong enough. The hip is not open.
Action details:
Squat on the mat, feet together, hands apart, shoulder width, bend arms, support the ground. Put your knees under your armpits, lean forward, stand on tiptoe, support the ground with your toes, and raise your head. When inhaling, hold the ground with both palms and arms, lift the right foot first, and then lift the left foot. When exhaling, look at the floor in front of you, keep your feet together and extend the instep backward and upward. Try to keep your arms straight and take a deep breath. As you inhale, bend your elbows and lower your body, fall back, and squat on the ground to relax.
Yoga peacock requires the power to activate the core of the abdomen. Need to start the whole body, especially the core and legs. You can use accessories, but it is not recommended to practice for beginners.
Action details:
Start kneeling, knees apart, hands ready, elbows at the bottom of the ribs. Inhale, get your knees off the ground, breathe and straighten your legs back.
Next, let's stretch our shoulders and come to the fish variant. Let's take back our legs and let them relax slowly. Remember to relax while stretching. In this pose, the back area is fully extended, the chest is well extended, the breathing is more complete, and the neck is stretched, which is also good for the thyroid gland, strengthening the muscles of the upper back and the back of the neck, improving posture, and making the pelvic joints more flexible.
Action details:
Lie on your back, twining your legs, hands wrapped over the top of your head, inhale, extend your spine, exhale, lift your chest upward, open your shoulders backward and outward, and the top of your head falls on the floor.
Pigeon pose is one of the classic yoga poses. To complete the pigeon pose, you need to improve the flexibility of your shoulders and legs. Pigeon style can be flexible lumbar and thoracic joints, prevention and treatment of scapulohumeral periarthritis, reduce thigh and hip joint fat.
Action details:
Sit on the ground, slowly bend your right knee, straighten your left leg back, then lift your left calf, and hold the toes of your left foot with your right hand. Put your left hand on one side of your body, tilt your head back and look into the sky.
The last asana wheel in this lesson can nourish the organs and glands in the body and promote blood circulation. At the same time, the wheel can also feed and strengthen the back muscles and relax the neck and shoulders. Let's try it together.
Action details:
Lie on your back, bend your elbows, and place your palms on your shoulders. Bend your knees and keep your feet close to your hips. Exhale, lift your torso, hold your head against the ground, and take two deep breaths. Exhale, lift the torso and head, arch the back, and support the body on the soles of both hands and feet. Finally, bend your knees and elbows and return to the ground.
Shoulder opening can not only exercise the muscle and bone tension of the shoulder and arm, but also promote the natural and smooth extension of the shoulder, elbow and hand. Hip opening not only relieves back pain and makes you walk lightly, but also has a better benefit, that is, it releases stress, negative emotions and energy! Let's open both shoulders and hips. Opening shoulders is as important as opening hips!
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