The benefits of hip opening are naturally understood by those who have practiced it (with 10 animated hip opening tutorials)

Introduce you to a special and comprehensive set of hip openers.

Said he especially because there are both strength and flexibility exercises in this set. We know that healthy joints require both stability and flexibility. If it is too flexible and without strength, the blessing will lose its stability, but if it is stable enough without flexibility, it will not work, so good switch practice. must. Stable and flexible. Balancing them is like closing the hips after opening the hips.

It is said that he is comprehensive because it takes into account all the directions of movement of the hip joint. That is to say. Whether you're looking for a horizontal fork, a vertical fork, or a double set, you can benefit from this set of exercises. The benefits of hip opening are naturally understood by those who have practiced it.

Finally, a friend often asks why you need to open your hips. Hip opening is not only to unlock yoga poses, but to dredge the meridians around the hip joint, promote blood circulation in the lower limbs, and at the same time remove the garbage in the pelvis and nourish the pelvis.

Let's look at the specific actions below.

1. Hip wrap

From Downward Dog, lift your right foot up, bend your right knee, and bring your right foot close to your hip.

Take the hip joint as the center point and the thigh as the axis,

Draw 10 to 15 circles clockwise and counterclockwise

Switch to the opposite side, and finally return to Downward Dog

Note that it is to rotate the hip instead of the pelvis or lumbar spine. In fact, this action can be done by lying down, which is relatively safer and easier.

2. Crescent Moon

On the basis of the downward dog, step forward with the right foot between the hands, the knee and toes are facing forward, the calf is perpendicular to the ground, and the back of the knee and instep is on the ground.

Adjust the pelvis upright, with both hips in a horizontal plane.

Inhale, open your chest and extend your spine, raising your hands up above your head.

Exhale, sink your shoulders, sink your hips, and hold.

Hold 5 to 8 sets of breaths in Crescent Pose

3. Crescent Twist

On the basis of the crescent moon.

Inhale, extend the spine, put the hands together on the chest

Exhale, the arms drive the body to twist to the right, while the left foot is on the ground, the left leg is straight, the knee is off the ground, and the left elbow is on the outside of the right knee.

Hold 5-8 sets of breaths in Crescent Twist

4. Warrior II and side angle extension tandem

On the basis of the crescent twist, the arm drives the body back to normal, and at the same time turns around and turns the left foot, facing the direction of the long side of the mat

Inhale, stretch your hands by the sides, palms down.

Exhale, sink your hips into Warrior II

Hold 5 to 8 sets of breaths in Warrior II.

Inhale, open your chest and extend your spine.

Exhale, bend your arms to the right, put your right hand on your right thigh, stretch your left hand toward the top of your head, and look at the direction of your left arm

Hold for 5 to 8 breaths in side angle stretch.

5. Dragon and Dragon Variations

On the basis of the side angle stretch, move the right foot to the outside of the mat by the ball of the foot. Put your hands on the inside of your right leg, point your fingers to the ground, and land on the back of your left knee.

Adjust the pelvis, push the right hip back, push the left hip forward, sink the hip into the dragon pose

Hold 5 to 8 sets of breaths in Dragon Pose.

As you inhale again, bend your left knee and grab the ball of your left foot with your right hand.

exhale, hold

Hold 5-8 sets of breaths in the Dragon Variation

6. Downward Dog and Standing Forward Bend

On the basis of the Dragon variant.

Inhale, hands inside of right foot

Exhale, pull your right foot back and bring your left foot together, push your hips up into Downward Dog

Hold 5 to 8 sets of breaths in Downward Dog.

Step forward with your feet between your hands,

As you inhale, raise your head to extend your spine,

Exhale, hug your elbows, and extend your spine.

Hold for 5 to 8 breaths in Standing Forward Bend

In the standing forward bend, it is seen from the animation that the model chooses to bounce the body up and down. I recommend that everyone keep the spine still, but move the hips left and right like a wreath.

7. Garland

On the basis of standing forward flexion, open the feet to the sides slightly wider than the pelvis, the soles of the feet, externally rotate the knees and toes in one direction.

Squat down with your knees bent, hands together in front of your chest.

Stay for 5 to 8 breaths.

Rocking the hips in this pose can have a better hip opening effect and relax the musculature around the hip joint.

8. Needle eye type

Sit on the mat, press your sit bones, extend your spine, and keep your hands behind your back. Bend your knees and place your feet on the ground, lift your left leg, and place your left foot on the front of your right thigh

Keep the spine extended, the ribcage open,

After staying for 8 to 10 groups of breaths, switch feet and practice on the opposite side

You can also do this exercise while lying down.

From this pose, the following movements are held for a little longer.

9. Happy Baby Pose

After exiting the needle-eye pose, lie on your back on the mat, bend your knees, bring your thighs close to your waist, and grab the soles of your feet with both hands.

Hold 8-10 breaths in Happy Baby Pose.

Be careful to keep your lumbar spine down.

10. Supine Bird King Pose

Untie your legs based on Happy Baby Pose.

Bend your knees, cross your thighs, wrap your calves, and wrap your hands around your knees

Hold for 5 to 8 sets of breaths and then do the reverse side practice.

The same lumbar vertebrae sank and landed on the mat

I changed the cow face pose to the bird king pose. Everyone should pay attention when practicing. The hip opening exercise must end in the hip closing pose.

Finally, I want to remind everyone that hip opening is a gradual process. Don't compare yourself with others, don't continue to force your body, this is a natural change process, don't be in a hurry.

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