What is hip opening yoga? Hip opening poses

With the series of Hip Opening exercises in yoga, everyone should practice to have a beautiful body, the joints will become stable and healthy. But do you know what Hip Opening Yoga is and the poses of Hip Opening yet? We invite you to read the article below with Tnhelearning.edu.vn!

What is hip opening yoga?

Hip opening yoga is a series of yoga exercises that help the body develop the hip area: Help the hips open, increase the elasticity of the hip muscles combined with rhythmic movements and breathing . This series of exercises will stretch the pelvic and hip muscles of the practitioner. Moreover, it also helps you balance and release the body.

When we talk about poses like hip opener and hip extension, we’re talking about the muscles around the pelvis, femur, spine, and sacrum. They include major muscle groups such as the glutes, hips, hamstrings, inner thighs, and outer thighs . In addition, there are many small muscles located deeper.

What is hip opening yoga?

Hip opening poses

According to the California Fitness & Yoga Center, here are the Hip Opening poses:

Happy Baby Pose (Happy Baby Pose)

Step 1 You lie flat on the mat and begin to pull your knees up to your chest, feet up to the sky.

Step 2 Place your hands on the soles of your feet and pull your feet down, extending your knees wider than your torso.

Step 3 You begin to breathe deeply and hold for at least 30 seconds, rest for about 5 seconds and then repeat at least 5 times for this exercise.

Happy baby pose

Thread The Needle pose

Step 1 You lie on your back on an exercise mat, knees bent and feet flat on the floor.

Step 2 Continue to place the left ankle directly below the right knee. Then thread your left arm through the opening you made with your left leg and knit your fingers behind your right knee.

Step 3 At this point, you proceed to raise your right leg off the floor, pull your right knee toward your chest, bend your left foot and hold this position for 30 seconds, then repeat on the opposite side.

You should practice this exercise every day, at least 20 times/side and change the direction to achieve the best effect!

Lying down position

Limited angle pose

Before starting the exercise, prepare a high elastic pillow to prop your back and head up higher than your hips and legs, doing so when practicing will help you reduce back pain!

Step 1 You start lying on the mat, knees bent and feet on the floor. Both hands are relaxed on the floor.

Step 2 Press the soles of the feet together, knees out to the sides.

Step 3 Finally, close your eyes and take a deep breath and stay in this position for at least 30 seconds.

Limited angle pose

Compass pose

The compass pose will help you relax and stretch the muscles in your pelvis as well as your spine .

Step 1 You sit up straight, keep your back straight and spread your legs as far as possible, adjust your legs to be in line, stretch your muscles so that your feet are perpendicular to the floor. Then, forcefully press the back of your thigh into the floor.

Step 2 Begin to inhale, at the same time raise your arms above your head, relax your shoulders , the distance between your hands is equal to the width of 2 muscles.

Step 3 Continue to keep your arms straight, exhale and bend forward, placing your hands on the floor between your legs, back straight.

Step 4 You perform a lean forward to stretch your spine, relax your neck and shoulders comfortably, hold this position for 15 seconds to 1 minute.

Step 5 To return to the starting position, you must inhale while bringing your arms and upper body up, slowly returning to the original sitting position. Finally, close your legs and cross them as if you were sitting normally.

Compass pose

Dancer Pose

Step 1 You sit with your back straight on an exercise mat, with your feet parallel. Next, slowly bring your right foot back and gently lift your leg up toward the ceiling, balancing by keeping your left foot firmly on the floor.

Step 2 Continue to bring the right arm back so that the right leg can be fixed, bring the left arm straight forward, eyes directly on the arm.

Hold this position for a few minutes , then return to the original position. Then repeat for the other leg.

Should practice at least 15-20 times / side and repeat the same with the other side.

Dancer Pose

Who should practice hip opening yoga?

With the series of exercises to open the hips, stretch the hips – Hip Opening Yoga, everyone should practice to have a beautiful body, the joints will become stable and healthy.

According to many medical studies, students – students or office workers should apply the Hip Opening yoga exercise to have good health, reduce low back, spine and pelvic pain because those in the group This will often sit a lot, sedentary , causing bad health consequences such as back pain, sciatica and affecting the body’s mobility.

Who should practice opening yoga?

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Source: California Fitness & Yoga

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