wrote an article about the method of horizontal crossing under yoga two days ago. At the end, I said that practicing horizontal crossing must end with hip-closing pose. Many people do not understand it. They left a message below to talk about what hip-closing pose is and why you need to practice hip-closing pose after opening your hips. Today I will open another article and tell you about hip-closing.
Part 1: Hip closing is part of the hip opening, and the direction of the hip opening includes hip closing.
The statement about hip closing is strictly not rigorous enough, because hip closing is one direction of hip opening . : Hip opening includes hip closing . If you say this, it will be a bit difficult to understand. Let’s take a look at the 2 explanations below.
1. What we often call hip closing refers to the hip joint doing inward movement, including adduction and internal rotation.
For example, Bird King Style is a hip-closing pose, the hip joint rotates inward, the figure below
2. What is hip opening? The ability to open the hip joint to move in all directions, including adduction and resonance.
Note the in all directions of , which means that the hip joint is inward, outward, forward and backward, all the hip joints are open. Only by opening all the directions of movement and being flexible can it be called scientific and complete hip opening. So the direction of opening the hip includes the direction of closing the hip.
Part 2: Why do horizontal fork exercises end in hip-closing posture?
1. The hip joint is the ball joint, and its range of movement is very wide
What is the concept of ball joint? Let me give you an example, a garlic pounder, I believe everyone has seen it. The following picture
You can imagine that the wooden stick in the garlic pounder is equivalent to the thigh bone, and it can rotate in the container with a wide range.
2. In the hip joint, the space in the ball and socket is limited.
is like the garlic pounder above, the space in the container is limited, and the hip joint is the same, and the thigh bone can only move in the ball and socket.
3. Opening blindly to one side will inevitably squeeze to the opposite side
. Everyone should use their imagination to look at the garlic pounder above. If you press the wooden stick all the way to one side, the space on the other side will inevitably become smaller. In the figure above, the state of the garlic pounder is to open one side and the space on the other side is small. The same goes for the hip joint.
4, both muscles, ligaments, and fascia will have imbalance.
If the above 3 points are from the perspective of bones and joints. Then the fourth point is from the perspective of soft tissue.
We all know that the head-down tribe who keeps his head down will become a body problem like tilting forward with his neck over a long time. Why is this happening? Because I kept my head down, the muscles in front became shorter and the ones in back became longer. It will be finalized over time. The same is true for on the hip joint. If you open the hip joint outward every day, the ligament fascia on one side will be lengthened, while the other side will be shortened. Over time, it will be fixed, and an imbalance of will occur, causing various problems.
Let’s give another example. We all know that practices yoga, and you need to change sides to practice . After bending to the left, you have to change to bend to the right. After practicing your left leg, you need to practice your right leg. Why? In order to prevent imbalance on both sides of the body. The same is true for the hip joint. However, the two sides of here are not both sides of the body, but both sides of the hip joint.
Now everyone should know why you must perform hip-closing movements after practicing horizontal fork. two words: balance. Hip imbalance can lead to pelvic imbalance. If the pelvis is imbalanced, the urinary and reproductive systems in the pelvic cavity will be affected. Pelvic imbalance can also affect the spine. I think the importance of balance doesn't require me to talk much nonsense.
Add a breakdown: Why do we say crossing our legs is not good for our health? Because it is often the same leg on the same side of , and the pelvis imbalance on both sides of the hip joints occurs.
Part 3: What are hip-closing postures
Before, we said that hip-closing postures are poses that move the hip joints inward and inward rotation. For example, the bird king style, hero sitting, samurai sitting, simple twisting of the spine, etc.
Next I share a set of hip-closing yoga poses. This set of hip-closing sequences, I arrange from easy to difficult. After the hip-opening exercise, you can choose one or more hip-closing balance exercises according to your own situation.
Action 1. The hero sits
- kneels on the mat with both knees together.
- open your feet to both sides, and the instep presses down to the ground and sits between your hips.
- If you feel that there is difficulty, you can place a brick under your hips
Action 2. Simple twisting of the spine A
- Sitting on the mat, straighten your left foot, bend your right knee, step on the inner side of your left thigh, inhale and extend your spine, exhale
- exhale your body twists to the right, hold your left hand on the outside of your right thigh, support your right hand behind your body, and look at the direction of your right hand.
- maintains breathing for 3 to 5 groups and then change sides and practice
Action 3. Simple spine twisting B
- Sit on the mat, bend your left knee, place your left sole of your right hip, and bend your right knee, and step on the outside of your left thigh on the ground. Inhale and extend your spine.
- Exhale to expand the chest cavity, twist the body to the right side, press the left elbow to the outside of the right thigh, and look at the direction of the right hand.
- maintains 3 to 5 groups of breathing and then changes sides.
Action 4. The warrior sits on the mat with
- ,
- , crosses his thighs, overlaps his knees, and puts the soles of his feet on the outside of his hips.
- maintains 5 to 8 sets of breathing and then change sides to practice.
Action 5. Warrior sits forward bend
- on the basis of warrior sits.
- Inhale the spine and extend, exhale the body forward bends
- for 3 to 5 groups, and change sides after breathing.
Have you seen it? You have to change the edges when practicing asanas.
Part 4: Develop the habit of having to retract the hips after opening them. Hip closing is a step to open the hip. You cannot omit
so much nonsense, the fourth part is the focus.
As mentioned earlier, we have practiced the left side and the right side after practicing the left leg and the right leg has become a habit, a consensus, and an unavoidable step in asana practice.
If the body is a large whole, the left side should be practiced on the right side, then the hip joint should be practiced as an independent small whole. If you open the hips, you must close the hips. The yoga teacher will definitely notice this when scheduling classes. Everyone should also pay attention to this during the self-practice process. should treat this as a habit, necessity, and one step.
Practicing yoga only does hip opening exercises, and does not do hip closing balance. It is better not to practice
. The same is true. If you have any questions, please leave a message below. May everyone enjoy the happiness and health brought by yoga and avoid harm to the greatest extent.
Follow Fanyi to share health and beauty.
