Not long ago, I pushed to everyone "Practice yoga, don't ignore the practice of "anti-position method"! In the article ", it is recommended that people must do hip-closing exercises after doing the one-line horse-cross exercise.
Many beginners didn’t understand after reading it, so they asked me: Why do you have to do hip-closing exercises after opening the hip-shaped one-way horse fork?
First of all, before answering this question, we need to figure out what the word "hip opening" means. In fact, many people have different understandings.
Some people understand the hip opening as a single horse horizontal fork, lying on a frog, full lotus and other movements. Some people understand the hip opening as a single horse horizontal fork, may just open the hip to both sides, such as a single horse horizontal fork. Few people understand the "hip opening" as a flexible exercise in the overall six directions of the hip, but in fact, this is the real "hip opening".
The overall movement of the hip joint is multi-directional. If you want to truly "open the hip", you must practice to
There are 6 directions for the overall movement of the hip joint: forward flexion, posterior extension, introversion, abduction, internal rotation, and external rotation. Among them, yoga frogs and horizontal forks mainly involve abduction functions, while sacred lotus mainly involves the external rotation function of the hip joint.
has different understandings of the word "hip opening", and of course the direction of hip opening results will also be completely different . This is also one of the reasons why in real life, many people in Gakuen open their hips every day, but their hips are still unable to be opened, which makes them painful.
After figuring out the true meaning of the word "hip opening", many people may have roughly understood why they must do hip-closing exercises after opening the hip with one-character horse and crossing it?
On the one hand, after the one-line horse cross, the hips are excessively opened to both sides, so you need to perform a hip-closing and introversion action to neutralize the negative effects brought to the body after the one-line horse cross, so that the hip joints and surrounding muscle tissues will always maintain a healthy and balanced state.
On the other hand, the one-line horse horizontal fork hip abduction is only part of the "hip opening" exercises. We also need to do exercises such as forward flexion, backward extension, introversion, internal rotation, and external rotation of the flexible hips, so as to truly achieve the effect of "hip opening".
Having written this, many people may ask, what is the hip-closing exercise with a one-line horse and a horizontal fork?
In fact, if people think a little, they will find that the one-line horse cross is a practice of hip abduction, so its hip closing exercise is a practice of hip adduction. In yoga, there are many practices that allow hip adduction, such as sitting spine torsion, shoelace style, cow face style , etc.
1, Sitting posture, spinal twist
- Place the right foot on the outside of the left thigh
- bend the left knee, the left foot is close to the right hip
- inhale and extend the spine, exhale twist
- hold for 2-3 minutes, change to the other side
2, shoelace
- long sitting position, place the right foot on the outside of the left thigh
- long sitting position, place the right foot on the outside of the left thigh 66
- long sitting position, place the right foot on the outside of the left thigh 6 5. Bend your left knee, place your left foot on the outside of your right hip
- ankle against the ground, overlap your knees in a straight line, inhale and extend your spine, exhale and bend your body forward
- arms extend on the side, fingertips touch the ground
- keep 8 breaths, change sides
- Place the right foot on the outside of the left thigh
- bend the left knee, the left foot is close to the right hip
- inhale and extend the spine, exhale twist
- hold for 2-3 minutes, change to the other side
- long sitting position, place the right foot on the outside of the left thigh
- long sitting position, place the right foot on the outside of the left thigh 66
- long sitting position, place the right foot on the outside of the left thigh 6 5. Bend your left knee, place your left foot on the outside of your right hip
- ankle against the ground, overlap your knees in a straight line, inhale and extend your spine, exhale and bend your body forward
- arms extend on the side, fingertips touch the ground
- keep 8 breaths, change sides
- kneel, open your feet slightly larger than your hips
- legs together, sit your hips on the yoga brick between your feet
- Put your hands on your thighs, close your eyes
- inhale and extend your spine, exhale and relax, and keep for 2-3 minutes tml16
- mountain-style stand, take your right foot backwards, stretch your right leg straight, the calf instep to the ground,
- left calf vertically on the ground, inhale and extend the spine
- exhale the body forward and downward 6
- Put your elbows on the yoga bricks, hold for 2-3 minutes
- Open the body to the left hip
- lift the inside of the left foot, put the left knee outward
- on the left leg, hold for 2-3 minutes
- switch to the other side, do the same Exercise
- Long sitting posture, sit on the blanket
- bend the right knee, right foot close to the hip
- inhale and extend the spine, exhale body twist
- left hand around the right thigh, right hand put Keep the left side of the body
- for 2-3 minutes
- Place the right foot on the outside of the left thigh
- bend the left knee, and the left foot is close to the right hip
- inhale and extend the spine, exhale and twist
- hold for 2-3 minutes, change The other side
- Long sitting posture
- Place the right foot on the outside of the left thigh
- Right foot ankle close to the ground
- straighten the left leg, and hook the toes back
- Bend your left knee, place your left foot on the outside of your right hip
- ankle against the ground, overlap your knees in a straight line
- Inhale to extend your spine, exhale torso forward and down
- elbows Keep
- on both sides of the knee for 2-3 minutes, change to the other side of
- kneel on the blanket, bend the right knee
- place your right foot at the base of the left thigh
- straighten your left thigh backwards, and put your calves on the ground
- Inhale and extend the spine, exhale the body forward and downward
- abdomen to the ground, stretch your arms forward
- forehead to the ground, hold for 2-3 minutes, change to the other side
- Lying on the cushion surface, bend your knees
- Put your right foot on your left thigh, hold your left thigh with both hands
- inhale and extend your spine, exhale and legs as close as possible to the abdomen
- long sitting position, bend your knees
- place your right foot under your left knee
- place your left foot under your right knee
- inhale and extend the spine
- exhale and relax and sink, keep for 2-3 minutes
- sitting in a long position, bend your knees
- Put your left foot under the right thigh
- Put your right foot on the left thigh
- Inhale and extend your spine, exhale your body forward and down
- extend your arms forward, hold for 2-3 minutes
- Sit on the pad surface, open the left leg backward to the side and the inner side of the thigh against the ground, bend the right knee
- Place the right foot on the front side of the left thigh
- Inhale and extend the spine, exhale, twist the body to the right
- inhale and extend the spine again
- exhale the body forward and down
- support the ground with both hands and elbows, put the forearm on the ground
- lie on the cushion surface, and the right foot cover stretches with
- Put your right foot on the yoga brick on the left
- Hold the stretch belt
- Bend the left knee, and the left foot is close to the hip
- Grab the instep with the right hand
- Hold 2-3 Minutes, change to the other side of
- lying on the cushion surface, open your feet shoulder-width
- Put your hands on both sides of your body, close your eyes
- Meditation quietly for 3-5 minutes
2, shoelace
Finally, it is necessary to remind everyone again that the "hip opening" exercise is not just a horse with a horizontal fork, a frog, and a lotus, it is . It is an overall flexible exercise in the 6 directions of the hip joint (forward flexion, protrusion, introversion, introversion, internal rotation, external rotation) of . Beginners should pay special attention to it.
Not long ago, I pushed to everyone "Practice yoga, don't ignore the practice of "anti-position method"! In the article ", it is recommended that people must do hip-closing exercises after doing the one-line horse-cross exercise.
Many beginners didn’t understand after reading it, so they asked me: Why do you have to do hip-closing exercises after opening the hip-shaped one-way horse fork?
First of all, before answering this question, we need to figure out what the word "hip opening" means. In fact, many people have different understandings.
Some people understand the hip opening as a single horse horizontal fork, lying on a frog, full lotus and other movements. Some people understand the hip opening as a single horse horizontal fork, may just open the hip to both sides, such as a single horse horizontal fork. Few people understand the "hip opening" as a flexible exercise in the overall six directions of the hip, but in fact, this is the real "hip opening".
The overall movement of the hip joint is multi-directional. If you want to truly "open the hip", you must practice to
There are 6 directions for the overall movement of the hip joint: forward flexion, posterior extension, introversion, abduction, internal rotation, and external rotation. Among them, yoga frogs and horizontal forks mainly involve abduction functions, while sacred lotus mainly involves the external rotation function of the hip joint.
has different understandings of the word "hip opening", and of course the direction of hip opening results will also be completely different . This is also one of the reasons why in real life, many people in Gakuen open their hips every day, but their hips are still unable to be opened, which makes them painful.
After figuring out the true meaning of the word "hip opening", many people may have roughly understood why they must do hip-closing exercises after opening the hip with one-character horse and crossing it?
On the one hand, after the one-line horse cross, the hips are excessively opened to both sides, so you need to perform a hip-closing and introversion action to neutralize the negative effects brought to the body after the one-line horse cross, so that the hip joints and surrounding muscle tissues will always maintain a healthy and balanced state.
On the other hand, the one-line horse horizontal fork hip abduction is only part of the "hip opening" exercises. We also need to do exercises such as forward flexion, backward extension, introversion, internal rotation, and external rotation of the flexible hips, so as to truly achieve the effect of "hip opening".
Having written this, many people may ask, what is the hip-closing exercise with a one-line horse and a horizontal fork?
In fact, if people think a little, they will find that the one-line horse cross is a practice of hip abduction, so its hip closing exercise is a practice of hip adduction. In yoga, there are many practices that allow hip adduction, such as sitting spine torsion, shoelace style, cow face style , etc.
1, Sitting posture, spinal twist
2, shoelace
2, shoelace
Finally, it is necessary to remind everyone again that the "hip opening" exercise is not just a horse with a horizontal fork, a frog, and a lotus, it is . It is an overall flexible exercise in the 6 directions of the hip joint (forward flexion, protrusion, introversion, introversion, internal rotation, external rotation) of . Beginners should pay special attention to it.
The last one, and then recommend a relatively "comprehensive Yin Yoga hip opening" sequence to beginners. Remember to collect it!
1, King Kong kneel
2, lizard-style
3, Sitting posture, spinal twist
4, cow face variant
5, pigeon-style
6, needle-eye
7, simple sitting and variant
html l14
8, deer-style
hm l32
9, lie on the spine twist variant
html l15 lift your legs upwards, twist your body to the left
10, corpse-like
