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A soft and flexible hip can reduce back pain, give you a brisk pace, and even improve the circulation of your legs. There is an even better benefit: we keep stress and negative emotions like fear, guilt and sadness in the pelvic area. Therefore, at this time, the hip exercises will also release these negative energies. Skincare Teacher WeChat: bcq0810
Follow this sequence of movements to move your hip ball and socket joints. When you practice it regularly, you will see your progress in the rest of the practice, because the pelvis is the basis of the order in many asanas.
When you do this sequence, there are a few things to keep in mind: Don't rush to open the hips, because the ligaments in the hips are strong. "Come into the asanas with your breath. People usually fear that hips open because they are really a challenge. Don't look away from those tight places, you can really turn it into a wonderful exercise.
Main effect: Opening, thin thighs
Choose to sit long.
Inhale, bend your feet and knees back, palms facing each other, hands on your knees.
Exhale and press down on your knees with the force of your arms. Hold for 5 to 8 breaths.
Second, beam angle
Main effects: Opening, thin buttocks, conditioning spine
Inhale, bend your feet and knees back, palms facing each other.
Exhaling, the abdomen drives the spine forward.
Adjust your breathing evenly to maximize your body's forwards and downwards. Get to the limit by ability. Hold for 5 to 8 breaths.
Three, sleeping swan
Main effects: Opening, beautiful legs, and abdominal muscles
Inhale, retract your right foot, bend your knees, your big and small legs at 90 degrees (the beginner's calf can be adducted), back your left foot, straighten your knees, and place your hands on the mat.
Exhale, lean forward, and bend your elbows.
Adjust your breathing evenly. When exhaling, your body stretches forward and your hands extend forward. Adjust your breathing evenly, stay 5 to 8 breaths, and practice while changing sides.
Fourth, the cow face variant
Main effect: soften the hips and massage the abdomenpsp nba2k13 download
Inhale, lift and extend the spine, bend your feet with your knees retracted, your knees overlap and your hands on your sides.
Exhale, place your abdomen near the base of your thighs, place your hands on the floor with your elbows, adjust your breathing evenly, stay for 5 to 8 breaths, and practice while changing sides.
Main effect: Open span, strengthen leg muscles
Action essentials :
Inhale, place your right foot in the middle of your hands, step your left foot backwards, step on the ground with your forefoot, exhale, place your hands on both ends of your right foot.
Inhale, touch your left knee to the ground, and clasp your hands up. Adjust your breathing evenly, stay 5 to 8 breaths, and practice while changing sides.
Six, wreath type
Main effects: slits, flexible ankles, tighten hips
Inhale, step on the ground with your forefoot, put your hands above your knees, and look straight ahead.
Exhale, lean forward with your palms on the ground.
Adjust your breathing evenly, with your hands around your ankles and interlocking at the back. Hold for 5 to 8 breaths.
Have you learned it?
Lazy Yoga (vmofashi)