For many people who sit in chairs every day, open their legs? It is still necessary. Hips that are at rest for a long time every day will definitely become weak due to lack of exercise. For example, the hips are not flexible, which easily leads to large strides and ugly clothes.

At this time, it is necessary to use external exercise to increase the flexibility of the hip joint and use exercise to restore and improve the function of the hip joint. Yoga is a hip opening artifact. In contrast, hip opening in yoga posture is faster and easier to learn than other exercises.

But practice? Open your crotch? Pay attention to the waist when doing asana, that is, pay special attention to the feeling of the waist when doing yoga. If you find it difficult to move your waist forward and down, and it is difficult to keep standing and bending forward, then your back is mostly under abnormal pressure. You need to practice your waist posture first.

Here are a few postures that can open your hips and exercise your back. Hurry up and learn ~ ~

1, pigeon king standing variant

Posture map 1

A. When standing on a tree, keep your legs slightly open for 20cm, tighten your abdomen, inhale, lean forward, and look straight ahead;

B. Straighten your left leg, bend and stretch your right leg backwards, and stretch your back with fists until your right ankle is supported by both hands;

C. Keep the action for 30s, practice on the other side, and repeat the action for 5 times.

2. Ship variant

Asana Figure 2

A. Sit in a chair with the left thigh parallel to the ground, the lower leg vertical to the ground, the toes touching the ground, the right leg extending backward and the lower leg straight up;

B. Abdomen in, body and head backward, hands clenched and extended until the right ankle is covered;

C keep the action for 30 seconds, practice on the other side, and repeat the action for 5 times.

3. Dance king style

Asana Figure 3

A. Sit on the ground, straighten your legs upward until your legs are about 60 degrees away from the ground and your knees are kept straight;

B. After maintaining balance, the other side of the body slightly twists, the left arm bypasses the shoulder and touches the left ankle, and the right hand straightens forward and touches the right ankle, and the abdomen is closed to keep breathing evenly;

C keep the action for 30 seconds, practice on the other side, and repeat the action for 5 times.

Don't rush to succeed, every movement needs a period of improvement. Make good use of trivial time, such as relaxing before and after yoga class, and before going to bed ...... all these will help to improve quickly!