1. Spread your knees at the same width as your pelvis, sit with your hips on your heels and your upper body straight.
2. Put your hands on the ground behind your back, with your fingertips facing the front of your body. Start at the bottom of your hips and tilt back one inch.
3. It's time to exhale. Pelvis up. At the same time, the head should be tilted back and the chest should be expanded.
2 Hip yoga type 2: Cat deformation posture Cat deformation posture yoga can tighten hip muscles and make hips in a tight state; It is also very effective in helping waist muscles to be elastic, increasing leg strength and stretching leg lines.
1. Hands shoulder width, palms down on the ground, pelvis open, knees open, kneeling on the ground.
Put your left foot back and touch the ground with your left toe.
3. While exhaling, lift your head upwards and stretch your right leg backwards and upwards.
Note: Don't spread your legs up to the sides, but lift them directly to the rear to let the tension pass to your hips; The two hands supported on the ground should be balanced to prevent the shoulders from twisting to one side. In case the shoulders cannot be kept parallel, the spine will be affected.
4. While exhaling, retract the lifted legs, stay below the chest, and then stretch the hips to the maximum extent, with the knees as close as possible to the chest. Repeat this action for more than 5 times, and then change the other leg.
3 Hip-lifting Yoga Type III: Bridge posture Bridge posture can increase the strength of the back and waist, and can also strengthen the hip muscles; It will make the lines from waist to hip smooth. In addition, it can also strengthen the function of pelvis and genitals, avoid the sense of obstruction inside the body, and thus achieve the effect of eliminating fatigue.
1. Lie flat on the ground with your back bent, your feet supported on the ground, your feet spread out with the width of your pelvis, and your hands placed near your hips.
2. While inhaling, the pelvis slowly rises.
3. Feel your chest close to your chin, and then keep your posture for 30 seconds. At this time, the hips should be forced. After the movement is adapted, the knees should be as close as possible. The closer they are, the better the effect will be.
Note: separating your feet to both sides may lead to unsightly hips, so point your toes straight ahead.
4 Hip-lifting Yoga Type 4: Pigeons prepare to imitate pigeons. This kind of yoga can relax the pelvis, buttocks, thighs and so on. , and remove fat from thighs and buttocks; It can strengthen the waist and remove the fat in the ribs; Promote blood circulation and prevent edema of the lower body.
1. Start from a comfortable sitting position, with your right leg straight back, your left leg bent, your hands spread shoulder-width, your palms slightly on the ground in front, and feel the strength of your hips and waist.
Note: If the shoulders and right legs are bent, other joints of the body are easy to bend, so try not to bend.
2. When exhaling, the upper body bends to the ground.
3. The pelvis should be flush with the ground, the instep of the right leg, the left knee and the palms should be close to the floor, and the posture should be kept for more than 20 seconds.
4. When inhaling, lift your upper body and support your center of gravity with your hands. Then exhale and slightly stretch the waist, making the back, waist, buttocks and other places feel nervous.