How to open the tendons in yoga? Yoga exercises to open the hips

Yoga is a very good aerobic exercise. It will not make you too tired or consume too much physical energy, but it will also have the effect of burning fat and improving body flexibility. Many people practice yoga to keep themselves in good physical condition, such as opening the tendons and hips. So how do you open the tendons and hips in yoga?

How to open muscles with yoga

1. Yoga leg back stretch

Sit on the mat, hold your feet with a tissue, cross your fingers, and if possible, wrap your soles around your feet. Keep doing this for one minute every day.

【effect】

It can stretch the muscles at the back of the thigh very well.

【Notes】

Don't bend over. If you can't reach your feet, just put them wherever you can. Keep your spine straight.

2. Yoga Crossing Swan

Kneel on the mat with your toes hooked, and let your right foot move forward. If possible, your ankle and knee should be in a straight line at 90 degrees. Inhale and straighten your back, then exhale and lie down.

【effect】

This exercise can stretch the muscles on the outside of the thigh very well.

【Notes】

In this movement, the hip of the right leg cannot rise, it must be in a straight line with the hip

3. Little Frog

Let our two feet face each other, open our knees and hips in a straight line, then open our calves and make them perpendicular to our thighs.

【effect】

This pose can stretch the inner thigh muscles very well.

【Notes】

In this movement, the legs must be at 90 degrees, and the hips and knees must be in a straight line.

4. The hero kneels and lies back

Sit on the mat with your feet apart and your hips apart, lean your body back and hold your elbows with your hands above your head.

【effect】

This movement can stretch the muscles in the front of the thigh

【Notes】

In this movement, you cannot raise your waist, but you can raise your head so that the front of your thigh can be well stretched.

Yoga hip-opening exercises

1. Lying frog

How to: Get on your hands and knees in tabletop position (a).

Slowly extend your knees, keeping your feet and knees in line. Your shins should be parallel to each other (b).

Flex your feet and ease into a forward crawl. (If the stretch is too intense, try resting your arms on a block or firm pillow.)

Hold for 8 to 12 breaths (c).

To get a deeper stretch, try slowly moving your hips back and forth to extend the stretch to different parts of your hips.

2. Sitting Pigeon Pose

How to: Sit with your knees bent and your feet flat on the floor in front of you (a).

Place your right ankle on your left thigh and flex your right foot (b).

Place your hands behind you with your fingertips pointing away from your body and begin to press your hips toward your heels until you feel a stretch in your left outer hip. Keep your back straight and your chest open (c).

Hold for 6 to 8 breaths, then repeat on the other side.

3. Supine adductor band stretch

How to: Lie on your back with your right knee bent and foot flat on the floor (a).

Extend your left leg toward the ceiling and strap your left foot together (b).

While holding both ends with your left hand, extend your right arm directly out to the side to stabilize yourself (c).

Slowly let your left leg lean toward the left while keeping your right side on the ground. Hold for 6 to 8 breaths, then repeat on the other side.

4. Supine Lateral Hip Opening and Closing

How to: Lie on your back with your right knee bent and foot flat on the floor (a).

With your left leg fully extended, press your right foot toward your left hip.

Then, squeeze your right gluteus maximus and push your left hip open until you feel a stretch, pause, and start again. That's one back and forth. Do 6 to 8 times, then repeat on the other side.

5. Seated hip stretch

How to: Sit on the floor with your knees bent so that your right shin is in front of you, your left shin is behind you, and your left hip is touching the floor (a).

Inhale, press your left hip forward until you feel a stretch in the front of your hip (b).

Exhale and press your left hip back toward the ground. That's one repetition. Complete 6 to 8 reps, increasing your range of motion each time. Repeat on the other side.

Why Yoga Opens the Hips

Hip opening is to restore the hip joint's ability to move in all directions and restore the hip joint's original flexibility. Hip opening can not only complete more advanced yoga poses, but also clear out the negative emotions accumulated in the human body and increase blood circulation in the lower limbs.

So hip opening is something that all yoga practitioners must go through.

There are six directions of movement of the hip joint, which are divided into three groups, of which flexion and extension are one group, adduction and abduction are one group, and internal rotation and external rotation are one group.

You should know that the hip joint should be opened in all six directions to achieve balanced and healthy hip opening. You should not break this balance in pursuit of some asanas. The purpose of yoga is balance. Losing balance in all directions of the hip joint will cause harm to the body, especially the reproductive and urinary systems.