Daily 10-Minute Home Yoga: Opening the Hips is Not Difficult

The hip is one of the main joints for yoga practice, and the flexibility of this joint is crucial for good yoga practice, andOpening the hips can also help with blood circulation in the pelvic area, helping to nourish internal organs

However, many beginners who find their bodies stiff when practicing yoga often find opening the hips difficult, even after practicing many hip-opening exercises. The hips still don't open up.

In fact, for beginners who want to open their hips,it's not about quick results, but about daily, progressive, and long-term practice

For example, you can spend 10 minutes at home each day, starting with simple hip-opening exercises. Gradual changes can lead to qualitative changes, making hip opening in yoga easier.

These 6 classic hip-opening movements will give you a comprehensive hip opening effect.

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1Hero Pose ()-Hip joint internal rotation

• Kneel on a mat with your legs together
• Or spread your legs as wide as your hips, with your feet opening slightly wider than your hips
• Keep your feet flat on the ground, and push your thighs out to the sides of your feet
• Sit on a pillow or mat, and hold for 1-2 minutes
• 2Reclined Figure Four Stretch ()-Hip joint external rotation

Sit up on a mat with your legs together

• Extend your legs to the sides
• Lie on a pillow or mat
• Hold for 1-2 minutes
• 3 Frog Pose ()-Hip joint extension

Kneel on a mat with your body leaning forward

• Slowly and controllably open your legs to the sides
• Your thighs are 90 degrees, hold for 1-2 minutes
• 4Marceau Pose ()-Hip joint flexion

Mountain Pose, take a big step with your left foot forward

• Keep your heel flat on the ground, inhale to extend your spine
• Exhale and bend forward, holding for 1-2 minutes, switch to the other side
• 5Supported Pigeon Pose ()-Hip joint flexion

Sit on a mat with your left knee bent

• Place your left foot on the outside of your right thigh
• Inhale to extend your spine, exhale and lean forward with your hands grasping your right foot's toes
• Hold for 1-2 minutes, switch to the other side
• 6Spinal Twist ()-Hip joint internal rotation
• Sit on a mat with your knees bent

Place your left foot on the outside of your right hip

• Place your left foot on the outside of your left hip
• Inhale to extend your spine, exhale and lean forward, holding for 1-2 minutes, switch to the other side
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