Few yoga poses to get the hips full Exercises

Sitting for too long can lead to flat hips and lower back problems, which are actually related. Hip flat weakness not only affects the appearance even can be the function of the hip can be transferred to other parts. The hips don't exert themselves, so when you bend over, or when you start your upper body, you use your lower back to exert force, and your lower back doesn't exercise regularly, which causes it to be under too much pressure.

Therefore, whether it is for the sake of beauty or for the sake of good health, proper hip training is necessary. The practice of yoga does not only practice a certain part, the below postures described the overall practice, but the hips will participate in more.

Standing in Mountain Pose with feet hip width apart

Inhale and lift your arms up, exhale and bend your hips backwards and downward

Tighten your hips, tighten your pelvic floor muscles, and start your inner thighs.

Chest lift, abdomen adduction

Hold for 5-8 breaths, inhale and stand up

Virbhadrasana-1 (Warrior-I)

Standing in Mountain Pose with your feet open about a leg length

Turn right foot 90 degrees, left foot toes pointed

Turn your body to the right, exhale and turn your left knees downward. Inhale and lengthen your spine.

Sink hips down, lift left groin up

Raise both arms above your head and shoulders away from your ears

Hold 5-8 breaths and switch to the other side.

Virbhadrasana-2 (Warrior-II)

Standing in Mountain Pose with feet longer than one leg apart

Turn right foot 90 degrees outward, left foot slightly in buckle

Inhale, extend your waist and raise your hands sideways

Exhale and bend the right knee, thigh nearly parallel to the floor

Start on the inner most thigh and on the outer hip, allowing the legs to open

Chest navel forward, turn to look at the fingertips of the right hand

Hold 5-8 breaths and switch to the other side.

Virbhadrasana-3 (Warrior-III)

Stand in Mount Pose, inhale and raise your arms

Bend forward from the hip to the break point and lift the left leg up

Push your right thigh back and push your left heel far

Arm, spine and left leg in line

If you can't keep your balance, practice with both hands on the wall

Keep your hips in place. Don't turn your hips. Hold for 10 breaths. Switch sides.

Ardha-Chandrasana (Half Moon)

Mountain Pose, feet open about a leg length

Turn left toe to left, right foot slightly inside button

Bend your left leg and land your left hand.

Inhale, shift your weight to the left and lift your right leg.

Yoga blocks can be placed under the left hand to make it easier for the hand to find support

If you can't keep your balance, practice against the wall.

Lift your right thigh as high as possible and feel your right hip start

Hold 8 breaths and move to the opposite side.

Salabhasana (Locust Pose)

Lie on your stomach with your hands at your sides, palms up

Inhale, lift your body up

Lift your chest and lift your arms back and up.

Tighten your thighs and lift your toes.

Neck extended, shoulders away from ears

Hold 5-8 breaths and return to prone position.