A friend left a message in the background of the public account, and asked to introduce some hip closing postures after hip opening exercises. Today I will talk about this issue.Best yoga action for open hips and close hips for beginners
First of all, let’s briefly talk about what hip opening and hip closure are.
There is a very big theme in yoga practice called “hip opening exercises”. Open hip here refers to flexible hip joint. The flexibility here means that the six directions of movement of the hip joint are very flexible and open in all six directions. Only then can we call this hip joint excellent and flexible. Your hip opening is successful, balanced and healthy. of.
The six motion directions of the hip joint are: flexion, extension, abduction, adduction, external rotation, and internal rotation.
These six directions of motion are further divided into three groups: flexion and extension; abduction and adduction; external rotation and internal rotation.
Among them, the three directions of extension, abduction and external rotation are farther and farther away from the midline of the body or from the front side of the body, so we call these three directions “the “flexible hip joint exercise”. open”.
The three directions of forward flexion, adduction, and internal rotation are all approaching the midline of the body or getting closer and closer to the front of the body. So we call these three directions “close” and “close” in flexible hip exercises
After understanding hip opening and hip closure, let’s take a look at the hip closure postures in yoga asanas.
We said earlier that approaching the midline of the body, or getting the front side of the body closer and closer, is to close the hips.
Therefore, hip closure poses can actually be divided into two categories: one is the pose that brings the front side of the body closer; the other is the pose that approaches the midline of the body. Let’s take a look separately.
1. Hip-closing poses that bring the front sides of the body close to each other.
We all know that forward bends are all about bringing the abs and thighs close to each other until they are folded together.
That is to say, forward bends are postures that bring the front sides of the body closer to each other. In other words, all forward bends are hip closed poses, and every hip opening exercise can be ended in forward bends.
Everyone is very familiar with the forward bending postures, and every Jia person can say a long list: standing forward bending, double angle posture, strengthening side extension, sitting angle posture, sitting forward bending, downward dog, supine hand grasping the big toe , lying on your back and tucking your knees, etc. (Note that forward bends based on hip opener poses are not counted, such as beam angle forward bends, seated angle forward bends, and simple sitting forward bends)
2. The pose that approaches the midline of the body is the closed hip pose.
First of all, the midline of the body refers to the line vertically downward from the tip of the eyebrows and the nose to the navel and pubic bone. Close to the midline of the human body is to receive, close, and close.
The most common hip-closure movements in actual practice are: bird king, simple sitting posture twisting, simple supine twisting, and hero sitting.
It is worth noting that these common movements above are adducted and internally rotated at the same time. That is to say, in the above actions, the hip joint is doing adduction and internal rotation at the same time. Internal rotation and adduction occur simultaneously in one movement.
There are also special ones, such as the samurai sitting, the picture below
This movement is doing external rotation and adduction of the hip joint. That is to say, one of the two directions of movement of the hip joint in this action is open and the other is closed. So people often ask whether the samurai sits with the hips open or closed.
This question is basically a beginner. Let me tell you my personal opinion: just like not everything in this world can be absolutely identified as black and white, right or wrong. Depending on the position you are in, the angle you stand from is different, and your views on whether this thing is good or bad, black or white will also be different.
Therefore, there is no need to sit down and make a conclusion for the samurai, whether to close the hips or close the hips. It can be used as a hip opener when you want to increase your hip external rotation and as a hip closure when you need to increase your hip adduction.
Finally add 3 points
1. It is best to choose a symmetrical asana to end. For example, sitting forward bending is symmetrical, single-leg back extension is asymmetrical; standing forward bending is symmetrical, strengthening side extension and demigod monkey are asymmetrical, hero sitting is symmetrical, simple twist ridge is asymmetrical . In short, what does not need to practice the opposite side is symmetrical, and what needs to be practiced on the opposite side is asymmetrical.
2. This article actually talks about some basic theoretical knowledge of hip opening and closing. Everyone who knows it knows that our content rarely talks about some dry theoretical knowledge, but it is all practical details and dry goods, but in the hip opening, I think it is necessary to understand the above basic knowledge.
3. I just said that when I asked the samurai whether to sit in the hip open or closed hip posture, they were basically beginners. Why did I say that? Because senior yoga practitioners know that the end of the hip-opening exercise does not have to end with the hip-closing pose, it is also possible to end with the hip-opening pose, because every hip-opening pose also has a closing, the pose itself is balanced, if you If you do it right, there is no need to specifically practice the closed hip pose to close it.
And the reason why we recommend beginners end up in hip-closed poses is double insurance.Best yoga action for open hips and close hips for beginners A friend left a message in the background of the public account, and asked to introduce some hip closing postures after hip opening exercises. Today I will talk about this issue.
First of all, let’s briefly talk about what hip opening and hip closure are.
There is a very big theme in yoga practice called “hip opening exercises”. Open hip here refers to flexible hip joint. The flexibility here means that the six directions of movement of the hip joint are very flexible and open in all six directions. Only then can we call this hip joint excellent and flexible. Your hip opening is successful, balanced and healthy. of.
such as children’s learning. All three subjects are excellent in Chinese, Mathematics, and English. If one of them is extremely poor, it will drag down the overall score.
The six motion directions of the hip joint are: flexion, extension, abduction, adduction, external rotation, and internal rotation.
These six directions of motion are further divided into three groups: flexion and extension; abduction and adduction; external rotation and internal rotation.
Among them, the three directions of extension, abduction and external rotation are farther and farther away from the midline of the body or from the front side of the body, so we call these three directions “the “flexible hip joint exercise”. open”.
The three directions of forward flexion, adduction, and internal rotation are all approaching the midline of the body or getting closer and closer to the front of the body. So we call these three directions “close” and “close” in flexible hip exercises
After understanding hip opening and hip closure, let’s take a look at the hip closure postures in yoga asanas.
We said earlier that approaching the midline of the body, or getting the front side of the body closer and closer, is to close the hips.
Therefore, hip closure poses can actually be divided into two categories: one is the pose that brings the front side of the body closer; the other is the pose that approaches the midline of the body. Let’s take a look separately.
1. Hip-closing poses that bring the front sides of the body close to each other.
We all know that forward bends are all about bringing the abs and thighs close to each other until they are folded together.
That is to say, forward bends are postures that bring the front sides of the body closer to each other. In other words, all forward bends are hip closed poses, and every hip opening exercise can be ended in forward bends.
Everyone is very familiar with the forward bending postures, and every Jia person can say a long list: standing forward bending, double angle posture, strengthening side extension, sitting angle posture, sitting forward bending, downward dog, supine hand grasping the big toe , lying on your back and tucking your knees, etc. (Note that forward bends based on hip opener poses are not counted, such as beam angle forward bends, seated angle forward bends, and simple sitting forward bends)
2. The pose that approaches the midline of the body is the closed hip pose.
First of all, the midline of the body refers to the line vertically downward from the tip of the eyebrows and the nose to the navel and pubic bone. Close to the midline of the human body is to receive, close, and close.
The most common hip-closure movements in actual practice are: bird king, simple sitting posture twisting, simple supine twisting, and hero sitting.
It is worth noting that these common movements above are adducted and internally rotated at the same time. That is to say, in the above actions, the hip joint is doing adduction and internal rotation at the same time. Internal rotation and adduction occur simultaneously in one movement.
There are also special ones, such as the samurai sitting, the picture below
This movement is doing external rotation and adduction of the hip joint. That is to say, one of the two directions of movement of the hip joint in this action is open and the other is closed. So people often ask whether the samurai sits with the hips open or closed.
This question is basically a beginner. Let me tell you my personal opinion: just like not everything in this world can be absolutely identified as black and white, right or wrong. Depending on the position you are in, the angle you stand from is different, and your views on whether this thing is good or bad, black or white will also be different.
Therefore, there is no need to sit down and make a conclusion for the samurai, whether to close the hips or close the hips. It can be used as a hip opener when you want to increase your hip external rotation and as a hip closure when you need to increase your hip adduction.
Finally add 3 points
1. It is best to choose a symmetrical asana to end. For example, sitting forward bending is symmetrical, single-leg back extension is asymmetrical; standing forward bending is symmetrical, strengthening side extension and demigod monkey are asymmetrical, hero sitting is symmetrical, simple twist ridge is asymmetrical . In short, what does not need to practice the opposite side is symmetrical, and what needs to be practiced on the opposite side is asymmetrical.
2. This article actually talks about some basic theoretical knowledge of hip opening and closing. Everyone who knows it knows that our content rarely talks about some dry theoretical knowledge, but it is all practical details and dry goods, but in the hip opening, I think it is necessary to understand the above basic knowledge.
3. I just said that when I asked the samurai whether to sit in the hip open or closed hip posture, they were basically beginners. Why did I say that? Because senior yoga practitioners know that the end of the hip-opening exercise does not have to end with the hip-closing pose, it is also possible to end with the hip-opening pose, because every hip-opening pose also has a closing, the pose itself is balanced, if you If you do it right, there is no need to specifically practice the closed hip pose to close it. And the reason why we recommend beginners end up in hip-closed poses is double insurance.Best yoga action for open hips and close hips for beginners
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