Can yoga close the pelvis, pelvic yoga poses

Yoga allows the pelvis to close, and the gluteus medius is the main muscle that stabilizes the hip. It starts at the iliac crest, extends to the upper end of the thigh bone, wraps around the outside of the hip, and stabilizes the hip joint with the help of the gluteus minimus. Yoga allows the gluteus medius muscle to reduce excessive joint movement and keep the thigh bone stable in the hip socket.

1. Lie on the yoga mat with your back facing the sky, relax and stretch your limbs, and relax your tight body.

2. Bend your left foot, wrap your hands around your knees, put your lower back flat on the yoga mat, and try to stick your other foot to the ground.

3. Resume the supine position, relax and open your legs, and bring your knees up and merging.

4. Lift the hips and pelvis up to the highest point that can be reached, and pay attention to the balance between the left and right pelvis to prevent tilting.

5. After putting the leg down, hook the right leg with the left leg, hold the right calf with both hands, stretch the inner leg muscles, and pull it closer to the chest.

Yoga can close the pelvis, and generally the following movements can close the pelvis.

First pose: Hands on knees

step 1

Lie down on a yoga mat and relax on all fours.

step 2

Bend your left foot and bend your knees with your hands around them, bringing your knees to your chest as far as possible, with your lower back on the ground and your other foot as close to the ground as possible. Hold for twenty seconds at a time, hold your breath, and then switch sides, three times on each side.

The second type: bridge type

step 1

Lie on your back with your legs relaxed and open, and your knees up.

step 2

Raise your hips and pelvis as much as possible, and pay attention to the balance between the left and right pelvis.

step 3

Support the bottom of your buttocks with both hands, hold for 20 seconds and hold your breath, repeat three times.

Pose 3: Leg medial extension

step 1

Lie on a yoga mat with your legs bent and the soles of your feet on the ground.

step 2

Bend your left knee to your right thigh.

step 3

Hold your right calf with both hands, stretch the inner leg muscles, pull it closer to your chest, hold for twenty seconds and hold your breath, then switch sides, three times on each side.

Four-post Lie prone on a mat with your feet space-width apart from your pelvis and your feet on the ground. Place your hands on either side of your ribcage. As you inhale, step on the soles of your feet, push your heels back, push your hands on the ground and straighten your arms, and lift your body up in a straight line.

Upper Dog Pose Lie on your back on a mat with your feet shoulders the width of your pelvis, your knees and insteps on the ground, your hands on either side of your chest, your elbows pinched inward, inhale, push your instep on the ground, push your hands on the ground, straighten your arms and lift your body up off the ground.

3.One-legged downward facing dog inhale, lift your left foot up, straighten your left leg, and hook your toes back. Exhale, hold, don't roll your hips, and don't tilt your body's center of gravity to one side.

4.Warrior One Stand in Mountain Position, feet space-width apart from the pelvis, and take a big step back with your left foot. Inhale, arm up, exhale, bend right knee and right calf vertical mat.

5.Triangle Mountain Pose Stand in the middle of the mat with your feet widely separated to the sides, the ball of your right foot rotated outward 90 degrees, and the ball of your left foot slightly buckled inward.

One maneuver corrects postpartum pelvic enlargement.

Practicing yoga will not cause pelvic deformation, yoga has the effect of correcting pelvic deformation.

Practice benefits. As a very old method of energy knowledge, "yoga" is not just a set of popular or fashionable fitness exercises. Modern people have absorbed its beneficial essence and discovered that the benefits of yoga are numerous.

Yoga can accelerate metabolism, remove waste from the body, repair the body, regulate and maintain the beauty from the inside and outside. Yoga can bring you elegant temperament, light posture, and improve people's internal and external temperament; Yoga can enhance the strength and elasticity of the body, and the balanced development of the limbs of the body, so that you will become more and more cheerful, energetic, and happy. Yoga can prevent various physical and mental diseases, such as back pain, shoulder pain, neck pain, headache, joint pain, insomnia, digestive disorders, dysmenorrhea, hair loss, etc. Yoga regulates the physical and mental systems, improves the blood environment, promotes endocrine balance, and fills the inner body with energy.

And most importantly:

Yoga can eliminate troubles - reduce stress and nourish the mind, release the body and mind, relax the whole body, calm the mind, think calmly, and achieve the purpose of cultivating the mind;

Yoga can improve immunity - increase blood circulation, repair damaged tissues, so that body tissues can be fully nourished;

Yoga can concentrate - it is the best rest and exercise method for students and stressed people to improve their learning and work efficiency;

Yoga allows you to step out of the limits of your mind, so that you can better return to your role and face all the challenges of life with ease.

Increases vitality and comes from the effect of yoga on the brain and glands.

Youthful appearance and mood: Yoga reduces facial wrinkles and produces a natural "facelift" effect.

Live longer: Yoga affects all conditions of longevity, such as the brain, glands, spine, and internal organs.

Increases resistance to diseases: Yoga builds a strong physique and increases immunity. This strengthened resistance can deal with a wide range of serious illnesses from colds to diseases such as cancer.

Improved vision and hearing: Normal vision and hearing depend on the good blood circulation and nerve transmission of the eyes and ears.

Improvement of mental and emotional state: Since yoga produces a rejuvenating effect on the glandular nervous system, including the brain, the mental mood naturally takes on a positive state. It makes you more confident, more enthusiastic, and more optimistic. Everyday life will also become more creative.

I watched Whelan Yoga practice at home, but fortunately, I have been practicing intermittently for a year, and I don't feel any discomfort.

If the method is correct, it is not easy to have such a situation.

Improper method. Chances are.

It is recommended to practice yoga under the guidance of the instructor, if the posture is not right or the way of exertion, it is easy to cause damage to the body. However, if you practice correctly, it will be very helpful for your physical form.

The pelvis is made up of the hip bones, sacrum and coccyx on both sides. The hip bone is composed of the ilium, pubis and ischium.

The pelvis itself does not move, and it is the muscles that make it move, and if the long-term exercise posture is not appropriate, it is easy to cause the pelvis to tilt. Pelvic tilt is harmful to posture, not only the body will change, but also health problems, and in severe cases, it may lead to other complications.

Yoga practice is all about alignment, so how to keep your pelvis centered in some yoga asanas:

Such as the monkey pose: kneeling posture preparation, shoulder and back pressed to the ground; Inhale, raise your right leg forward to your upper and lower legs 90 degrees; Exhale, straighten your right leg, keep your left hip pushing forward and your right hip pulling back so that your pelvis is in center and your ischium is down, until your legs are on the ground, hold for 5 breaths; Exhale, slowly retract your right foot, return to the kneeling position, and practice on the other side.

Efficacy: Stretches calves, thighs, and groin, which is conducive to shaping leg lines, relieving sciatica, strengthening hip muscles, and improving leg health.

Warrior one style. Stand in a mountain position at the front of the mat with your hands on your hips;

Exhale, bend your knee and lean forward 45 degrees, withdraw your right foot and take a big step back, your feet are one leg long, your toes are 30 degrees outward, your heel is on the ground, bend your left knee forward, your knee is aligned with the second toe, and your upper and lower legs are 90 degrees;

Inhale and extend your hands from front to top of your head. Push the right hip forward and pull the left hip back so that the pelvis is centered, the spine is extended, and the navel is facing forward; Hold for 5 breaths;

Inhale and bring your body back to the right, exhale and hold your hips from front to bottom, lean forward 45 degrees, inhale and lift your right foot to take a big step forward, return to your left foot, return to the mountain position, and practice on the other side.

Efficacy: Relieves pain and stiffness in the shoulders, neck and back, strengthens the ankles and knees, and reduces hip fat. The warrior pose is more physically demanding, and it is recommended that people with weak hearts do not do this asana.

Warrior two style. Prepare for a mountain position, exhale, open your feet outwards slightly longer than one leg, toes straight ahead, turn your right foot 90 degrees, and align your heel with the arch of your left foot.

Inhale, with your hands flat on your sides and palms facing down. Push the right hip forward and pull the left hip back so that the pelvis is centered;

Exhale, bend your right knee forward, align your knee with your second toe, thigh parallel to the ground, and turn your head to look at the extension line of your right fingertips.

Hold for 5 breaths;

Inhale, straighten your legs, turn your right foot inward 90 degrees, retract your feet inside and out, and practice on the other side.

Benefits: This asana makes the leg muscles more symmetrical and toned, relieves calf and thigh muscle spasms, enhances the elasticity of the leg and back muscles, and strengthens the abdominal organs.