Yoga is inextricably linked with meditation and other spiritual practices of the East. If you are engaged in it, you probably know that these or other exercises stimulate the work of a particular chakra, set up your energy channels. How can opening the hip joints be beneficial? What kind of chakra will the work of such a complex of exercises stimulate? What will be the effect? Let's answer all the key questions in this topic in order.
Chakras and their features
Pursuing the opening of the hip joints, we train the corresponding muscle group and stimulate the work of the chakra, which is located in this area - muladhara. She is responsible for the basic human instincts - survival, nutrition, reaction, etc. Also, Muladhara is often called the representative of the elements of the Earth, the strongest or "root" chakra. If the work of this energy channel is coordinated, then the person feels not just confident, but also excels in financial matters, has respect and authority. In a word, this chakra is extremely practical, powerful and gives everything that is necessary for survival in this earthly world. All hip opening exercises, which will be described below, will allow you to organize the work of the muladhara. In parallel, you can work out a specific muscle group.
Will it work out?
Performing exercises that promote the opening of the hip joints, we automatically tone the nearby muscle group. They do not pump, but become more elastic, therefore they visually “tighten” and give the figure a healthy and well-groomed appearance. What muscle groups are we talking about? The main load is on the inside of the thigh. This area is constantly shrinking when doing exercises and seems to be more developed. Also, during the exercises, the muscles of the outer side of the thigh and buttocks contract. It is worth emphasizing that along with muscle tissue, the skin is transformed. It becomes more elastic and resilient. During training, the spine is worked out perfectly. The longitudinal extensor, which is responsible for the plasticity of the back, stretches, becomes more mobile. As a result, the back ceases to hurt, overall well-being is also on the mend.
In a word, the benefit of opening the hip joints is not only increasing the plasticity of this area of the body, but also normalizing the condition of the ridge, improving the condition of muscles and skin.
Start training
It is extremely important to remember that yoga for the disclosure of the hip joints is a serious and traumatic business. All movements should be performed slowly, gradually, without loading your body on the first day of training. If you feel pain, stop, as this is a sign that the blood vessels are pinched and the blood circulates poorly in a certain area of the body. The disclosure of the hip joints should be done gradually, the load increases with an interval of 2-3 sessions. And do not forget to monitor the reaction of your body to what is happening. Severe pain is unacceptable. If all the asanas below are not suitable for you, then it is advisable to consult a professional in the field of yoga, who will select the complex individually for you.
Why is this needed?
Yoga is a source that provides health to the whole body, putting in order not only the outer shell, but also the internal organs. Why are asanas so good for opening the hip joints? Yoga for beginners is full of exercises that allow you to "swing" this area of the body, because it is due to the strong, but at the same time elastic pelvis that you can perform all further, more complex asanas. If your hips and back are motionless, you cannot move on. This is the basis through which you not only become more professional in the field of yoga, but also improve your health.
Performing such exercises every day is not recommended. Classes can take place in a day or two days, as the muscles should rest from stress. It is also not necessary to go to the gym to achieve the desired effect. If the exercises do not cause discomfort, then they can and should be done at home.
Well, now we present to your attention a set of exercises for the disclosure of the hip joints, which will fit the beginners and will interest experienced yogis.
Lunges from the pose "Dog face down"
We get on all fours so that neither knees nor elbows bend, but remain perfectly straight, we lower our head down. Then we move the right foot as far as possible to the right palm. In this case, the pelvis should remain the highest point in your posture. We hold on for about 10 cycles of breathing, after which we change our leg. It is advisable to repeat exercise 3 approaches.
Twist Lunge
Again we stand in the pose “Dog face down” and move the right foot to the right palm. Next, bend the left leg in the knee so that the heel “looks” at the ceiling, and take it with the right hand. The torso should also be pointing up. We hold in the asana for 10 breaths and change sides. It is imperative to perform this exercise smoothly, feeling how each muscle is stretched. Twist as much as your body allows you.
Low lunges
We rest on the floor with the forearms, we fix the legs on the knees, touching the floor much with our fingers. Then we bend the right leg in the knee in the forward direction and place the foot as close to the right palm as possible. In this position, we hold for 10 cycles of breathing, after which we change sides. It is advisable to repeat 3 approaches, and each time try to move the foot closer to the palm.
Gomukhasana
This complex name was given to the extremely popular posture in yoga, which not only promotes the opening of the hip joints (for beginners and advanced alike), but also relieves tension from the spine, gradually making it more elastic. So, we sit on the floor, squeeze the heels under the buttocks, but the right knee should be on top of the left. At the same time, hands must be locked into the lock behind the back. Hold on in the asana for as long as possible, feeling how all the muscles are stretched and how tension leaves them. Then change side.
Bound Corner
In yoga, this asana is also called Baddha Konasana. Performing at first glance is simple, but to perfection you will be able to "saddle" this pose only after lengthy training. So, we sit on the floor, stretch our legs forward, then connect our feet and push them against each other. In this case, the chest should be pulled upward as much as possible, straining the back. The emphasis can be made in the palm of your hand. Hold this position as long as you have enough strength, then repeat two more times. Performing this exercise, each time it is worth attracting the connected feet closer and closer to the pelvic area, while leaving your knees on the floor, and not lifting them.
Twisting Sage Bharadwaji
Sit on the floor, bend your knees and place both feet to the left of the pelvis, crossing them in parallel. We bend the right arm at the elbow behind the back and grab the left biceps with it. Twist to the right as much as possible and try to look as far as possible behind the right shoulder. Then turn left. When you hold out in this asana, stretching your muscles as much as possible, switch sides.
Eagle lying
Lie on the floor, spread your arms apart. Bend your knees and throw one on the other. Then we put both legs (without removing one from the other) on the floor in any direction. Hold on for at least 10 breathing cycles. Then take a break and change sides. Repeat exercise 3 times for each side.
Tilt the head to the knee
We sit on the floor, press the left foot to the inside of the right thigh. Turn the torso towards the straightened right leg. Hands and torso stretch to the tips of the fingers on the right foot and fix ourselves in this position for 10 breathing cycles. Then we change the side. It is desirable to repeat three approaches. Exercise at the same time provides an opportunity to work out the hips, arms and back.
Indications and contraindications
There are no specific indications for performing this set of exercises. It is useful to absolutely everyone, it won’t hurt even those people who previously did gymnastics or any other sport. But before proceeding with the performance of these asanas, it is worth remembering the existing contraindications. What are they like?
- The presence of injuries. In case of damage to muscles, bones or other tissues before yoga, be sure to consult your doctor.
- Pregnancy. There is a separate yoga for pregnant women, which consists of a special set of exercises.
- Menstrual cycle. It is not recommended to perform similar asanas at this time, since they have a direct effect on the pelvic and genital area.