Yoga: Hip Exercises

yoga: Hip Exercises

Enhance digestive function, alleviate mental tension, and eliminate excess fat around the waist and abdomen.

1. Stand Tall, Raise the Head, and Lift Both Arms

●Stand with feet together, raise both hands high, and look up.

2. Squat Until Thighs are Parallel to the Ground

●Gradually squat down until the thighs are close to a horizontal position.

3. Lift the Heels, Avoid Swaying

●Lift the heels slowly, maintain body balance, and avoid leaning left or right.

yoga: Hip Exercises II

Stretch the muscles and ligaments in the legs, alleviate gastrointestinal discomfort, regulate constipation, and eliminate excess fat around the waist and abdomen.

1. Raise the Head, Arch the Back, and Lift the Hips

●Kneel on the Yoga Mat, maintain balance with hands and thighs, look up, arch the back, and lift the hips, forming an arc-shaped body position.

2. Lower the Upper Body Downward, Chin Touching the Ground

●Keep the hips slightly raised, lower the body downwards, and let the chin, neck, and chest touch the ground. Place the hands on both sides of the body, elbows close to the body, and relax the shoulders and neck.

3. Slightly Lift the Hips, Extend Both Arms Forward

●Extend both arms forward until fully stretched. Keep the hips in an upward position and tighten the abdomen as much as possible.

Yoga: Hip Exercises III

Quickly burn fat in the hips and thighs, prevent sagging hips, and beautify the hip shape.

1. Prone Position, Arms Extended Sideways

●Lie on the yoga mat, chin touching the mat, arms extended sideways on both sides at shoulder level. Straighten both legs, slightly apart.

2. Lift Both Arms and Upper Body as Much as Possible

●Inhale and lift the head. Extend both arms horizontally to the sides. Maintain the posture.

3. Alternately Lift Both Legs Up

●Lift the right leg as high as possible, keeping the knee straight without bending, and maintain the hip's contact with the ground. Hold for 5 seconds. Lower the right leg and raise the left leg. Hold for 5 seconds. Repeat 6 times.

Yoga: Hip Exercises IV

Strengthen the back and hip muscles, prevent pelvic tilting, eliminate backache, and tighten and round the hip shape.

1. Stand with Feet Apart, Hands Supporting the Ground

●Stand on the yoga mat, feet apart at shoulder width, hands placed on both sides of the body, and look straight ahead. Bend forward, palms touching the ground, legs extended, and back extended.

2. Bend the Knees, Slightly Lift the Head

●Bend both knees, thighs close to the chest and abdomen, lift the head, and slightly raise the chin.

3. Raise Both Arms to Be Parallel to the Ground

●Raise both arms to shoulder level, with ribs slightly contracted, and maintain the position for 20 seconds.