\n \n <\/p>\n
Lie on your back and bend your knees upward. Place your heels as close as possible to the buttocks without causing discomfort.
Raise your hips until it levels with your legs and torso. They should make a straight line.
Hold this position for a few seconds before gently lowering your hips on the mat. Repeat this eight to 10 times.<\/p>\n
\n Butterfly stretch<\/strong>\n <\/p>\n \n Sit on the floor and stretch your legs out.<\/p>\n Bring the soles of your feet together then pull them close to your hips. \n Chair stand<\/strong>\n <\/p>\n Place the back of a chair against the wall to keep it still. Repeat the sit-stand cycle up to 20 times.<\/p>\n \n Double hip rotation<\/strong>\n <\/p>\n Lie on your back and spread your arms to the side, making a T-shape. \n Hip abduction<\/strong>\n <\/p>\n Stand in a fairly open space with your shoulders parallel to your feet. \n Hip and back stretch<\/strong>\n <\/p>\n \n Pull your knees in toward your chest. Bend your arms to pull it in further. \n Hip extensions<\/strong>\n <\/p>\n Stand in front of a wall and place your palms against it for balance. You can also use the back of a chair. \n Horizontal squat stretch<\/strong>\n <\/p>\n \n Facing down, place your forearms against the mat (like a sphynx) with your knees bent at 90 degrees. \n Knee lift<\/strong>\n <\/p>\n Lie down on your back with your legs extended. Keep your shoulders and the back of your head on the mat.<\/p>\n Pull in one knee toward the torso while keeping the other leg on the mat. \n Spider-man stretch<\/strong>\n <\/p>\n Start from a push-up position with your arms extended against the mat. Doing these exercises may help relieve the conditions associated with tight hips, such as back pain and hip pain.<\/p>\n <\/p>\n \n yogaesoteric \n A tight hip refers to the build-up of tension in the muscles around the hips. This condition usually stems from long periods of sitting and inactivity, but people who are regularly working out can experience it as well. A tight hip may contribute to various health complications that cause pain, thus affecting a person’s […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[804],"tags":[],"class_list":["post-23644","post","type-post","status-publish","format-standard","hentry","category-yoga-practice-1587-en"],"_links":{"self":[{"href":"https:\/\/yogaesoteric.net\/en\/wp-json\/wp\/v2\/posts\/23644","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yogaesoteric.net\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yogaesoteric.net\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yogaesoteric.net\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yogaesoteric.net\/en\/wp-json\/wp\/v2\/comments?post=23644"}],"version-history":[{"count":0,"href":"https:\/\/yogaesoteric.net\/en\/wp-json\/wp\/v2\/posts\/23644\/revisions"}],"wp:attachment":[{"href":"https:\/\/yogaesoteric.net\/en\/wp-json\/wp\/v2\/media?parent=23644"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yogaesoteric.net\/en\/wp-json\/wp\/v2\/categories?post=23644"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yogaesoteric.net\/en\/wp-json\/wp\/v2\/tags?post=23644"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n <\/p>\n
At this point, your legs are slightly elevated from the ground. Gently push them down to stretch.
Hold this position for at least 30 seconds while keeping a straight back.<\/p>\n
Sit on the edge of the seat with your feet flat on the ground.
Cross your arms and place your hands on the opposite shoulder.
Stand up from this position while keeping your back straight.
After standing up, sit down once again. Maintain your crossed arms and rigid posture.<\/p>\n
Bend your knees to make an upside-down L-shape from your hips.
Keep your knees together as you twist your hip to one side and your head in the opposite direction.
Hold this position for 30 seconds before twisting them to the other direction.<\/p>\n
Place your hands on your hips. If you want support, you can stand in front of a wall or a chair and place your hands on it.
Slowly lift one leg sideward without rotating your hips.
Hold it for a few seconds before bringing it down. Repeat this motion 10 times.
After one leg, repeat this exercise to the other.<\/p>\n\n <\/p>\n
Hold this position for 20 seconds.<\/p>\n
Tighten your core and keep your back straight.
Extend one leg backward as far as possible without arching your lower back. Keep still for five seconds.
Lower this leg and repeat on the other side.<\/p>\n\n <\/p>\n
Lengthen the spine and keep your knees apart.
Pull your hips toward the heels and go back to the starting position. This lowers the upper body onto your forearms.
Repeat the to and fro motion for 60 seconds.<\/p>\n
Use your arms to pull the bent leg closer toward the chest.
Hold this position for 10 seconds before repeating on the other leg.
Do this exercise 10 times on each leg.<\/p>\n
Pull up one knee until your foot is aligned with your hand on the same side.
Go back to the starting position and repeat this on the opposite leg.
Perform this exercise 15 times on each leg.<\/p>\n
June 1, 2020<\/strong>\n <\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"