Pandemics have made everyone sit continuously for hours for online classes or because they work for home.
Sitting in such a posture for hours not only causes pain in the spine, but also glutes.
But don’t worry, yoga is the ultimate solution for all your pain and pain.
Yoga can effectively increase every area of ​​the body, including hips and other muscles.
All you need to do is follow the instructions set by Brent GOble, Yoga Instructor.
Here is a guide for yoga variations that can help improve your hip mobility.
Remove 15 minutes from your busy ultra schedule to practice yoga given below.
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Procedure 1.
Down on the mat into a knees position.
Create a high push-up position, pressing the top back that pulls the tailbone below and lifts the hip backwards to the heel in a mountain posture.
Hold this posture for a moment and breathe.
Then bring your feet together, take a deep breath, bring your right foot straight to the head while keeping your right foot pointing.
Let the right hip become in line with the left.
Exhale.
Bring the right foot outside the right foot while keeping the next knee ground down to the floor.
This position is called Lizard Extended Pose.
Down to four arms while continuing the puller from the lower abdomen.
Continue to have a good straight spine.
Hold this position for around 5 breaths
Then come to the hand keep your right hand in the right foot and go out to the outer edge of the right leg.
Hold this position for around 5 breath.
From the same position, bring your hips back and release the front foot to Ardha Hanumasasana.
Bring your chest to touch your chin with the knee front leg.
Going forward and bring your right hand to your right foot, reach your left hand when you bend the lower left foot up.
Touch your left foot ankle with your left hand.
Remove the left foot down and repeat the entire exercise to the opposite side.
And return to the initial mountain posture and relax in a kneel position by bringing your head to the floor.
Procedure 2.
Lie on your back at Ananda Balasana.
Bring the knee to the chest and open the leg.
Also, bend the feet with both hands to reach the inside of the foot and work by pulling the knee down to meet the mat.
Hold this position for 10 breaths.
Roll towards your right side and push yourself to a sitting position.
Reach Gomukhasana.
Bend your right foot and slip your right foot under your left ass.
Your left and right knee overlaps.
Lift your left arm and bend your elbows above your head.
Bring your right arm behind your back and intercourse both hands at the same time is a good idea.
Take 20 breathing Ujjayi and stay as long as you want.
When you exhale, release your arm.
Uncross your feet and do the same thing with the second leg.
Come to a sitting cross-sitting position.
All this come will help you sit for a long time in meditation.