【一念瑜伽(Tapas Yoga HK) - 如何輕鬆開髖及一字馬：10分鐘瑜伽三部曲】
筆者 -
如何輕鬆開髖及一字馬：10分鐘瑜伽三部曲
有唔少同學都問小妹，點樣先可以輕鬆無痛開髖及一字馬，平時喺屋企可以做啲咩動作呢？
今日小妹同大家分享幾個瑜伽式子，短短十分鐘三部曲喺屋企練習，對開髖及一字馬好有幫助，做完即刻覺得髖鬆咗，距離一字馬又近咗☺️☺️
1）開髖部分 重點留意前面兩手臂同膊頭同寬， 手&腳掌保持一直線，後腳盡量伸直，腳趾喺腳踭嘅正下方。
2）半一字馬練習 伸展腿筋同時拉長伸長上身脊椎，切記駝背，並留意髖部置中，骨盆左右兩邊沒有前後傾，並於一水平，同時後腳垂直於膝蓋，屁屁🍑不要向後/下坐。
3）全一字馬 當預備好，可以慢慢進入一字馬練習，如果身體未ready，不用急於擘開腳，向下坐，可以兩邊雙手用瑜伽磚幫助穩定自己位置，繼續留意骨盆正位。
今日就同大家分享咁多先，如果有其他想學習嘅地方/意見，歡迎留言俾我地知喔☺️
How to Easily Open Your Hips and Achieve the Splits: A 10-Minute Yoga Trilogy
Many students have asked me how to easily and painlessly open their hips and achieve the splits. What can be done at home?
Today, I will share a few yoga asanas/poses that can be practiced at home in a short 10-minute routine. These poses are beneficial for opening the hips and workingtowards the splits. After completing the routine, you will feel your hips loosen up, and you‘ll be closer to achieving the splits ☺️☺️
1）Hip Opening Pay attention to keeping both arms and shoulders aligned with each other. Keep your hands and feet in a straight line. Extend your back leg as much as possible, with the toes directly below the ankle.
2） Half Splits Stretch your leg muscles while lengthening the spine. Remember to avoid hunching your back. Keep your hips centered and ensure that your pelvis is not tilting forward or backward. Keep both hips at the same level. Additionally, your back leg should be perpendicular to the knee, and avoid sitting back/down with your buttocks 🍑.
3）Full Splits When you are ready, slowly enter the full splits. If your body isn’t ready yet, don‘t force yourself to spread your legs or sit down. You can use yoga blocks on both sides to help stabilize your position. Continue to pay attention to the proper alignment of your pelvis.
That’s all I have to share with you today. If you have any other areas you‘d like to learn or any suggestions, please feel free to let us know in the comments ☺️
📱 Whatsapp 預約及查詢：
元朗分館：+852 68287318
荃灣/荔枝角分館：+852 54700838
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🎉 感謝所有支持Tapas Yoga的朋友們！
感謝您閱讀我們的文章，期望大家有所收穫，認識更多瑜伽知識。 我係Tapas Yoga HK 嘅 ，Tapas Yoga HK係一間專門練習瑜伽的瑜伽教室，在元朗、荃灣，荔枝角設有瑜伽練習中心。如果您想開始您的瑜伽之旅，可透過WhatsApp （元朗）68287318或（荃灣/荔枝角）54700838 聯絡我們了解更多。
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