And as for the troublesome piriformis muscle? That might as well have sounded like a magical spell up until now. You’ve probably heard the name “gluteus maximus” before (how else are you supposed to tactfully reference the butt?), but chances are the medius and minimus parts of your buttocks aren’t as familiar. Hold for a minute, then gently reverse the pose and switch sides.Extend your right arm toward the ceiling, and keep your biceps close to your ear as you bend your right elbow and reach down your back toward your left hand.Your left fingers should point up toward your neck, palm still facing behind you. Reach your left arm out to the side and internally rotate it so your palm faces behind you, then bend your left elbow and work your left hand up your back without pulling your left shoulder down lower than the right.The sides of your feet should be on the floor, equidistant to either side of your pelvis. Cross your right knee over your left knee, and sit your hips back on to the floor, evenly distributing your weight on both butt bones.Start in tabletop position: Get on all fours, with your hands directly below your shoulders and your knees directly below your hips.You can modify the intensity of the stretch by holding your knee and foot with your hands or scooping both elbows under your calf muscle and drawing your leg toward your chest.Īppears in: Yoga52 – Hip-Opening Flow with MarieĪ favorite glute stretch for yoga devotees, this seated glute stretch can help ease lower back pain while it opens the hips.Hold for 30 seconds before releasing your leg and repeating the stretch on the opposite side. You should feel this in your right hip and glute area. Flex your right foot and keep your spine straight and your chest lifted as you gently rock your leg from left to right.Draw your right knee toward your chest and cradle your right leg by placing the right knee in the crook of the right elbow and the sole of the right foot in the crook of the left elbow. Start in a seated position with your legs extended straight out in front of you.There are a few variations of this stretch, depending on how much flexibility and mobility you have in your glutes and hips. This seated glute stretch will help alleviate sore glutes, no matter how tight they are from the previous day’s training. Appears in: Beachbody Yoga Studio – Hip Opening Flow with Faith
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