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Exercise

A Stretch to Keep Your Hips Flexible

The more active we are, the tighter our hips tend to be. Perform this stretch on a regular basis and you’ll keep those strong gluteal muscles flexible.

1. Sit in a cross-legged position on the floor. Inhale and sit up tall. Hold your right ankle in the palms of both hands above your left knee. Relax the right buttock muscle and allow your right thigh and knee to drop toward the ground. Hold for 3 to 6 breaths.

2. Move into a deeper stretch by grasping your hands together under your right leg and cradling your ankle and knee in your arms. Be sure that you sit up tall. Do not round or hunch your back. Concentrate on relaxing the right buttock muscle as your bring your leg closer to your chest. Hold this position and breathe for 20 to 30 seconds. Lower your leg and repeat on the other side.

Source: Los Angeles Times

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Exercise Yoga

Yoga Move Builds Core and Arm Strength

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Here’s a fun yoga exercise that will build strength and flexibility in your core muscles and arms. Prepare your body for this move by starting on all fours, rounding your spine and pushing your navel up to the spine. Hold this cat stretch for a few seconds, then practice the following exercise.

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STEP- 1. Bring your feet together, bend your knees and lower your hips. Place your hands on the ground, shoulder-width apart, and move your knees to the outer sides of your upper arms.

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STEP-2. Press your hands firmly into the ground, pull your navel to your spine (like you did in the cat stretch) and let your buttocks drop down. Now slowly tilt forward and lift your feet off the floor, bringing the inner edges of your feet together. Don’t let your buttocks rise up; instead, pull up your knees and feet. Balance in this position for 3 to 6 seconds, then come down and repeat two more times.

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Source: Los Angeles Times

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Yoga

Triangle Pose

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..triangle‘ pose keeps muscles limber:-

Side bends — such as the classic yoga “triangle” pose shown here — will help you stretch the muscles between the ribs called the intercostals. This move will open your chest and improve breathing capacity. You’ll feel a stretch in your hips and the backs of your legs.

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STEP-1. Stand with your legs 3 1/2 to 4 feet apart. Hold your arms out to the sides at shoulder height. Turn your right leg out 90 degrees and turn your left leg in 15 degrees. (Your right heel should be in line with your left arch.) Inhale. On an exhale, move your hips toward the left and bend sideways toward your right leg, placing your right hand anywhere on the right shin that feels comfortable. Raise your left hand above your left shoulder.
STEP-2. Lean back slightly and look up just beyond your left thumb. Keep your eyes focused there as you continue to reach your left arm overhead. Move your shoulders down away from your ears and lengthen your neck. Press the right side of your buttocks forward and pull your abdominals in toward your spine. Hold this position for 20 to 30 seconds while you breathe evenly.

Sources: Los Angeles Times

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Exercise

Bend and Stretch — Your Hips Will Thank You

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This stretch, a crossed-leg sit with a block, targets the muscles around your hip joints, which get tight from everyday activities such as walking, stair-climbing or prolonged sitting. Remember to relax and breathe deeply while performing this move.

Step 1-> Sit on the floor with a yoga block in front of you and your right leg crossed in front of your left leg. Wiggle your knees in a little closer until your ankles are directly below your knees. Inhale and sit tall. On an exhale, hinge at your hips, leaning your torso forward with a straight back.
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Step 2-> Continue to lean forward until you can rest your forehead on top of the yoga block. Stay in this position as you breathe fully and deeply for 30 seconds. Concentrate on relaxing your buttocks and back muscles. Come out of the stretch by rolling your spine up, then change the cross of your legs and repeat with your left leg in front.

Sources: Los Angles Times

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Yoga

Pigeon Pose (Yoga Exercise)

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Yoga Pigeon Pose Stretches Hip Muscles After Workout:

If you perform regular squats and lunges in your workouts, be sure to include a hip stretch at the end of your routines. This popular yoga position, the pigeon pose, will help loosen your hips and keep your buttock muscles flexible. If you’re very tight in your hips, use a yoga block to support your weight; it will make holding the stretch more comfortable.

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Yoga Pigeon Without Block: Begin on your hands and knees. Bring your right knee forward to the floor near your right hand and bring your right heel to the floor in front of your left hip. Keep your hips level and squared to the front. Press down into your hands and slide your left leg behind you with your left knee facing the floor. Lower your groin toward the floor. Raise your chest away from the floor and relax the right side of your buttocks as you hold this position for 20 to 30 seconds. Repeat on the other side.

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Yoga Pigeon With Block: Begin on your hands and knees. Bring your right knee forward to the floor near your right hand and bring your right heel to the floor in front of your left hip. Place a yoga block under your right hip. Keep your hips level and squared to the front. Extend your left leg behind you with your left knee facing the floor. Place a towel under your knee for extra cushioning. Raise your chest away from the floor and relax as you hold this position for 20 to 30 seconds. Repeat on the other side.

Sources:Los Angeles Times

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