By Peter Power

Our daily work life of sitting in chairs and even front load-bearing workouts such as cycling and running make our hips and the surrounding muscles one of the tightest areas in the body. This often results in limited range of motion and potentially strain in the lower back. Open hips are one of the key elements of practising safe, active backbends and forward folds, can help improve balance and flexibility, and can also help relieve and prevent back pain. In addition to these physical health benefits, there are the many mental benefits, including reducing stress, improving focus and creativity, as well as connecting more fully with ourselves and our emotions. These five poses are a great way to connect with, and help open out hips after extended sitting, and even active work outs.

Low Lunge (Anjaneyasana)

low-lunge-pose-with-props

From downward dog, step your right foot forward between your hands. Drop your back (left) knee to the mat. You can place a blanket under the knee or double up your yoga mat for more cushioning if it feels sensitive. To deepen into the lunge press firmly into your feet and allow your hips to shift forward so your left thigh comes closer to the floor. Keep your inner thighs engaged by hugging them in towards one another. Feel free to use blocks under the hands for added height. Repeat on the left side.

Props used: Pair of Cork Bricks and an Organic Cotton Chambray Yoga Blanket.

Lizard Pose (Utthan Pristhasana)

lizard-pose-with-props

From downward dog, step your right foot outside the right hand so the knee is stacked over the ankle and the toes are almost in line with your fingers. Keep your hips level and maintain a neutral, relaxed position with the head. Engage your left leg by pushing the heel further out otherwise allow your left knee to lower to the mat if that feels more comfortable. (Use cushions or a blanket under the knee if required). You can lower your elbows to the floor with your forearms flat on your mat using a block or other props if required. Otherwise keep your arms straight with your palms spread wide on the floor. Repeat on the left side.

Props used: Pair of Cork Blocks

Garland Pose (Malasana)

malasana-garland-pose-heels-on-blanket

Stand with your feet about mat’s width apart. Bend the knees and lower your hips toward the floor to come into a squat. Allow your feet a comfortable turn out and if your heels come up and it feels uncomfortable, place a folded blanket under them for support. Take your upper arms inside your knees and bend at the elbows to bring the palms into prayer position (You can keep the arms stretched down in front with hands on fingertips or on a block if this feels more comfortable). Press your upper arms into thighs and thighs into upper arm to stay engaged with chest lifted, relax shoulders away from your ears and keep the spine long, and the hips lower toward the floor. Use a block under your hips for more support if necessary. 

Props used: Organic Cotton Chambray Yoga Blanket.

Side Lunge (Skandasana) 

skandasana-yoga-pose

From a wide-Legged stance, bend your right knee into a one-sided squat. Stay up on the ball of your right foot if you can’t comfortably get into a full squat and feel free to use a rolled-up blanket under the right heel for support. Keep the left leg straight and flex your foot so that your toes lift and you root into the left heel. Press hips back and keep the spine lifted and the abs engaged. Keep your hands on the floor or on a block if you need them for balance. Otherwise, try bending the elbows and bring your palms together with the right elbow inside the left knee in a kind of half garland pose or, if it feels good extend both arms out wide. Drop your hands to the floor for support and shift to the left side.

Props used: Cork Brick

Pigeon Pose (Eka Pada Rajakapotasana)

pigeon-pose-with-props

Props used: Small Rectangular Bolster in Hemp and Organic Cotton Chambray Yoga Blanket.

From downward-facing dog, lift the right leg high up into an open-hipped three-legged dog. Bend deep in the right knee and bring your right knee to the floor close to the right hand. The right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your range of motion. Gently lower the left knee to the mat and try to keep the left leg neutral and pointing straight back. Try to keep the hips square with the weight balanced equally on both sides (use blocks or a folded blanket under the right side of your hip to make it feel more comfortable). Use your breath to lengthen and lower your torso down into a forward fold over your right leg once you feel stable in the hips. Use blocks or blankets under the forearms and/or under your forehead to allow you to relax into fold. Come back up by bringing your hands in line with your hips. Curl your left toes under and step back into downward-facing dog. Repeat on the left side.

When exploring hip openers, be aware of whatever injuries you already have and are working with. When the pelvis and feet are fixed in position, most positions that stretch hip-related muscles can put pressure in the knees and possibly sprain the knee ligaments or strain muscles attaching in and around the knees. If you notice any discomfort or pressure in the knees, be sure to stop and back off to avoid further pain and possible injury. Also remember to focus of the breath to allow a full connection with the body and mind in the poses and to encourage the muscles to relax.

Find out more and get in touch with Peter.

For over 20 years, Yogamatters has been faithfully supporting yoga teachers, yoga studio owners and yoga practitioners around the world. We’re here to share stories and to support your yoga journey whether that means taking the time to help you choose your perfect yoga mat, bolster or practical props or offering you the comfiest clothing basics and essentials to help you flow and grow.





Source link

By admin