Yoga to open your hips.

 

 

Yoga to open your hips.

me yoga bondi

You want a better functioning body, a more graceful gait, better posture & more flow in your mind & body?

 

Supple hips can help ease back & neck pain, improve circulations to your legs, and make you feel so much freer in your body and mind!

 

Our posture weakens sitting long lengths of times – our hip flexors getting tight, glutes & core become weaker. Also when we are in stressful situations (fight or flight occurrences), we engage our hip flexors, our emotional muscles, and we tighten our hips.

 

These yoga poses will help open your hips by stretching the ball and socket joint in all of its four movements. The poses will also strengthen the hips muscles. One of the greatest thing about stretching in yoga is that it involves ‘reciprocal inhibition’, which means when the working muscle contracts (agonist) it forces the opposing muscle (antagonist) tension to be inhibited and therefore to simultaneously relax. This process help strengthen and simultaneously loosen our pelvis area creating more stability and functionality.

 

Our pelvis is the foundation of our practice. This area is the base of our body, so working on these poses will benefit the rest of our body. It’s like the foundation of a house, we need a stable and functioning base before we can build on it. Therefore when we do our hip openers regularly, we see the rest of our practice improve.

 

A lot of yogis also love hip openers as they know how much they can benefit the mind and spirit. The hips are the seat of our sexuality and our individuality, both of which are deeply enmeshed in our connectivity to ourselves and others. It’s said that our relationships are stored in our hips. Have you ever heard of someone crying mid class? Our pelvis is also known as our ‘junk draws’. In life if we don’t know what to do with or how to deal with emotions we tend to push them down in our our pelvis. Like our junk draws at home, stuffed with crap and not operating properly, our hips get tight and stiff and don’t function as well as they should. Moving and releasing tight muscles will move this stuck energy and will help release old emotions.

 

Grab a mat and let’s help open your hips and help you feel light and renewed.

 

DOWNWARD FACING DOG

Hands are shoulder width apart. Feet are hip width apart. Send the hips back and up. The belly is drawing in and up toward the spine. Thighs press back into back of the legs. The palms and all 10 fingers are pressed flat into the ground. The index fingers pointing towards the front of the mat.

Stay for 5 breaths.

 

WARRIOR I

From your downward Dog step your right leg between your hands. Pivot your left heel towards the mid line of the mat. Anchor both feet, lunge into your front knee, square your hips with the front of the mat and tuck your tail bone under. Inhale and press into feet to sweep your arms overhead. Lengthen your spine, let your shoulders blades fall down your back.

Stay for 5 breathes. Return to Downward dog and repeat other side.

 

LOW LUNGE (Anjaneyasana)

From your downward Dog step your right leg between your hands. Let the left knee drop to the mat. Anchor your right foot. Square your hips and tuck your tail bone under. Drive the glutes to the front of the mat. Reach arms overhead and lengthen your spine, let your shoulders blades fall down your back.

Stay for 5 breathes. Return to Downward dog and repeat other side.

 

 

HIGH LUNGE

From your downward Dog step your right leg between your hands. Anchor both foot facing forward. Keep your hips square. Square your hips and tuck your tail bone under. Drive the glutes to the front of the mat. Reach your arms overhead and lengthen your spine, let your shoulders blades fall down your back. Allow your weight to drop heavy through your feet on the earth. Feel the energy drawing up from the Earth, from your feet up to your fingertips.

Stay for 5 breathes. Return to Downward dog and repeat other side.

 

WARRIOR II (Virabhadrasana II)

From your downward Dog step your right leg between your hands.

Pivot your left heel towards the mid line of the mat so your right foot lines up with the arch of your left foot. Anchor both feet, engage both legs by lifting your knee caps, lunge into your front knee, square your hips to the long length of the mat and tuck your tail bone under. Allow your pelvis to drop working through your legs. Lift your arms horizontal, in line with your shoulders, right arm in front of you in line with your right foot and left behind you. Gaze over your right index finger. Lengthen your spine, let your shoulders blades fall down your back.

Stay for 5 breathes. Return to Downward dog and repeat on the other side.

 

SQUAT POSE – Malasana

Start with your feet hip width apart, or slightly wider. Allow your feet to turn. Lower your body down as if you were going to sit on a very low stall. Hover at whatever height feels good for you. Take your elbows inside your thighs and lightly press them out, hands together like a prayer at the center of your chest. Lift your spine long.

Stay for 8 deeps breaths.

 

LIZARD POSE – Utthan Pristhasana

From Down Dog, step your right foot between your hands to a lunge position. Bring both hands to the mat inside the right leg. Replace your right hand with your right foot. Come on the edge of your right foot. Keep your inner left thigh lifting and resisting. Slowly lower both forearms to the floor inside the right leg. Reach your left foot back, open your heart forward to create length in your upper back. You can bring your back knee down or place your forearms on a block to modify the pose.

Stay for 8 breaths. Switch sides.

 

 

PIGEON POSE

From downward dog, bring your right shin forward and down so that your right foot is infront of your left hip and nearly parallel with the front of your mat. Flexing your right foot, let your right hip drop to the ground. You may want to place a blanket or block under the glutes. Draw the left hip forward and left thigh back. Lengthen your spine and fold forward.

Stay for 10 breaths. Swap legs.

 

DOUBLE PIGEON POSE

From sitting pose bring both knees in towards your chest one at a time and let them fall out to the side. Place the right shin on top of the left shin, use your hand to position the right ankle on your left knee. Ideally your right knee will rest on your left thigh, but this may take some time for the hips to open. Let your knees drop heavy to the ground, with a long spine walk your hands forward to fold forward.

Stay for 5 breaths. Repeat on the other side.

 

HALF LORD OF THE FISHES POSE
From staff pose (sitting tall with your legs straight out in front of you) bend your knees, slide your left foot under your right leg to the outside of your right hip, left leg on the floor. Place your right foot over the left thigh with the sole of the foot on floor outside your left hip. The right knee points directly up at the ceiling. Buttocks can be supported on a folded blanket. Exhale and twist toward the inside of the right thigh. Press the right hand against the floor just behind your right buttock. Place your left upper arm on the outside of your right thigh near the knee. Sitting tall through the spine, lengthen the tailbone into the floor. With every inhalation lift a little more through the sternum, twist a little more with every exhalation. Be sure to distribute the twist evenly throughout the entire length of the spine.

Stay for 5 breaths. Repeat on the other side.

 

 

RECLINING HERO POSE
Kneeling on your mat with your thighs perpendicular to the floor and tops of your feet facing down. Bring your inner knees together. Slide your feet apart so they are slightly wider than your hips. Press the tops of your feet into the mat. Slowly sit down between your feet. Top of your thighs inward. Then, lean back onto your forearms and slowly lower torso to floor.

Hold for 5 breaths.

 

CAMEL POSE

Start by kneeling on your mat, knees hip width apart and hips directly over your knees. Press your shins and the tops of your feet into the mat. Bring your hands to your lower back, fingers pointing down, inhale and lift your chest, using your core, slowly lean back. Bring your right hand to rest on your right heel and then your left to your left heel. Press your thighs forward trying to get them perpendicular to the ground. Keep your neck neutral or if that is too much drop it back.

Hold 5 breaths. To come out of the pose, press your thighs down towards the ground and bring your hands to your hips and slowly lift your torso leading with your chest.

 

BOUND ANGLE

From sitting pose bring both knees in towards your chest one at a time and let them fall out to the side with soles of your feet together. Outer edges of your feet stay grounded and use your hands to turn soles of the feet upward. Let your knees drop heavy to the ground, with a long spine fold forward.

Stay for 5 breaths.

 

FROG POSE

On all fours, hips in line with your knees, bring your forearms to the ground in front of you, shoulder width & facing away from you. Widen your knees one at a time as far apart as you can. Keep your feet flexed, and keep your shins and thighs 90 degrees. Keep your ribcage in and tail bone tucked under.

Take 5 to 10 deep breaths.

 

HALF SPLIT

From Down Dog, step your right foot between your hands to a lunge position. Extend your right leg straight out in front of you, flew the right foot back. Bend the back leg and begin to fold forward over the extended leg. Aim to keep a long spine. Use the hands to hold some of the body’s weight so the hamstring isn’t bearing too much weight. Carefully fold forward.

Stay for 5 breathes. Repeat on the other side.

 

FULL SPLIT

Only if it is possible to go deeper, start to come into a full split. This is a challenging posture because it works on both the psoas and the hamstring. Keep the belly drawn towards your spine to protect the muscles in the legs. Square off the hips. Engaging the quadriceps of the front leg, relax the opposite hip flexor. Use your hands to hold some of the body’s weight and allow gravity to help open your hips.

Stay for 5 breathes. Repeat on the other side.

 

Please take your time with your hip openers. Your hips will open with faith and trust. Breathe and enjoy the process!  Remember life wants us to be whole in the fullest and truest sense of the word and as a big believer in learning to really connect to yourself and being as wholesome & authentic as possible, there is nothing better than a regular yoga practice to be at one yourself wholly!

 

 

Check out my Yoga teachings on YouTube where you can explore all the benefits yoga has to offer – all in the comfort of your own home.

https://www.youtube.com/channel/UC9TB-IeVXG5Wfx8XZWLeiFQ

Sat nam

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