Iyengar yoga poses encourage the correct alignment of joints by stretching and strengthening the muscles that support them, according to Silva Mehta, author of "Yoga The Iyengar Way." You can target your hips with the supta pandangusthasana, or reclining big toe, series. Expect to feel these poses in your legs, as well as your hips, notes Mehta. Complete the series on one leg before moving on to your second side.
Pandangusthasana One
Step 1
Set up for the pandangusthasana one by lying flat on a yoga mat. If your back is sensitive, bend your knees and place your feet flat on the mat.
Step 2
Loop a yoga strap over your right foot, holding the ends in either hand. Lift your leg straight up toward the sky until you feel a stretch in your hamstrings. Keep your leg fully extended and your shoulder blades on the mat, recommends the Yoga Journal website. Use the strap to support the weight of your leg as you breathe comfortably for up to three minutes.
Step 3
Modify this pose by setting yourself up in a doorway with one leg extended vertically along the door frame, recommends Mehta.
Pandangusthasana Two
Step 1
Set up for pandangusthasana two by grasping both strap ends in your right hand. Extend your left arm out to the side on your mat.
Step 2
Drop your leg as far as possible to the right. Flexible people will extend their legs all the way to the floor. If your leg is not on the floor, use the strap to support the weight of your leg. Reach your left arm out as a counterbalance.
Step 3
Breathe in this position for three to five minutes. Do not allow your left hip to rise up or shift. The stretch should move to your inner thigh and groin.
Step 4
Make this pose less intense by placing a bolster next to you to support your right leg.
Pandangusthasana Three
Step 1
Set up for pandangusthasana three by taking a strap end in either hand. Raise your leg to vertical.
Step 2
Draw your right leg to the left, crossing the midline of your body by about six inches. Keep your leg fully extended. Do not allow your hip to roll off the mat or to shift to the side. Breathe in this position for three to five minutes. The stretch will move to your outer hip and thigh, notes Mehta.
Step 3
Make this pose more intense by moving your leg across the midline by up to 18 inches, but do not allow your hip to rise off the floor.
Step 4
Repeat the sequence on your left leg.
Tips and Warnings
- Pace the timing of your stretches so that all six take the same amount of time.
- Do not pull your leg to the point at which it shakes. Only pull to the point at which you feel a gentle, yet comfortable, stretch.
Things You'll Need
- Yoga mat
- 9-foot yoga strap
References
- "Yoga The Iyengar Way"; Silva, Mira and Shyam Mehta; 2001
- Yoga Journal: Reclining Big Toe Pose
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