Having flexible, or open, hips are important in a variety of sports to improve speed and power. Open hips are also critical for flexibility and stability in the pelvis and femur. Tightness in the hips is attributed to a lack of flexbility in the four muscles that function as external rotators of the leg: obturator externus and internus, gemellus superior and inferior, piriformis, and quadratus femoris.
Reclining Twist
Lie on your back with your arms along your side. Slowly bend the knees, bringing your heels toward your buttocks until your feet are flat on the floor. Bring the right knee toward the chest as you exhale. While not moving the right knee, bring the left knee to the chest with a second exhale. Keep your lower back on the floor. Squeezing your knees together, drop them to your left side while keeping your shoulders flat on the floor. You should feel the stretch in your right hip. Hold this position for 5 to 10 exhales. Repeat with the opposite side.
Standing Pigeon Pose
From a standing position, place your left lower leg onto a table that is waist-high. Position your ankle and knee so that they are in line with the edge of the table and are parallel to it. The knee should be bent with your shin and thigh forming a 90-degree angle. Slowly bend forward at the waist with a gentle exhale. You should feel this stretch in your left hip. Hold for five to 10 exhales and repeat for the right side.
Cobbler's Pose
From a seated position with your legs straight in front of you, exhale and bend the right knee bringing the right heel toward your groin. Place the heel as close to your groin as is comfortable. Repeat for the left leg. The soles of both feet should now be touching. Your knees will be off the ground depending on the openness of your hips. The tighter your hips, the higher your knees will be. On exhale, relax and allow your knees to sink toward the ground. Hold this bottom position for five to 10 exhales and allow relaxation, not force, to open your hips
Happy Baby
Lie on your back and bend your knees toward your stomach as you slowly exhale. Grab the outsides of your feet with your hands on your next inhale. Exhale and push your knees outward as you bring them closer to your stomach. Inhale and as you exhale, push your heels toward the ceiling while resisting with your hands. Repeat for five to 10 exhales.
References
- "The New Yoga for Healthy Aging;" Suza Francina; 2007
- "Light on Yoga;" Bellur Krishnamukar Sundara Iyengar; 2001
Member Comments