Today is Flexi Friday dedicated to the amazing supportive body part: the hips. The hips are socket joints like the shoulders but deeper; they have more stability. The hips have the function of supporting the weight of the body by walking, jumping, running and they can support more than double body weight.
The hips muscles might be stifted from the daily-use by sports. I chose 3 yoga poses to cultivate flexibility in these muscles that are responsible for flexing, extending, moving the leg close to the body and/or moving it away from the body: Baddha Konasana (Bound angle pose, Anjaneyasana (low crescent lunge pose) and Anjaneyasana (Revolved crescent lunge pose).
BADDHA KONASANA (BOUND ANGLE POSE)
Baddha Konasana opens the hips as well as the groins, knees and lower back. You can start sitting on a blanket or yoga block to elevate your buttocks if you feel it is needed to be naturally comfortable in that area. This yoga pose will help you to stretch the inner tights and the ankle joints.
BENEFITS:
Improves hip mobility
Improves the blood supply to the pelvic organs
Stretches the groin and inner legs
Mobilises the hip joints
HOW TO:
Sit on your sit bones with spinal neutral and bring feet together with your hands, turn your soles up, like you are opening a book
Relax the knees down and engage core
Lift your chest up and lengthen your spine
Look to the tip of your nose and breathe for 5 full breaths
Roll pelvis bone forward to the floor folding forward from your hip joints
Remember engage core at all the time
ANJANEYASANA (LOW CRESCENT LUNGE POSE)
Anjaneyasana or low lunge pose is a great posture to open and stretch for the hip. Most of the athletes use this pose after their training program to stretch the hip area.
BENEFITS:
Release the tension created from your physical activities.
Stretch the main hip flexors: the iliopsoas, quads, adductors
Release tension on the hip extensors: glutes, hams, piriformis, producing relief on the sciatic
HOW TO:
From downward facing dog step right foot forward, lunge down
Keep the balance
Low your left knee to the floor, going deeper on the exhaling
Inhale raise your arms, relax the neck and breath for 5 full breaths each side
Remember to keep your awareness in the body
ANJANEYASANA (REVOLVED CRESCENT LUNGE POSE)
The revolved crescent low lunge is a vatiation pose from the above and it is great posture that involves the core and breathing.
BENEFITS:
Opens hips and chest
Improves digestion
Stretches the hip joints
Relieves sciatic pain
Strengths your tights
Improves balance
HOW TO:
Follow the steps above
Exhale and twist to one side
Bring your hands together like in prayer
Remember to breath for 5 full breaths each side
HIPS MOBILITY ROUTINE
Do 3 times each side for split legs. Breath each side up to 8 breaths. Relax your body and mind. If feels uncomfortable, get off the posture right away.
The hips muscles might be stifted from the daily-use by sports. Add these 3 yoga poses: Baddha Konasana (Bound angle pose, Anjaneyasana (low crescent lunge pose) and Anjaneyasana (Revolved crescent lunge pose) to your stretching program to cultivate flexibility in the muscles that are responsible for flexing, extending, moving the leg close to the body and/or moving away from the body.
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