5 Hip Release Poses with Peter Power

By Peter Power

Our daily working life of sitting on chairs and evenFront loading exercises such asBecause cycling and running make our hips and surrounding muscles one of the tightest areas of the body. This often results in limited range of motion and potentially lower back strain. Open hips are one of the key elements to practicing safe, active backbends and forward bends.can help improve balance and flexibility, and can also help relieve and prevent back pain. In addition to these physical health benefits, there are many mental benefits, including stress reduction, improving concentration and creativity, and a more complete connection with ourselves and our emotions. These five poses are a great way to connect and open the hips after prolonged sitting and even active exercise.

Low Lunge (Anjaneyasana)

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 the lunge, press firmly into your feet and slide your hips forward so your left thigh comes closer to the floor. Keep your inner thighs engaged by pressing them together. Feel free to use blocks under the hands for extra height. Repeat on the left side.

Props used:Pair of cork bricks and one (link removed)

Lizard Pose (Utthan Pristhasana)

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

Props used:Pair of cork blocks

Garland Pose (Malasana)

Stand with your feet about the width of the mat apart. Bend your knees and lower your hips toward the floor to squat. Lean your feet comfortably outward and if your heels come up and it feels uncomfortable, place a folded blanket underneath for support. Take your upper arms into your knees and bend at the elbows to bring your palms into the prayer position (you can keep your arms extended forward, with your hands on your fingertips or on a block if more comfortable). Press your upper arms into your thighs and thighs into your upper arm to stay engaged with your chest lifted, relaxing your shoulders away from your ears and keeping your spine long and hips lowered toward the floor. If necessary, use a block under your hips for more support.

Props used:(link removed)

Side Lunge (Skandasana)

From a wide-legged stance, bend your right knee into a one-sided squat. Stay on the ball of your right foot if you cannot comfortably go into a full squat, using a rolled blanket under your right heel for support. Keeping your left leg straight, flex your foot so your toes lift and you root into your left heel. Push hips back, keeping spine lifted and abs engaged. Keep your hands on the floor or on a block if you need them for balance. Otherwise, try bending your elbows and bringing your palms together with your right elbow inside your left knee in a sort of half garland pose or, if it feels good, extend both arms wide. Drop your hands to the floor for support and shift to the left side.

Props used: Cork bricks

Pigeon Pose (Eka Pada Rajakapotasana)

Props used:Small rectangular bolster made from hemp and (link removed)

From downward-facing dog, lift your right leg up into three-legged dog with your hips open. Bend your right knee deeply and bring your right knee to the floor near your right hand. The right shin can be tilted back toward the left hip or more parallel to the front of your mat, depending on your range of motion. Gently lower the left knee to the mat, trying to keep the left leg neutral and pointing straight back. Try to keep your hips square with weight evenly distributed on both sides (use blocks or a folded blanket under the right side of your hip to make it feel more comfortable). Once you feel stable at the hips, use your breath to lengthen and lower your torso down into a forward fold over your right leg. Use blocks or blankets under your forearms and/or forehead to help you relax. Come back up by bringing your hands in line with your hips. Roll your left toes down and step back into downward dog. Repeat on the left side.

When exploring hip openers, pay attention to what injuries you already have and are working with. If the pelvis and feet are fixed in position, most positions that stretch hip muscles can put pressure on the knees and potentially sprain the knee ligaments or strain the muscles in and around the knees.If you notice any discomfort or pressure in your knees, be sure to stop and back away to avoid further pain and possible injury. Also remember to focus the breath to allow for a full connection with the body and mind in the poses and encourage the muscles to relax.

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