5 poses to loosen the hip with Peter Power

by Peterpower

Our daily working life of sitting on chairs and even front load exercises such as z our hips and the surrounding muscles make one of the closest areas of the body. This often leads to limited freedom of movement and possibly to a load on the lower back. Open hips are one of the key elements for practicing safe, active back and bend. can help improve balance and flexibility, and can also help to alleviate and prevent back pain. In addition to these advantages for physical health, there are many mental advantages, including stress relief, improvement in concentration and creativity as well as a more complete connection with ourselves and our emotions. These five poses are a great way to connect and even open the hips after sitting for a long time and even after active training.

Low failure step (Anjaneyasana)

step from the downhill dog with your right foot forward between your hands. Let your back (left) knee fall on the mat. You can put a blanket under your knee or place your yoga mat twice for more upholstery if it feels sensitive. To deepen the failure, press firmly on your feet and let your hips slide forward so that your left thigh comes closer to the floor. Keep your inner thighs into intervention by pressing them together. Feel free to use blocks under your hands for additional height. Repeat on the left.

used props: pair of cork bricks and a (link removed)

lizard conservation (Utthan pristhasana)

Pass from the down dog with your right foot outside the right hand, so that the knee is lying above the ankle and the toes are almost on a line with your fingers. Keep your hips straight and keep a neutral, relaxed position with your head. Get your left leg by pressing the heel further out, otherwise let your left knee sink on the mat if this feels more pleasant. (Use pillows or a blanket under the knee if necessary). If necessary, you can lower your elbows with flat on your mat with a block or other supports, if necessary. Otherwise, keep your arms on the floor with wide -spread palms. Repeat on the left.

used props: a few cork blocks

girland farming (malasana)

Sit apart with your feet, for example, in the width of the mat. Bend your knees and lower your hips to the ground to crouch. Leave your feet comfortably and when your heels come up and it feels uncomfortable, put a folded blanket underneath. Take your upper arms in your knees and bend on the elbow to bring the palms into the prayer position (you can keep your arms stretched forward, with your hands on your fingertips or on a block if this is more convenient). Press your upper arms into the thighs and thighs into the upper arm, to be intervened with a raised breast, relax your shoulders away and keep the spine long and the hips lowered to the floor. Use a block under your hips to get more support if necessary.

used props: (link removed)

Side failure (Skandasana)

bend your right knee into a one -sided crouch from a wide -legged attitude. Stay on the ball of your right foot if you cannot easily go into a complete squat and use a rolled -up blanket under the right heel to support. Keep your left leg straight and bend your foot so that your toes lift and root in the left heel. Press the hips backwards and keep the spine raised and the abdominal muscles tense. Hold your hands on the floor or on a block if you need them for the balance. Otherwise, they try to bend the elbows and bring their palms together with the right elbow within the left knee in a kind of garlands or if it feels good, they extend both arms far. Let your hands fall on the floor to support and switch to the left.

used props: cork bricks

pigeon farming (EKA Pada Rajakapotasana)

used props: Small rectangular neck roll made of hemp and (link removed)

lift the right leg high into a three -legged dog with an open hip. Bend your right knee deep and bring your right knee to the floor near the right hand. Depending on the movement area, the right shin can be inclined to the rear hip or be parallel to the front of your mat. Carefully lower the left knee onto the mat and try to keep your left leg neutrally and to show straight back. Try to keep your hips straight, whereby the weight is evenly distributed on both sides (use blocks or a folded ceiling under the right side of your hip so that it feels more comfortable). Use your breath to extend your upper body and lower down into a forward fold over your right leg as soon as you feel stable in your hips. Use blocks or blankets under the forearms and/or under your forehead so that you can relax. Come up again by bringing your hands into a line with your hips. Roll down your left toes and step back into the downward dog. Repeat on the left.

When exploring hip openers, make sure what injuries you already have and with which you work. If the pelvis and feet are fixed in your position, most positions that stretch the hip muscles can exert pressure on the knees and possibly crush the knee cords or put a strain on the muscles in and around the knees. If you notice complaints or pressure in your knees, be sure to stop and go back to avoid further pain and possible injuries. Also remember to concentrate your breath to enable a complete connection with body and mind in the poses and to encourage the muscles to relax.

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