Yoga for gentle hips opening
How do you mobilize your hips to work smoothly and consistently? How to initiate a gentle hip opening? Learn yoga on the hips!
A STAR IS BORN IN YOUR HIPS – a thing about gentle opening of the hips
We are a sedentary society and relatively less active – we sit at most desks at desks, in cars, in restaurants, at home etc. Unfortunately, this lifestyle is not conducive to maintaining health in our hip joints.
So how do you start working with your hips? How do you mobilize your hips to work smoothly and consistently on their mobility? How to initiate a gentle hip opening?
The most difficult first step …
At the beginning of your work with hips, try not to get impatient and consciously give yourself time to change. Take into account that several years spent in a sitting position, with minimal mobility in the hip joints, have borne fruit and you will not be able to make up in one yoga session.
Opening the hips is a long and arduous process, but the goal is felt and priceless. The main thing is to approach yourself with understanding and understanding. Do not expect instant effects, observe the mild changes that occur in the body.
At the beginning of your work with hips, try not to get impatient and consciously give yourself time for changes.
Start with Hindolasana
The gentle hip opening sequence will be started by Hindolasana (“cradle”). It is available to beginners. It is also a preparation for more demanding and comprehensive asanas such as Padmasana or Ekapada Sirsasana.
- Sit cross-legged (“Svastikasana”), lift your right bent leg, the left bent leg remains on the mat.
- The right-hand wraps around the right raised knee, put the hand on the shin, the left-hand grips the outer edge of the active right foot.
- Inhale, lengthen your spine from your hips, and exhale gently pull your bent leg toward your chest. Stay on a few calm breaths.
- After a few breaths start gently rocking your bent right leg sideways (while bringing it closer to the cage!). Watch the sensations flowing to you from the right groin, hips, buttock. Hold on for 5 breaths.
- If you feel that you can deepen your work with the right hip joint and that you do not feel any pain in your right knee, place your right active foot in your left elbow flexion and let your right hand tighten your right knee. Again lengthen your spine and exhale – pulling your leg over yourself, make gentle swaying movements of your right shin. Just like a baby rocking to sleep. Hold on for 5 more regular breaths. Slowly braid your hands and put your leg down.
- Repeat inside out and observe what will happen in your left hip, buttock, groin and knee.
Hindolasana for the hip opening – the benefits of the practice
Hindolasana will perfectly stretch your groin, relax your buttocks and begin gentle work with the external rotation of your hips. Also, it will reduce tension in the lumbar spine and the entire hips. This position will massage the digestive and reproductive systems, strengthen the pelvis. Also, in the mental sphere – it will calm the disturbed mind, stimulate the imagination and creativity on many levels of life. Does it sound inviting?
The inner child is in me and you … meet Ananda Balasana
Another item you can do immediately after Hindolasan, and whose gentle action has beneficial benefits for our “closed” hips is Ananda Balasana (“Happy baby position”).
Ananda Balasana is a position that actively opens the hips. It is a grounding asana, bringing relaxation and relaxation to the whole body. What’s more, it can also improve sleep quality! As the name suggests Balasana makes you happy 🙂 So, isn’t it worth trying?
How to make a Happy Child Position
- Lie on your back, on the exhale bend your knees and pull them to the stomach.
- Inhale with your hands, grasp the outer edges of both feet (if this is still a problem for you, use a strap to wrap the loops around your feet or – if you feel it more comfortable for you – grab too big toes).
- Slightly turn your knees sideways, make sure your ankles are above your knees and your shins are perpendicular to the mat. With the exhalation, start pulling your knees down on the sides of your body, at the same time lift your feet towards your hands (this opposite movement is called resisting).
- Bring the thighs closer to the torso, the elongated spine lies on the mat, relax the coccyx.
- Hold this position 30 seconds to 1 minute – then free your feet and exhale, put your feet on the mat, straighten your legs. Relax with a few breaths – you can repeat this sequence.
And what’s next? Get to know other asanas for opening the hips
Further asanas that you can join in your daily practice of gently increasing mobility in your hip joints are:
- Janu Sirsasana A, B and C.
- Ardha Matsyendrasana
- Baddha Konasana
- Supta Baddha Konasan
Observe the sensations from the body
While building your hip opening sequence, observe your body sensations – pay special attention to your knees. The hip will not give any signs of pain or warning signals that the work was too violent and not very gentle. Pain marks in this situation give knees, they can also give loins.
Work gently, with respect for your own body and its (sometimes bony!) Limitations, but let your practice be consistent. Deepen every asana on a calm exhale – let your journey with hip opening be above all safe and comfortable for you.