Fitness

FlexiFriday: Hips Mobility Routine

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)

baddhakonasana angie fliehser
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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)

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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)

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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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