Yoga can be a powerful tool to help you achieve your health and fitness goals. You can use your yoga practice to relax, sleep better, increase flexibility and mobility, and achieve a strong and energized body. This dynamic series of yoga poses is designed to stretch the hips, which can help the body adjust to the daily stresses of life by allowing the hips to be more mobile.
Asanas or poses have been a key focus in yoga since its creation thousands of years ago. But with the ever growing popularity of yoga, poses have become even more important. The sequence we use in this video is designed to help you find your own hip opening, so that you can find an exact right hip opening for your body. Our sequence is an excellent start for anyone who has a hard time finding the perfect hip opening for a pose, and also for anyone looking for a sequence that can be done quickly at home. Both beginners and advanced are encouraged to practice this sequence, as there are no hard poses, so it is a great way to get into the hip opening sequence early in your practice.
We store a lot of emotions in our bodies. When you experience an emotional reaction, whether good or bad, your body reacts. She is in motion, she feels and experiences.
If you’ve been practicing Yin Yoga for any length of time, you may know the flood of emotions that sometimes overwhelm you in a deep pose or after practicing savasana. Yin yoga postures stimulate the meridian lines that run through the body’s major organs. Different emotions are stored in different places in the body, and when we work through the layers of the body, we also work through the layers of our emotions.
The hips carry a lot of this pent up emotion, so hip opening poses can be both challenging and liberating. It is helpful to test yourself to find your limit, but never cross it by causing yourself great discomfort or pain. Stay friendly and always respect your own boundaries, both physical and emotional.
If you’re new to yoga and need some guidance, sign up for our free 30-day yoga challenge. With regular practice, tight hips become more flexible and confident in performing hip opening poses. Remember not to try too hard to avoid possible injury. Some of us need more time to get used to a certain pose. Take your time and enjoy the process.
1. Creating children
Start with the child’s position, knees apart. Breathe deeply and allow your body to relax. So you can go to your office with peace of mind. It is also a good opportunity to remember something or set an intention.
Stay for two minutes.
2. Frog perspective
In the frog pose, you can put towels or flat pillows under your knees to protect them. Start the child position with the knees apart. Keeping your toes together, lift your hips to align with your knees, and stay in this half frog position for 2 minutes.
After 2 minutes, if you feel comfortable, do the heels apart and do a full frog for another 2 minutes. In the frog position, your heels are knee-width apart. If the pressure on the hip is too great, you can move the hip slightly above the knees. Bend your arms and place your forehead in your palms to take the weight off your shoulders.
The frog is a very deep pose that opens the hips, especially for the adductors. To get out of the pose, slowly return to the child’s pose or move forward until you are lying on your stomach.
3. Installation with lanyard
The cord provides a good opening on the outside of the thighs. To enter, get down on all fours. Then bring your right foot over your left foot, spread your feet apart and slowly sit between them. Your right knee is on top of your left knee. If you have knee pain, you can sit on a block to raise your hips. Stand up straight or, if you want a deeper stretch, lean forward as far as necessary to feel your edge.
Stay in this position for 4 minutes per side. To stop, straighten your upper body, then slowly lean back and straighten your legs. Take a few breaths before switching sides.
If the cord is too uncomfortable, you can lie on your back and place your right ankle on your left knee. Grasp your left shin and feel the stretch on the outside of your right thigh and hip.
4. Dragon + 5. Sleeping swan
To do the dragon pose, get on all fours and place your right foot between your hands so that your knee is above your heel. Your hands can be on the floor or on your right hip. For a deeper stretch, place your hands in your right foot and lower your elbows to a block or the floor.
Stay in this pose for 3 minutes and then slowly move into the next pose, the yin yoga version of the dove – the sleeping swan.
Keep your left foot behind you and place your right knee on the floor so that it is close to the right edge of the mat. Your right ankle is approaching your hip. Make sure your knees don’t hurt. Center yourself so your weight is even. You can support your upper body with your elbows or lower it completely to the ground. Stay for 3-4 minutes.
To get out, first lift your upper body, pull your back toes under you, and go into the downward dog position for a few breaths. When you feel you are ready, get down on all fours and take your left leg between your palms. Repeat the dragon and sleeping swan pose on the left.
6. Lying down, wedge-shaped
Lie in the reclining angular position for 3 minutes for savasana. Lie on your back, bend your knees and bring your feet close to your hips. Spread your knees and bring the soles of your feet together. Rest your arms on your sides or stomach and let gravity create space in your hips.
To get out, help the legs back with the arms and extend the legs to get into Savasana.
Lie on your back and feel your body weight sinking to the ground. Let your breathing return and feel the new energy your body has gained from these hip opening exercises. Take your time and enjoy!
These postures allow you to practice stillness while allowing your body and mind to open to life.
Study what appears during the exercise and try to remain an observer. Yoga can gently illuminate your shadows so you can see them, accept them and learn to love them.