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HIP OPENERS
INCREASE PHYSICAL FREEDOM
Benefits of
HIP OPENERS
mobilize the spine
The hips have almost a 360° mobility, but most of us only move them forward and backward. Hip openers can help restore our natural range of motion, decreasing risk of injury, decreasing back and SI joint pain like sciatica, and improving posture.
Strong, fluid hips contribute to greater ease in movements like walking, running, and squatting, and are essential for maintaining balance and stability.
The releasing the hips can also release emotional trauma that can often be stored in these areas, leading to physical freedom that mirrors one's newfound emotional freedom.
LOTUS pose
EASE INTO IT
Begin seated. If your hips are tight, sitting on a blanket or something slightly elevated may help to open the hips.
Lift the right foot and place it on the top of the left thigh, aiming the foot toward the hip crease.
If you experience knee pain, back off to where there is no pain. If you experience ankle stretching, that's ok.
This is called half lotus and is a good place for beginners to start. Try to remain for a few minutes, doing breathing exercises or meditation.
If there is no pain, you may consider placing the left leg on top of the right, aiming the foot toward the hip crease. This is Padmasana.
REGAIN YOUR SQUAT
DROP IT LOW
Squatting is one of the best ways to strengthen the legs and open the hips, especially if you sit a lot. In some cultures, a low squat is still used as a resting pose
Begin with the feet wider than hip distance apart with the feet turned out slightly, and bend the knees.
When beginning to squat, you may find that leaning forward and lifting the heels are helpful. Move from side, lifting one heel then the other to side to stretch one leg at a time.
As you get used to it, begin to release the heels toward the floor and lift the chest.
Stand with the feet wide with one foot forward and the other at a 45° angle. Bend the front knee to a right angle and place the forearm on the thigh or hand on the floor.
BACKBEND POSES
![asana [virabhadrasana]-03.png](https://static.wixstatic.com/media/d27afd_78da64ac59114796b19cc8d64949ffa1~mv2.png/v1/crop/x_0,y_3,w_858,h_858/fill/w_225,h_225,al_c,q_85,usm_0.66_1.00_0.01,enc_avif,quality_auto/asana%20%5Bvirabhadrasana%5D-03.png)
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