Dear Yoga Students,
Everyone I know in the yoga world is totally
obsessed with opening up their hips.
I’ve got one friend who sits in full lotus at the movie
theater and doesn’t allow himself to release his
legs until the credits role.
Sound crazy?
It sort of is. But I understand ‘cause my hips used
to be so locked-up that it HURT just to sit on the
floor.
I distinctly remember being at a nutrition lecture
in 2002, sitting school-style on the floor for about
30-minutes straight, and both my legs went completely
numb…
… and I was dripping with sweet because that was
a huge hip stretch for me—just sitting on my arse!
So yeah, it’s sorta stupid to get obsessed over tight
hips, but if it’s time to change your body, I’m all for
doing whatever it takes.
For massive flexibility gains, I usually teach passive
stretching (I call them Gravity Poses). But particularly
for tight hips, there are a couple standing postures
that work wonders.
SECRET HIP OPENER #1: Warrior I Posture
This pose is taught in almost every yoga class, but
usually you just cruise through it. I like to use a
clock and hold it steady for 3-5 minutes per side
(Iyengar flashbacks, anyone?). Try it and your hips
will get incredibly soft and limber.
SECRET HIP OPENER #2: Crescent Lunge
Same idea, but take your back heal off the ground.
I like to alternate static holds between Warrior I
and Crescent Lunge until my hips are REALLY loose,
and then I’ll do some classic hip openers like a
butterfly or king pigeon.
Your hips are massive joints with gobs of connective
tissue that you need to train, stretch, and release.
So be patient!
PLEASE NOTE: in both these postures, keep you front
ankle in-line with (or in front of) your front knee for
safety. That’s all for today…
Stay bendy,
Lucas
YOGABODY Naturals LLC
p.s. If you haven’t read it yet, the YOGABODY Handbook
goes into detail about passive stretches, Gravity Poses,
and bendy-body foods. http://www.yogabodynaturals.com
Tags: yogahip stretching, hip opener, stretching flexibility, hip stretches
5 Comments
at 5:23 pm - 21st December 2008 Permalink
Great tips, thanks!
at 11:27 am - 8th May 2010 Permalink
I have question about your Yogabody handbook. Your plan include five days diffrent muscle target area, so only one a week hamstrings- it ist’t better to do hamstring every day and when I reach target, change for a hips. What do You suggest?
at 11:32 am - 8th May 2010 Permalink
@Kuba – thanks for writing. Yes, that is one strategy. If hamstrings are your only goal area to work on, then yes. Flexibility is very systemic and inter-connected, so if you’re looking to improve full body flexibility, it’s best to work holistically. Hope that helps! -LR
at 11:14 pm - 8th August 2010 Permalink
Is Lotus Style the same with the Warrior I posture? Because I’ve been doing it when I’m meditating.
at 9:11 am - 13th August 2010 Permalink
I’m guilty being so obsessed open up my tight hips. I’ve been in yoga class for just 2 months, and its really frustrating sometimes that when I do the yoga posses then my hips would hurt. Its a good thing that I have learned from your tips. Thanks!
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