Hip injury or tension represents a fear of moving forward in major decisions and letting go of the past and concerns about the unknown future.
Therefore it is crucial to restore and create balance in this area of the body. The hips also take time to release and open, and so it is always recommended to hold such poses over a longer period of time, and where possible in a yin fashion to allow the release to emerge and dissolve. Anatomically, the pelvis and hip joints, are covered by a vast amount of layers; skin, fat, muscles, fascia, tendons, ligaments and before arriving at the bones. At first it is common to feel the sensations, and this changes over time, but I advise that you allow your breath to flow as naturally as you can. It is a beautiful tool to discover what your body is trying to tell you.
The more you breathe consciously into the sensations, the more it dissolves and shifts
Continue to gently pull the feet and therefore knees towards the armpits, and simultaneously the feet towards the sky.
- Stay and breathe here. This is not a race to a finished pose and can be very intense on the inner thighs.
- Keeping the alignment with the lower body, you can lower onto the forearms.
- Explore the sensation. After a few cycles or breath, you may choose to explore other/ deeper ways to feel sensation. You can try shifting your body weight forwards (hips beyond the knees) or backwards (knees beyond the hips) as this alters where you feel the sensation in your inner groin.
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A
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- If you have lost the connection with your right sitting bone to the ground, stay here (with left leg extended out in front Image A - above)
- If your right sitting bone is connected, you may choose to bend your left knee and take the left heal towards the outer edge of your right hip. (Image B - below)
- To feel both sitting bones connecting, take your hands behind your hips coming on the fingers tips lift your hips off the ground and over the right.
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B
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C
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D
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I recommend staying in stillness but if you need to move your legs a little, give yourself permission to do so.
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E
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Lower your back knee down onto the mat. (You can double over your mat or place a blanket beneath your knee.
- Place finger tips (or onto blocks) either side of your front foot, and soften into gravity’s support. (Image E - above)
- If it feels good to you, take your right hand onto your right thigh, and then the left hand to join and feel the sensation move more towards the left side waist, where your Psoas muscle (one of the main hip flexors) attaches to the spine. (Image F)
- If you still want more, on the next inhale lift the arms to the sky. Energise the fingertips and take the hand slightly wider than the shoulders, then feel the tips of the shoulder blades coming together behind the heart and offer the heart to the sky. (Image G)
- You may also want to lift your back knee away from the mat (Image H)
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G
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H
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some more yoga poses will be to share with you for tight hips!
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