The hips hold so many types of tension. Both physical and emotional. After a busy period of time like the holidays, it is normal to feel very tight in this area. And if you could use some releasing of whatever is being stored there, give these 7 poses a try.
Hold each one of these passive poses for 3-5 minutes. Relaxing in to the poses, without any pushing or pulling.
I recommend having a block handy, but you can also use some sturdy cushions or a folded blanket.
1. Reclined Half Happy Baby – Lower down onto your back. Keep the left leg bent and foot flat on the floor. Hug the right knee in, towards the shoulder and armpit. Grab the right big toe with the two peace fingers on the same side. Kick the heel up towards the sky, keeping a bend in the knee. Let left knee drop open as counterweight. Keep the weight evenly distributed. Encouraging the right knee down.
2. Reclined Pigeon Pose – Cross the right ankle over top of the left knee. Reach the arms through to pull the left leg in to the belly. Using just a little bit of arm strength. Relax as much as possible in the lower body. Holding here.
Repeat 1 and 2 on the other side.
3. Winged Dragon – Come to hands and knees. Step the right foot to the outer edge of the right hand. Rock forward to melt the hips down. Come to blocks if that helps, or double the mat to support the back knee. Or take the winged dragon variation. Lift the right toes up and roll on to the outer edge of the right foot and drop the knee open. Fold forward, or out towards the left diagonally. Use a block under the forehead if you like. Pay attention to how you feel in the pose, and if you have gone too far.
Repeat on other side.
4. Star Pose – Come to a seat. Bring the feet together and drop the knees out to the sides. Take the heels a bit farther away from you, a bit closer to 90 degrees behind the knees. Widen the feet to about block width apart, possibly placing a block between them. Hinge down, maybe supporting head on the block. Optionally threading arms under the legs.
5. Straddle Fold – Open the legs out, don’t need to go wider than your edge. Let gravity round you down in to the center. No pushing or pulling.
6. Sphinx – Lower down on to the belly. Bringing the forearms in front of you. Extending the legs back behind you. Opening through the chest. Widen the feet to mat width. Relax lower body. Inhale to inflate, expanding through sides, ribs, shoulder blades, upper back and the low belly.
7. Reclined Butterfly with Block – Roll onto the back. Elevate the hips on block at the lowest level. Let the knees drop out with soles together. Bring arms down at the sides, palms facing up. Relax the hip flexors. Melt into it.
These 7 poses come from a 45 minute yin yoga practice I shared this week on my channel and within my YWK app.
Kassandra
