Hip Openers and Strengtheners

What Does ‘Hip Opener’ Mean?

1. Any stretch that lengthens any of the 22 muscles that cross the hip. For example, hamstring, inner thigh stretches, wide leg standing poses like warriors and lunges.

2. Anything that stretches the hamstrings, calves, and thighs. Also strengthens the thighs, knees, and ankles and stretches the back of the leg, the front thigh and groin.

But hips do not ‘open and close’ like a door. It is not about how wide we can spread our legs. Hips are ball and socket joints, which means they are able to move in a circle. So ‘opening our hips’ actually means creating mobility in all directions. Mobility is influenced by both:

1. Flexibility of the muscles, tendons and fascia in and around the joint. Yoga poses can, to some degree, increase this.

2. Skeletal differences. These are the non-negotiable limits to our range of motion in all poses. Bone will not move past bone, no matter how much yoga we do.

Why are tight hips so common? Partly due to our excessive sitting. Partly because our legs are always working to support our upper bodies and this constant effort can make hip muscles chronically tight.

Hips and Emotions

When the sympathetic nervous response is triggered, when we are angry, stressed, threatened, scared, or even surprised, we—often unconsciously—clench our jaw or fists and we mobilize our hips to take flight or fight. When these muscles are not then released the tension becomes habitual.

Stretching the hip muscles causes a release; and so pent-up emotions may resurface, suppressed memories may arise, unconscious tensions held may bubble up. All of which may result in emotion and even tears.

• Maha Sacral Mudra – activates breath in the pelvis, aids in emotional processing

• Second chakra, water element

Maha Sacral Mudra

---

Highly Recommended Poses

Supine

1. 4 square stretch – can do pigeon instead

2. Supta baddha konasana – can do seated

3. Variations on cross twist (good for sciatica)

4. Happy baby pose

4 Square Stretch

Supta Baddha Konasana (Seated)

Happy Baby

Prone

1. Gentle Quad Stretch (one bent knee, lift foot

2. Frog legs, belly rest

Frog Legs

Seated – with enough height that knees are below hip bones

1. Cross legged, baddha konasana, firelog (can do on chair)

2. Garland Pose (squat)

3. Wide leg forward fold (can do supine or on wall wall)

Wide Leg Forward Fold (Seated)

Table

1. Wide leg child pose

2. Low lunge

Low Lunge

Standing

1. Warrior 2

Warrior 2

End with Hip Stabilizing (to breath)

1. Clam – 10 times each leg

2. Bridge – lift (not roll) 10 times

Clam

Bridge

Yoga for Wrists

A common complaint in yoga class is wrist pain and/or weakness.

Why? 

We may experience wrist pain because of repetitive or sustained stress on the wrists in table, plank and downward dog poses. The wrist joints are carrying more weight than they are prepared for.

As we advance in yoga practice, we are strengthening the arm muscles, which will reduce discomfort in the wrists by taking the weight off them. We are also developing skill at positioning, which shifts weight-bearing to stronger areas of the body. 

What to do?

As that process evolves, here are some suggestions to ease wrist stress, discomfort or pain:

1. Warm up wrists before putting weight on them (like circling, and stretching)

2. Strengthen the muscles around and above the wrists (especially biceps)

3. Distribute weight on all parts of the hands, not just heel or fingers.

4. Spread the fingers and grip the floor.

5. and (of course) strengthen the core so you are exerting less weight downwards on the wrists.

For example?

Techniques to Support the Wrists in Downward Dog:

Modify the pose: It is always an option to go onto the elbows instead of the hands. You can use a block to change angle of the wrist.

1. Press into the inner corners of your hands – the space between the thumb and index finger. This allows the meat of the hand to bear the weight and direct the pressure into the arms instead of solely into the wrist joints.

2. Engage your legs so that less of your body weight is shifted into your hands. Work to actively shift your hips up and back as you press your feet firmly downwards. 

3. Externally rotate your upper arm bones, plugging the shoulders down the back. This causes more strength to come from the back, again taking the pressure out of your hands.

4. Gently lift the palms of your hands, pressing into your finger pads. This can be challenging at first but practicing it consistently will lead you to build strength in your fingers.

5. Go for a thicker mat. Taking the time to invest in a quality mat with good padding will do wonders not only for your wrists, but the rest of your body, especially the knees.