Start seated facing the long edge of your mat.This twisted posture gently helps to stretch and release the tissues of your outer hips. Note that if you feel any discomfort in this shape, you can always practice this lying down on your back and taking the same configuration in your legs. Hold wherever you are for about 2 to 4 minutes, slowly release and unwind, and repeat on the opposite side.You may wish to use a prop to support the weight of your head and/or torso as you fold. You have the option to stay here or, if it feels appropriate, slowly round your back and fold forward over your legs.Aim to stack your ankles over your knees. Either choose to stay as you are or bend your left knee and draw your left shin roughly parallel to the short edge of your mat underneath your right shin.Draw your right shin roughly parallel to the short edge of your mat and stack your right ankle over your left thigh, just above your knee.Stretch your left leg straight forward in front of you.You may wish to elevate your hips by sitting on a yoga block or bolster. Start seated in a cross-legged position facing the top of your mat.This posture intensifies the external rotation in your outer hips to create an even deeper opening there. Fire Log or Square Pose (Agnisthambasana) Note that if you feel any discomfort in this shape, you can always practice this lying down on your back and configuring your legs in the same way. Move in whatever way feels appropriate for you to release your body before practicing the same steps on the opposite side.Then, slowly release and unwind to return back to all fours. Wherever you choose to be, stay and hold for about 2 to 4 minutes.You may wish to use a prop to support the weight of your head and/or torso as you fold forward. You have the option to stay exactly as you are or slowly round your spine and fold forward over your legs.Lengthen your spine upward and relax the weight of your sit bones into the floor.If your bottom knee feels at all uncomfortable, straighten the leg out onto the floor.You may wish to place your blocks, a folded yoga blanket, or a yoga bolster underneath your sit bones to elevate your seat. Slowly release your seat back between your heels.Slide your knees toward each other so that your right knee crosses in front of your left. Draw your left foot toward the right side of your mat.Slide your right knee forward between your hands and draw your right foot toward the left side of your mat.Start on all fours in a Bharmanasana (Tabletop Pose).This posture targets the outer hips to release any built-up tension. As you move through this sequence, follow your own pace and find your own “edge” in the different shapes so that each pose feels appropriate for your own body and is also sustainable for a period of time.įor this practice, you may wish to have two blocks, a bolster, and a strap. The following sequence is designed to help unwind and release tension in your outer hips while also inviting deep breathing into your practice. A Yin Yoga Sequence to Release Your Tense Outer Hips This will allow you to let go of struggle so that you benefit from the meditative aspect of Yin Yoga. If the seated versions of these poses are uncomfortable or feel unattainable, practice the supine versions instead. Agnisthambasana (Fire Log Pose) and Kapotasana (Pigeon Pose), in particular, require a substantial amount of external rotation. Depending on the shape, placement, and orientation of your hip sockets, and the shape of your femur bones, your hip joints may or may not externally rotate easily. Needless to say, if your hips are tight or excessively tense, then Yin Yoga is an excellent practice for you.īe aware that all our hip joints are formed differently. Many say that Yin is a return to more “traditional” styles of yoga, because similar to many poses found in the ancient text The Hatha Yoga Pradipika, Yin Yoga mainly focuses on seated hip-releasing poses to prepare the body to sit comfortably for longer periods in meditation. Yin Yoga is fantastic for many parts of the body, but it definitely targets a release of the hips. It creates a perfect balance between lengthening and strengthening our tissues, and invites silent meditative space into our practice. Who doesn’t love Yin Yoga? It’s firm but gentle, soft but strong, and physical but introspective.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |