60 - 90 Mins
Hip Health: Balancing Flexibility with Firmness
Stiff/ 'tight' hips, are connected to lower back pain, wearing out of the hip socket, arthritis of the knee, menstrual discomfort etc. To maintain the overall health of the hips, it is important to include many kinds of hip actions in our practice. Asanas like baddhakonasana and supta baddhakonsasana, upavistakonasana and padmasana, are often referred to as 'hip-opening' asanas. But we must also learn to balance the 'stretching' actions with ‘firming' actions. This session focusses on a mix of actions to make the hip areas firm - including jumping and utkatansana.
This session is part of the Short Course: Hip Health: Removing Stiffness. Save by buying the entire Course.
If you would like to attempt a more challenging version of this session we recommend out Intermediate level session Hip Health: Flexibility, Firmness, Dynamism with the same focus.
Level: Experienced Beginner
Duration: 60 mins
Props required: a few blankets, a yoga strap, access to a wall
Tag words: 60mins ardha chandrasana baddhakonasana favorite hip health hip stiffness hips lower back health menstrual health prostrate health supta baddhakonasana supta swastikasana tight hips upavistha konasana utkatasana utthita hasta padangusthasana II walking
Many people dont realise that they have stiff hips till they come to a yoga class. Many people do not see the connection between ‘tight hips’, and lower back pain, wearing out of the hip socket, arthritis of the knee, menstrual discomfort etc., and therefore do not realise the importance of flexibility in hips. This is not surprising. The narrow range of activities that we habitually do with our modern lifestyles, both causes, and hides, stiffness of the hips (always sitting on chairs, never on the floor). Popular forms of exercise like walking, contribute to further stiffening of the hips. Stiff hips will, sooner or later, manifest in skeleto-muscular problems like lower back pain. But perhaps more importantly, the hip-pelvis area is the container for our urino-genital organs. Stiffness and imbalances in this container can contribute to menstrual discomfort in women, and urinary/ prostrate problems in men. This area is also the seat of nerve plexi described as ‘chakras’ that control our emotional health and wellbeing.
Once stiffness has set in, re-gaining flexibility might feel like an impossible feat. But it can be done through consistent effort. This set of sessions explores the path for various levels of practice.
Asanas like baddhakonasana and supta baddhakonsasana, upavistakonasana and padmasana, are often referred to as ‘hip-opening’ asanas. But the amount of hip flexibility required to execute these asanas can make them quite challenging for people with stiff hips. ‘opening the hips’/ ‘flexibility’ is only one part of the asana technique. We must learn to balance the ‘stretching’ actions with ‘firming’ actions. Therefore, to maintain the overall health of the hips, it is important to include many kinds of hip actions in our practice. This session focusses on a mix of actions to make the hip areas firm – including jumpings and utkatansana.
Note:
While these sessions are recommended for maintaining hip mobility, those who have undergone hip replacement procedures should check with their doctors before attempting this positions and actions.
Also, while upavistakonasa, baddhakonasana are part of hte menstrual sequence, the dynamic actions shown in this session are not suitable to be done during the days of menstruation – they should be done on other days of the month
