A sequence of postures for opening the pelvis and stretching the hips that will lead you to the cherished goal.
Opening the hip joints is simple but delicate, as beginners often use the knee instead of the thigh, which causes unpleasant sprains and injuries. The most common example is the lotus position, the success of which, according to the mistaken opinion of recent practitioners, is to bend the knee sufficiently. But of course this is not so. Instead of tugging at an innocent knee, we present to you a sequence of poses to open your pelvis and stretch your hips, which will slowly but surely lead you to your cherished goal.
1. Anjaneyasana. In this asana, always keep your back upright, because this position provides maximum traction, safe for the pelvis and spine. Gently lower yourself, keeping the supporting leg at an angle of 90 degrees.
2. Malasana. This pose strengthens the inner surface of the legs, improves the mobility of the knees and hips, and helps to stretch the spine. It is important not to keep your heels on weight, so if they don’t get on the floor, put a plaid or yoga bricks under them.
3. Prasarita Padottanasana. In this asana, the feet should look straight ahead. As you exhale, bend over and place your palms on one level with your feet. If this asana is easy for you, do not spread your legs far apart, but try to bend in the spine so that the tailbone looks up.
4. Parshvottanasana. Here you are simultaneously improving hip and hamstring flexibility. For beginners with problems in this area, such a pose may be more useful than Uttanasana, which requires sufficient stretching for proper performance. Do not turn your hips to the side, keep them only straight.
5. Virabhadrasana III. Just like the previous asana, this one is aimed at stretching the hamstring. And the rule of “straight” hips is also preserved here. This pose is not easy and requires good physical preparation. If you do not have it, then the body will unconsciously line up in easier forms for it. Control this process: keep your hips straight and parallel to the floor. Do not increase the load until you are firmly locked in this position.
6. Pose of a pigeon. Despite the apparent simplicity, it can be very traumatic, as it often feels like your thigh is more flexible than your knee. Beginners begin to invent variations in which they feel a hip extension, but instead get knee injuries. Therefore, if your knee does not let you into a deeper slope, do not force things, but rather stay in a comfortable position for a longer time.
7. Supta Gomukhasana. This asana is one of the most effective when it comes to opening the hips. In her knees should lie exactly on top of each other. If you feel uncomfortable in this position, put a plaid or bolster under the basin.