Hip-opening practices don’t have to be
passive. This standing sequence will open your hips and keep your legs and
belly strong.
The practice
Often, hip-opening practices focus solely
on the outer hip. But the hips are ball-and-socket joints, so they move in many
directions. This sequence opens and strengthens the qhole hop joint – the
inner, outer, front, and back of the hip.
Mind-body benefits
When you work your hips in this sequence,
it will have a ripple effect – you’ll send energy through your spine and limbs,
awakening those parts of yourself that might otherwise be sleepy. Baron
Baptiste believes that when you awaken new pathways in the body, you create new
ways of being in your life.
Key focal points
Try not to overstretch your muscles or
relax into your joints in these poses. Imagine hugging in to the center of each
muscle. Actively engage your muscle while you create conscious, intentional
release.
Stand strong & open your hips
Begin your practice with 3 round of Surya
Namaskar (Sun Salutation) A and 3 rounds of Surya Namaskar B. when you move
into the full sequence, try not to rush. Understand that openings and
breakthroughs happen over time when you commit to growth. Hold each pose for 5
to 8 breaths.
- Adho mukha svanasana
In Downward-Facing Dog, see that your hands
are shoulder-distance apart and press them into the mat. Sink your heels toward
the ground and tilt your tailbone toward the sky.
- Virabhadrasana I (Warrior pose I)
Step your right foot forward into a lunge.
Turn your back heel to the floor, pressing the back edge of your foot into the
mat. Squeeze the muscles of your back thigh toward the bone as yuou reach your
arms overhead and lift your chest.
- Virabhadrasana II (Warrior II)
Open into Warrior II. Stack your front knee
on top of the front ankle and actuvate your back leg. Exhale and transition
into Down Dog. Do the left side of Warrior I and II; then back into Down Dog.
- Adho mukha svanasana
Soften your knees to allow your pelvis to
move freely. Alternately tuck and lift your tailbone for a few breaths, ending
with your tailbone lifted toward the supper-back corner of the room. Exhale;
then step to the top of your mat and come to standing.
