by Michael Alan Dorman | 2015-01-02 08:48
Intended for Friday, but you can really do it any day you need some hip-opening.
Reclining, knees up, take 10 breaths.
From table, stretch pleasing combinations of limbs out while keeping the shoulders and hips level. Round back and draw knees in, perhaps using the opposite hand to assist.
From table, take the knee to the side, keeping the hips level.
Stretch it out a bit
Keep fingers on the ground initially, then bring torso upright and hands to hips.
Lift one leg, bend the knee, stack the hip on top of the other as you stretch your toes towards your opposite shoulder.
Starting with the knee down, take the forearms down to the inside of the front foot. Perhaps lift the back knee.
Try to hold these few several breaths on each side.
Forearm to the front thigh, or hand to the floor.
Feet wide and knees and feet turned out, the lower you let your hips go, the more work it will be.
Cross one ankle over the other knee, the lower the hips get, the greater the opening
Torso upright, use the same hand to draw the back foot toward its outer hip.
Torso upright, use the opposite hand to draw the back foot toward its outer hip.
Stack the knees in line with one another, take the shins forward to intensify.
Stretch one leg straight out, use a strap or both hands to hold the other foot as you raise it into the air and then straighten the leg.
Hold the raised foot with the opposite hand and twist
Stretch one leg straight, draw the other knee back, then swing the foot toward the heart.
Stretch one leg straight, take the other leg behind the shoulder, hold the foot with the hand while stretching the foot toward the sky.
Soles of the feet together, keep length through the spine to maximize opening at the hips.
Keep length through the spine to maximize opening at the hips.
Use a strap at the ball of the foot to resist as you stretch the leg straight up.
Use a strap at the ball of the foot to resist as you stretch the leg to the side.
Take at least five minutes for Shavasana
Source URL: http://gurave.org/2015/01/02/a-hip-opening-practice/
Copyright ©2017 Gurave unless otherwise noted.