Hips And Hamstrings Flexibility
Why Is Hip Mobility Important?
If you practice yoga you are sure to increase your flexibility of the hips and hamstrings. However, that doesn’t mean you will gain greater mobility and functionality, or even be able to access the myriad of hip opening postures. The reason for this is because most of us don’t realize just how many muscles surround the hips. Because it is a ball in socket joint, there are a tone of available movements. That said, most of us only utilize about 2 of the movements on the daily: flexion and extension which allow us to walk, sit and stand.
Because we only make use of two movements, we tend to be over developed in one or two muscle groups and under developed in the others. The problem with this is limited range of motion, but more importantly imbalanced hip alignment which could lead to hip pain, or increased friction in the hip joint over time, potentially damaging the soft tissue. Bottom line, its important to work toward more even strength and flexibility in all the muscles that surround the hips.
Before we dive in, let me be clear – there is no magic place of health and balance where everything is perfect and no pain ever exists. We can however find a place where our body feels good on a regular basis, and we have the awareness to catch ourselves when one muscle group is getting too tight, strong, weak, or flexible. In other words we can build a relationship with our body, and learn what it needs and be able to catch an issue before it becomes a long term problem.
THE BENEFITS GO BEYOND PAIN RELIEF. Developing awareness of your hips can allow you to move better on a daily basis, AND access more postures within the context of yoga.
"HIPS & HAMSTRINGS" IMMERSION
- Increase Range Of Motion Of Your Hips & Hamstrings
- Learn Techniques like “Fascillitated Stretching”
- Release Stress Patterns, Discomfort, or Pain in Your Hips, Back and Knees.
- Twelve 75 min Classes, All Levels Appropriate
- Learn Postures: Pigeon, Lizard Variations, Lotus, Eagle, Hanuman, Fire Log, Seated Straddle Splits and More!
- Lifetime Unlimited Access to All
4 Quadrants of The Hips
To simplify development of your hips and hamstrings flexibility we can break down the muscle groups into for basic categories: Front, Back, Inside, Outside. There are muscles that exist in each of these areas that create movements.
- Front: Hips Flexors, and Quadriceps
- Back: Buttock Muscles such as Gluteus Maximus and Piriformus
- Inside: Adductor Muscle Group
- Outside: Abductor Muscle Group such as Gluteus Minimus, Medius and T.F.L
This is of course a simplified way of looking at the hips, some muscles cross over from the outside to the inside such as the Sartorius, or from the back side to the inside such as the Adductor Magnus. But the simplification is helpful if you aren’t an anatomy nerd and just want to feel better in your hips.
300 HOUR ONLINE TEACHER TRAINING
GET 500 HOUR CERTIFIED AS A MASTER TEACHER
Master your skillset as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques. theming, yoga business and much more!
WHAT ARE “The 4 Quadrants of the Hips”?
THE #1 BACKBEND TECHNIQUE TO RELIEVE BACK PAIN AND INCREASE SPINAL FLEXIBILITY
“Bowing the Spine” is a technique that combines a few key elements which I go over in detail in the video below. The dominant action is sliding your intervertebral discs forward which requires a deliberate shifting of your rib cage. The secondary action is lengthening the distance between the upper and lower body.
If you want to try this technique in your practice, and learn how to develop greater strength, range of motion, and body awareness with backbends, join me for May’s 12-class immersion: Heart Openers: Discover the Joy of Backbending
FREE VIDEO PODCAST: STRATEGY FOR HIP AND HAMSTRING FLEXIBILITY
To implement this technique and access your flexibility
DEEPEN YOUR YOGA PRACTICE WHAT DOES IT MEAN TO DEEPEN YOUR YOGA PRACTICE, AND HOW TO DO IT?DEEPEN What Does it Mean to Deepen Your Yoga Practice?Have you ever seen a yoga event advertising, this will deepen your practice? Of course you have. Every teacher training,...
Improve Balance In Standing Poses Focal Points of the Feet BALANCEYou Might Be Missing These 3 Key Components in the FeetStanding balance postures can sometimes be a source of frustration in our physical yoga practice. We all have moments like this on the mat and...
Crow Pose Tutorial UPGRADE YOUR CROW POSE SHOULDER ACTIONS FOR OPTIMIZING STRENGTHFULL WHEELCROW POSE TUTORIAL: FIND FULLNESS TO FIND STABILITYFinding fullness in our yoga practice usually starts with our connection to breath. It’s not uncommon to take our time at...
FULL WHEEL POSE STOP HUGGING THE ELBOWS IN SHOULDER ACTIONS FOR MAXIMUM FLEXIBILITYFULL WHEELFULL WHEEL POSE SHOULDER FLEXIBILITY,You may have noticed that full wheel pose is quite challenging, and you might think the issue is your back, core, or shoulder strength....
Full Side Plank With Modifications STEP BY STEP VASHISTHASANA BREAKDOWNFULL SIDE PLANK pFULL SIDE PLANK & MODIFICATIONS: VASHISTHASANA USING THE WALL AS A PROP Full Side Plank (Vashisthasana) has many modification options and variations to help make it more...
GARUDASANA - EAGLE POSE How to Double Wrap the LegsEagle Pose GARUDASANA - EAGLE POSE Why is it hard to double wrap the leg? Garudasana, known as Eagle Pose, is a challenging hip opener and hip strengthener. It's useful in developing balance, but for many people,...