hip mobility Archives

Half Lotus Explorations

by Trisha Curling | Mar 16, 2023 | Main Page Display

Half Lotus Explorations

Articulations for Your Hips, Knees, and Ankles

hip mobility

HALF LOTUS POSE EXPLORATIONS

Lotus Pose may become accessible at different phases of your practice, but it might not ever become attainable. Half Lotus Pose and variations are a great way to see what is possible. Practicing these preparatory postures and/or actions also provides what is actually useful: nourishment for the hips. Ultimately, creating health, longevity, and functionality in the hips is much more rewarding than just being able to say “Hey, I’m in Lotus Pose!”

The only way to get to know yourself and your body is to be willing to experiment in your practice. Diving into the options Matt provides in this video tutorial of Half Lotus explorations is the perfect opportunity. They are still deep hip openers, but they may provide more scope for how to articulate the hips, knees, and ankles.

LOTUS

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Balance flexibility and strength
Skillful techniques for Lotus variations and many other hip openers
Moderate Vinyasa-style classes
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EXTERNAL & INTERNAL ROTATION OF THE HIP

Executing Half Lotus doesn’t mean that you will find it easier; it’s simply an alternative entry that allows you to maybe more fully examine each side of your body in more isolation. Early in today’s clip, Matt breaks down “Half Lotus Half Hero Pose” as one of these Half Lotus explorations. Here, you have one leg in external rotation and the other in deep internal rotation. This is not only an excellent variation to explore if it is more accessible to you but also a way to examine where you are along the spectrum of the posture. More importantly though, it helps you increase mobility in your hips by working on both internal and external rotation. The hips are in external rotation in Lotus, but working on the opposite internal rotation creates more balance and health in the hip joint overall.

WATCH THE VIDEO

HALF LOTUS EXPLORATIONS: ARTICULATIONS FOR YOUR HIPS, KNEES, AND ANKLES

ARTICULATION OF THE KNEES

In this Lotus article , I discuss how Matt explains the importance of the “closed” angle of the knees. This is vital, and there are some specifics to look at in these Half Lotus variations, especially regarding the use of props. Some ways to utilize props support the variations, and other ways can defer your progress. First, Matt recommends that you elevate your hips by sitting on a block or blanket. Bringing the hips higher allows you to keep your knees at a safer angle. Initially, once you externally rotate your hip, your knee might be quite high, so placing a block underneath it for support can also be beneficial. Matt explains that once you increase your range and develop the ability to bring your foot further across your body, you may notice that your knee will rest closer to the ground.

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ARTICULATION OF THE ANKLES

There are also specific joint actions that are necessary at the ankle. One of the ways to practice this is in “Half Virasana Half Cobbler’s Pose.” At the end of the video, Matt shows how to create eversion of the ankle. Having one leg in Cobbler’s Pose gives you a little bit more freedom to articulate this movement. You’ll see a demonstration of eversion of the ankle early on in the clip, but that variation may be less accessible. Why is eversion essential? It takes the stretch away from the outside of the ankle, which may cause injury. With eversion, you are shortening the outer ankle. When coming into any Lotus variation, performing this action can inform where to place your attention, which may be to create more opening at the hip and/or further closure at the knee.

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HALF LOTUS FOR LIFE

Words like “resilience” and “fortitude” come to mind when we think about the Lotus flower or posture. In life, these qualities are essential to push through adversity and overcome obstacles. Sometimes working on finding more mobility in the hips can feel like a laborious task, but it’s through adversity, whether on or off the mat, that we truly learn about ourselves. Approaching these Half Lotus variations may take you right into the mud, so to speak, and it may be quite mucky and taxing, but when your experience begins to shift and you start to notice the possibilities, this is when you’ll rise and come into the light of your potential. Achieving Half Lotus may be exciting, but being able to say “Hey, I’m able to do all of the activities I love” is the true reward.

See you on the mat!

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Article by Trish Curling

Video Extracted From: Hips & Hamstrings Immersion

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BREATH OF FIRE

Moderate Vinyasa-style classes
Core strengthening & integration
Master your breath with pranayama practices
Access your core in arm balances, heart openers, twists, forward folds, inversions, and more
Learn where and how to breathe in challenging postures
Each class will include one pranayama (breathwork practice) and several core strengtheners
Access your core muscles: deep, superficial, anterior, posterior, and lateral
12 Classes: All levels appropriate
Lifetime unlimited access to all
Attend the livestream OR practice the replays any time that’s convenient for you

$148.00

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Strengthen For Splits

Strengthen for Splits Variations for Increased FlexiblityhanumanasanaSTRENGTHEN FOR SPLITS If the Splits (Hanumanasana) had a personality, it might be one of the most vocal in the room. Aesthetically, it’s quite bold. The shape of the posture makes it evident that it...

Prepare For Lotus

Prepare for Lotus Standing Postures for Deep Hip OpeningflexibilityPREPARE FOR LOTUS There are multiple ways to prepare for Lotus Pose. The 5 standing postures and the techniques that are highlighted today are from a portion of a sequence Matt shares in the first...

Half Lotus Explorations

Half Lotus Explorations Articulations for Your Hips, Knees, and Ankleship mobilityHALF LOTUS POSE EXPLORATIONS Lotus Pose may become accessible at different phases of your practice, but it might not ever become attainable. Half Lotus Pose and variations are a great...

Fire Log Pose

Fire Log Pose 3 Actions for Increased Hip MobilityagnistambhasanaFIRE LOG POSE There’s such a joyous feeling when you’re unwrapping a gift and caught up in the anticipation of finding out what’s inside. This can be similar to the process of exploring a specific yoga...

Lotus Pose Variations

Lotus Pose Variations Is There a Safer Option?padmasanaLOTUS POSE VARIATIONS One of my favorite episodes of Three’s Company is when John Ritter’s character (Jack) laughs at Joyce Dewitt ( Janet) and Suzanne Somers (Chrissy) when they are doing Lotus Pose during a yoga...

Pigeon Leg Lifts

Pigeon Leg Lifts Ignite Your Core-Hip Connectionpigeon drillPIGEON LEG LIFTS Pigeon Leg Lifts are the perfect example of how you can flip a common yoga posture on its head. You may have explored several variations of Pigeon Pose, but this out-of-the-ordinary...

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Fire Log Pose

by Trisha Curling | Mar 7, 2023 | Main Page Display

Fire Log Pose

3 Actions for Increased Hip Mobility

agnistambhasana

FIRE LOG POSE

There’s such a joyous feeling when you’re unwrapping a gift and caught up in the anticipation of finding out what’s inside. This can be similar to the process of exploring a specific yoga posture, and the process of setting up and exploring Fire Log Pose (Agnistambhasana) can provide this kind of excitement. There are quite a few actions to take to prepare for this hip opening posture. Its initial setup reveals much about the state of your hip mobility at the time, which doesn’t mean that’s where you’ll reside forever. In today’s video, Matt shares 3 essential actions you can implement right away. Once you start to include these actions, which target the muscles that surround and facilitate hip opening, you can create a brand-new experience and reveal an entirely new gift of increased hip mobility.

LOTUS

Anatomy-informed classes
Increase hip mobility and range of motion
Balance flexibility and strength
Skillful techniques for Lotus variations and many other hip openers
Moderate Vinyasa-style classes
Unlock your Lotus Pose
Learn the 4 Quadrants of the Hips
8 Classes: All levels appropriate
Lifetime unlimited access to all
Attend the livestream OR practice the replays any time that’s convenient for you

~~$128.00~~ $108.00

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A GREAT PLACE TO START

The key to a great start with Fire Log Pose is in the alignment. Yes, you can probably say this about any posture, but the way in which you set up your body in Agnistambhasana is the difference between getting feedback about your hip mobility or moving away from that awareness. Matt stresses that creating a “stack”—knee over ankle and ankle over knee—is what truly exposes where you are in regard to your own hip mobility. Now, if you’re quite mobile, this will be quite accessible. If the opposite is true, then this setup may seem unachievable. In both scenarios, however, the 3 actions that Matt provides will work to create strength, stability, and flexibility, and therefore increased mobility. In the video, you’ll see how Matt utilizes props in order to allow for the sensational feedback required to unravel what’s happening within.

WATCH THE VIDEO

FIRE LOG POSE: 3 ACTIONS FOR INCREASED HIP MOBILITY

ACTION 1

Part of improving hip mobility is activating the muscles that surround the hip in order to be able to mobilize the thigh bone inside of the hip joint. When it comes to Fire Log Pose, your hips are in an externally rotated position. The first action Matt invites you to take is to ignite the internal rotators. As in the video, if your left leg is on top, you’ll place your open palm on top of your left knee while pushing downward. At the same time, you’ll press your knee diagonally up into the hand, across to the right shoulder. In order to fire up the muscles on the other side, you can place your hands on blocks while pulling your right knee up into the ankle. This demonstrates how important the “stacking” is: It provides a more stable nook to execute this action.

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ACTION 2

In this next action, you’ll be firing up the external rotators of the hip. Depending on what you’re experiencing, there are a few options you can take. Matt still recommends that you set your hips back and bow forward. Here’s where you can play with different options though: You can use your hands, forearms, or blocks to press your feet into. The next detail is the “micro” tuck of the tailbone, and it makes a significant difference in supporting the movement of external rotation and the activation of those muscles. Even though it is a “micro” movement, it really has a notable impact on the level of awakening you will feel in those muscles. After spending some time here, check in with yourself. Now that you’ve been working on exhausting the muscles, you may notice a difference in your ability to “stack” in Fire Log Pose.

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ACTION 3

This final action is tied into the previous one, but it may be more up your alley. It could be the better option if you’re still not feeling enough sensation in your hips. Instead of pressing into your feet (as in Option 2), you can place your hands on your knees and press your knees into your hands. This will activate the abductors. Along with the micro tuck of the tailbone, an essential cue to consider here is the action of rotating your upper thigh bones out, externally. An easier way to think about this cue may be to press your knees down and out.

All of these actions facilitate increased hip mobility. Like Lotus, discussed in a previous article, Fire Log Pose is a deep hip opener and should be approached with an understanding that the preliminary work is what actually provides the benefit.

TRUST THE PROCESS

It’s important not to rush the process. When exploring these actions in Fire Log Pose, spend time breathing while holding the position in order to activate the muscles and give your nervous system time to adjust and create new patterns. This is what initiates change and transformation in your experience. The gift is in the groundwork.

See you on the mat!

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

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Article by Trish Curling

Video Extracted From: Hips & Hamstrings Immersion

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BREATH OF FIRE

Moderate Vinyasa-style classes
Core strengthening & integration
Master your breath with pranayama practices
Access your core in arm balances, heart openers, twists, forward folds, inversions, and more
Learn where and how to breathe in challenging postures
Each class will include one pranayama (breathwork practice) and several core strengtheners
Access your core muscles: deep, superficial, anterior, posterior, and lateral
12 Classes: All levels appropriate
Lifetime unlimited access to all
Attend the livestream OR practice the replays any time that’s convenient for you

$148.00

LEARN MORE!

Continue Learning

Strengthen For Splits

Prepare For Lotus

Half Lotus Explorations

Fire Log Pose

Lotus Pose Variations

Pigeon Leg Lifts

All Videos

THE FREE TECHNIQUE PACK

When You Subscribe You Will Get Instant Access To

The Technique Pack: 15 Yoga Pose Breakdowns
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Lotus Pose Variations

by Trisha Curling | Mar 2, 2023 | Main Page Display

Lotus Pose Variations

Is There a Safer Option?

padmasana

LOTUS POSE VARIATIONS

One of my favorite episodes of Three’s Company is when John Ritter’s character (Jack) laughs at Joyce Dewitt ( Janet) and Suzanne Somers (Chrissy) when they are doing Lotus Pose during a yoga practice. He eggs them on about how easy it is, so they dare him to give it a try. Could he use the Lotus Pose variations that Matt offers? Most definitely! It wouldn’t be as hilarious though. In the episode, Jack struggles to get into the posture, pulling at the tip of his sock to set the top leg in place. It’s even worse when he tries to get out. Janet and Chrissy leave him begging for help. Definitely a good laugh and worth a search online. In our real life practice, however, we must be more intentional in how we explore Lotus in order to discover the safest options.

LOTUS

Anatomy-informed classes
Increase hip mobility and range of motion
Balance flexibility and strength
Skillful techniques for Lotus variations and many other hip openers
Moderate Vinyasa-style classes
Unlock your Lotus Pose
Learn the 4 Quadrants of the Hips
8 Classes: All levels appropriate
Lifetime unlimited access to all
Attend the livestream OR practice the replays any time that’s convenient for you

~~$128.00~~ $108.00

LEARN MORE!

IS LOTUS POSE FOR YOU?

First, how can you answer this question? The answer may be easy, or it may be quite layered. If you have room for exploration, Matt not only offers these Lotus pose variations to try but also reminds you to examine the sensations in your hips, knees, and ankles while practicing. Lotus pose is a deep hip opener, so there is a lot involved. Besides the hips, the state of your knees is one of the biggest considerations when it comes to deciding whether the posture is for you. And as much as you may associate the posture with extensive flexibility and mobility, it also requires stability. Generating stability in your knees, for example, is quite important and may be more accessible than you think. The magic exists in the finer details, so paying attention to your knees and ankles may ultimately provide the answer you’re looking for.

WATCH THE VIDEO

LOTUS POSE VARIATIONS: IS THERE A SAFER OPTION?

KNEES AND ANKLES

Now, your body can change at any time. A definitive answer for the safest option for Lotus Pose doesn’t really exist, but it’s through the exploration of these Lotus pose variations that you can always find the answer you need at any stage of your yoga practice.

The angle of your knees is a great point of focus. The 2 variations Matt offers in today’s video are Lotus on Your Back and Lotus Seated Upright. In either variation, the angle of your knees is a factor in determining whether or not you will find the full posture. The more “closed” you are at the knee joint, the more stable your knees, which minimizes the chances of injury. Once you are in Lotus, a respectable amount of eversion of the ankles is imperative to reduce the pressure that may build from inversion—which is also required.

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THE HIP JOINT

This deep hip opener requires great attention to detail and a tremendous amount of preparation. Part and parcel of this preparation are patience and focus. From an anatomical point of view, you may tend to focus on the external rotators of the hip. This is not wrong, because the shape of the posture requires that they perform efficiently to open the hip. What is also vital, however, is preparing in a way that honors the integrity of the hip as a whole. If you’ve practiced with Matt before, you’ll be familiar with what he calls “the 4 quadrants of the hips.” To delve into this concept, I highly recommend the Hips & Hamstrings immersion. Loosely defined, the 4 quadrants include the adductors, abductors, hamstrings, and hip flexors & quadriceps. Activating these muscle groups helps to exhaust the muscular system until they are ready to stretch, lengthen, and open.

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Expand your teaching skills
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LOTUS ON YOUR BACK VS. LOTUS SEATED UPRIGHT

Matt offers Lotus on Your Back as the safer option when comparing it directly to Lotus Seated Upright. In the video, Matt talks about the risk of straining the knees in the upright variation. Sometimes the use of props may minimize this risk, but again, it’s about exploring what works for you. There may be less risk on your back. In the video, Matt’s entry to Lotus on his back shows that in this variation, you have more time and room to consider the sensations in your knees, particularly the second leg. The floor under your legs is out of the equation, so you can roll to the side, and you can play with how much you press the first knee away from your body to see if it is accessible for you to place the second leg on top. This doesn’t mean that the variation is easy, but it does offer more room to play.

NAVIGATING THIS DEEP HIP OPENER

Attention to your body is paramount in this sophisticated posture. In both Lotus Pose variations, the hips are flexing and abducting while in external rotation, the knees are in flexion, and the feet are in plantar flexion. Add to this the key action of some eversion of the ankles, and the pose can be quite complicated to navigate.

Jack’s pursuit of the posture in the Three’s Company episode is hysterical, but definitely not the model to follow. Forcing ourselves into postures can only lead to unwanted outcomes like injuries. In the full class, Matt reminds us about what yoga truly is by saying, “Postures are something we can utilize in order to pursue the practice of yoga: the practice of self-inquiry and self awareness.”

See you on the mat!

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Hips & Hamstrings Immersion

← See Previous Story See Next Story →

BREATH OF FIRE

Moderate Vinyasa-style classes
Core strengthening & integration
Master your breath with pranayama practices
Access your core in arm balances, heart openers, twists, forward folds, inversions, and more
Learn where and how to breathe in challenging postures
Each class will include one pranayama (breathwork practice) and several core strengtheners
Access your core muscles: deep, superficial, anterior, posterior, and lateral
12 Classes: All levels appropriate
Lifetime unlimited access to all
Attend the livestream OR practice the replays any time that’s convenient for you

$148.00

LEARN MORE!

Continue Learning

Strengthen For Splits

Prepare For Lotus

Half Lotus Explorations

Fire Log Pose

Lotus Pose Variations

Pigeon Leg Lifts

All Videos

THE FREE TECHNIQUE PACK

When You Subscribe You Will Get Instant Access To

The Technique Pack: 15 Yoga Pose Breakdowns
Exclusive Online Course Discounts
Exclusive Blogs and Videos

Open Splits

by Trisha Curling | Oct 20, 2022 | Main Page Display

Open Splits

Follow This Flexibility Formula

SAMAKONASANA

OPEN SPLITS

Open Splits is one of those postures that may not always make it into your asana practice, but there are a number of good reasons for it to start showing up more often. It does require a considerable amount of flexibility, and Matt lays out the perfect flexibility formula in order to safely execute the posture. What it does is offer much more than the result: It takes you on a path toward greater balance in your body, more specifically in the hips. The adductor muscles don’t often get as much of the limelight as some of the other muscles of the hips (e.g., glutes), so Open Splits (Samakonasana) is an opportunity to create more muscle integrity in the adductors, tensor fasciae latae (TFL) muscles, hip flexors, and inner hamstrings.

Online Yoga for Hip Openers and Flexibility

HIP MOBILITY

October 2022 Immersion

Strengthen and lengthen your hips
Increase active and passive range of motion
Learn anatomical techniques to improve functionality
Access a wider range of seated postures and hip openers
12 Classes: All levels appropriate
Lifetime unlimited access to all
Attend the livestream OR practice the replays any time that’s convenient for you

$148.00

MORE INFORMATION

✋ SIGN ME UP

MUSCLE INTEGRITY

What is muscle integrity? It’s essentially the health of a muscle or muscle group. This can still be vague—what is a healthy muscle? Part of having healthy muscle tissue means that you have the ability to control the contraction of a particular muscle or the amount of contraction and relaxation within a group of muscles, at any length. This is important in Open Splits, because even though your legs are out wide, you should have the ability to contract back inwards. One of the most important things to do to maintain safe execution is to never go to your full end range. Staying at approximately 70% of your range will help minimize the chance of injury.

WATCH THE VIDEO: OPEN SPLITS: FLEXIBILITY FORMULA

MORE THAN MUSCLE ACTIVATION

There are specific articulations in your body that are key components of the flexibility formula for Open Splits. These articulations will help you achieve the desired activation of muscle tissue and joint placement. For example, the anterior tilt of the pelvis assists in the activation of the TFL (an internal rotator). Once you bring your awareness to this sensation, you can layer on the additional and contrasting action of spiraling the thigh bones outwards in order to ignite the outer hips (abductors) as well.

The most important thing is to always take it step by step. Let’s examine from the beginning each action that Matt breaks down in the video.

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FOLLOW THIS FLEXIBILITY FORMULA

There are a number of actions and co-activations that need to happen in order to maintain safety and build upon muscle integrity in Open Splits. As mentioned before, once you get into a straddle position, it’s important to remain mindful and stay away from going to your complete end range. You should recognize a subtle sensation of stretch in the inner thighs and hamstrings. Staying within this range and then isometrically activating your adductors, hamstrings, and TFL is the formula to follow. The stars of the show, however, are patience and restraint. Staying behind your end range and having the patience to allow your muscles to adapt and continue to grow into new flexibility will promote increased healthy muscle tissue.

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OPEN SPLITS EXECUTION

In the execution of open splits, remember to layer each action:

Dorsiflex your toes and point both knees and toes to the sky
Send inner groins down to the ground
Micro bend your knees (to alleviate pressure here) and press your heels down into the earth (to light up the hamstrings)
Push outward now while pushing toes out and pressing legs apart, so pelvis goes more into anterior tilt (legs stay as they are)
Once you feel the stretch in the adductor muscles, start to press your heels down and micro tuck the tailbone (more posterior tilt of the pelvis), or suction the thigh bones into the hip sockets, so the TFL starts to ignite and pull feet towards each other. It is more about stability here, rather than straining.

Playing with different articulations is helpful in deciphering what areas continue to require attention (i.e., what feels tight and/or what feels hypermobile). For example, if you want to continue bowing forward, you may return back to pressing legs apart and groins back or hips more forward. This will offer a deeper stretch in your adductors. Going back and forth between push and pull actions helps increase hip mobility.

Matt’s current Hip Mobility immersion offers a deep dive into the breakdown of specific asanas related to increased flexibility, strength, and mobility of the hips. More importantly, it puts hip health at center stage. Direct your experience and elevate your practice by registering today.

See you on the mat!

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Hips & Hamstrings

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Continue Learning

Strengthen For Splits

Prepare For Lotus

Half Lotus Explorations

Fire Log Pose

Lotus Pose Variations

Pigeon Leg Lifts

All Videos

THE FREE TECHNIQUE PACK

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The Technique Pack: 15 Yoga Pose Breakdowns
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Fire Hydrant Pose: Hip Technique

by Trisha Curling | Oct 6, 2022 | Main Page Display

Fire Hydrant Pose: Hip Technique

Stability & Mobility Unleashed

hip mobility

FIRE HYDRANT POSE: HIP TECHNIQUE

Part of the equation for improved function and mobility of the hips is building and creating strength, but first you have to understand how to actually do so. It’s not just about knowing which postures to include in your physical yoga practice; it’s really about the execution. Understanding how to implement specific anatomical techniques will help you go beyond what you may believe your body is capable of. This Fire Hydrant Pose hip technique is the perfect example of how to more fully understand your body and know exactly how to unleash stability and mobility in your hips.

HIP MOBILITY

October 2022 Immersion

Strengthen and lengthen your hips
Increase active and passive range of motion
Learn anatomical techniques to improve functionality
Access a wider range of seated postures and hip openers
12 Classes: All levels appropriate
Lifetime unlimited access to all
Attend the livestream OR practice the replays any time that’s convenient for you

$148.00

MORE INFORMATION

✋ SIGN ME UP

HIP ABDUCTION

There are 4 main muscles that work together to create hip abduction, which is what creates the shape of Fire Hydrant Pose. These muscles are the tensor fasciae latae (TFL) and the gluteus maximus, medius, and minimus. It’s not as simple as just lifting your leg away from your midline. Lateral rotation of the hip also plays a significant role in unlocking the strength that creates increased stability and mobility in the hips. In order to more deeply grasp this, we must understand a few things.

In the posture itself, we maximize its benefits by executing specific articulations. Knowing the anatomy is extremely helpful because you get a better mental picture of what is happening as you are engaging in these movements/articulations. This strengthens the neuromuscular connection.

WATCH THE VIDEO: FIRE HYDRANT POSE: HIP TECHNIQUE

CONCENTRIC VS. ISOMETRIC CONTRACTION

The action of lifting one leg out to the side (abduction) in Fire Hydrant Pose creates a concentric contraction in the glute muscles. A concentric contraction causes muscles to shorten through movement. In a different way, this is also happening in the standing leg: In this case, it’s the lateral tilt of the pelvis. Although the standing leg is fixed, in order to get a greater range of motion in the lifted leg, the “hugging in” of the hip of the standing leg also creates a shortening of the glute muscles. Once you are fixed in your variation of the posture, maintaining the contractions/activations without movement is what creates an isometric contraction. This sets the foundation for stability, but how can you take it to the next level?

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HIP STABILITY

The gluteus maximus and TFL attach to the iliotibial band, and when they co-activate, they help to abduct the hip joint. This doesn’t discount the other muscles that contribute here; glute medius and minimus also play a major role. These muscles are known as the abductor group, but they also stabilize the pelvis. For stability to occur, there must be an equal or balanced amount of co-activation from the muscles that surround the hip.

You’ll see in today’s video the specific anatomical techniques and articulations that Matt takes you through so as to take this experience to the next level.

FIRE HYDRANT POSE PREPARATION

Here are the steps:

Bend your knees like in Chair Pose and place your hands on your right knee
Hips go back, and bum tilts up
Left foot out to the side, turning thigh bone in (internal rotation)
Keep internal rotation and lift up through the heel (more concentric contraction is occurring to lift the left leg; once static, you are in isometric contraction)
Meanwhile, squeeze right hip in (the abductors of the right hip are activating to allow the pelvis to open up)

It’s the internal rotation that helps to activate the TFL. When your upper thigh bone is internally rotated, you can more easily lift through your heels. This is how to execute the co-activation that’s so important in creating more integrity and health in your hip joint. You’re now recruiting more muscle groups that surround the hip in order to create more stability. Increased hip stability (along with flexibility) establishes increased hip mobility.

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HIP MOBILITY

This Fire Hydrant Pose hip technique gives you an opportunity to flex your “hip mobility muscles.” Mobility is the ability to find better range in the joint with more control and strength, and these techniques provide just that. Better hip mobility means better function in your everyday life. In the context of your yoga practice, this means greater confidence on your mat during transitions and the execution of specific postures.

In Matt’s Hip Mobility immersion, you’ll come away with a better understanding of your hips and of what you need to focus on specifically in your yoga practice to take you to new heights.

See you on the mat!

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Article by Trish Curling

Video Extracted From: Anatomy In Motion Immersion