hip opening Archives - THEYOGIMATT

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

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Skillful techniques for Lotus variations and many other hip openers
Moderate Vinyasa-style classes
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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.

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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!

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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~~ $98.00

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Continue Learning

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...

Rectus Abdominis Handstand Drill

Rectus AbdominisHandstand Drill The Key Component for ControlabdominalsRECTUS ABDOMINIS HANDSTAND DRILL This rectus abdominis handstand drill takes the fear out of inversions. That may be a bold statement to make, but it’s true. If you don’t have prior experience...

Strengthen Your Diaphragm

Strengthen Your Diaphragm Resistance-Band Breath TechniquebreatheSTRENGTHEN YOUR DIAPHRAGM Strengthening your diaphragm. Is that a thing? It absolutely is, just like any other muscle you develop and strengthen in your body. The diaphragm is arguably one of the most...

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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~~ $78.00

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.

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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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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

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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~~ $98.00

LEARN MORE!

Continue Learning

Half Lotus Explorations

Fire Log Pose

Lotus Pose Variations

Pigeon Leg Lifts

Rectus Abdominis Handstand Drill

Strengthen Your Diaphragm

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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Exclusive Blogs and Videos

Pigeon Leg Lifts

by Trisha Curling | Feb 23, 2023 | Main Page Display

Pigeon Leg Lifts

Ignite Your Core-Hip Connection

pigeon drill

PIGEON 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 drill/variation requires something quite different. Pigeon Leg Lifts boost your ability to feel how much of a role the psoas plays in how you experience your core. In fact, the psoas is considered to be part of the core, but it is not always part of the conversation. Its location in the body, combined with the knowledge of how to highlight it in your yoga practice, helps to bridge the gap between your core and hips. Tapping into this results in greater strength and stability in your yoga practice.

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~~ $98.00

LEARN MORE!

THE PSOAS

The iliopsoas (often referred to as the psoas) is actually a combination of two muscles, namely the iliacus and psoas major, but is often thought of as one. It’s unique in that it’s the only muscle in the body that crosses over between the upper and lower body. The psoas is a deep muscle that attaches to the lumbar spine and the inner thigh bone. Due to its location in the body, one of its main roles is to stabilize the lumbar spine. The psoas is both a hip flexor and external rotator of the hip, playing a significant role in how you move, on and off of the yoga mat. Contracting this muscle in Pigeon Leg Lifts promotes deeper range of motion and helps you connect more deeply with the abdominal muscles that are part of the core (i.e., rectus abdominis, transverse abdominis, and obliques).

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PIGEON LEG LIFTS: IGNITE YOUR CORE-HIP CONNECTION

THE CORE-HIP CONNECTION

The psoas works in conjunction with the other core muscles. As mentioned, it’s both a hip flexor and hip external rotator, but it also creates flexion of the spine. Spinal flexion is an entry point to understanding the core-hip connection. In my previous blog, Rectus Abdominis Handstand Drill, I discussed how Matt very intentionally utilizes the activation of rectus abdominis in order to create spinal flexion. Both the psoas’s ability to create the same action and the placement of its attachment points reveal that the psoas is essentially a bridge between the core and the legs. Understanding the link between the core and the hips has the ability to transform your yoga practice.

Activation and strengthening of the psoas is not often illuminated in unique ways in yoga classes. Practicing Pigeon Leg Lifts offers the opportunity to heighten the sensations within the core and the hips.

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WAYS TO EXPLORE PIGEON LEG LIFTS

In today’s video, Matt demonstrates 2 ways to execute Pigeon Leg Lifts. In the 1st option, you’ll see that it’s almost like a “push-up” action with multiple repetitions. The pushing up, however, comes from driving your hips up as far away from your mat as possible. In both options, your arms stay straight, but the 2nd requires that after you lift your hips, you sustain and hold for a few breaths. If you’re looking to fire up the core, then Pigeon Leg Lifts will do it! You can’t escape the intensity of what’s involved. As you lift your hips all the way up, you are simultaneously creating more spinal flexion while your front upper thigh is in external rotation to maintain the “Pigeon position.” If that’s not enough, the action of pressing down the ball mound of the back foot also ignites the psoas and the hip flexors of the back thigh.

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WHY IS THIS USEFUL?

The strengthening of the core, including the psoas, along with deeper spinal flexion is no doubt the “show stopper” of these Pigeon Leg Lifts. Doing this drill will promote greater stability and mobility for enhanced movement on and off of the mat. What’s incredible about the way Matt teaches is that he always provides a compassionate push. In the full class, he says that deliberately engaging muscles in your practice helps you understand what you struggle with the most. Once revealed, this understanding provides opportunities to work on those areas in order to achieve fuller body participation. Within all of this physical awareness, what ends up happening is an unfolding of the mind. Your ability to confront your perceived limitations also strengthens.

Join Matt’s Breath of Fire Immersion to experience the fullness of your practice.

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: Breath of Fire 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~~ $98.00

LEARN MORE!

Continue Learning

Half Lotus Explorations

Fire Log Pose

Lotus Pose Variations

Pigeon Leg Lifts

Rectus Abdominis Handstand Drill

Strengthen Your Diaphragm

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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Build confidence speaking in front of groups in person and online
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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.

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!

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Learn anatomy, biomechanics, asana techniques
Expand your teaching skills
Masterful sequencing and verbal delivery
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Transformative tools: theming, dharma talks, satsang
Business, branding, marketing, and social media skills

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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

← See Previous Story See Next Story →

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Continue Learning

Half Lotus Explorations

Fire Log Pose

Lotus Pose Variations

Pigeon Leg Lifts

Rectus Abdominis Handstand Drill

Strengthen Your Diaphragm

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

Leg Over Head Preparation

by Trisha Curling | Oct 10, 2022 | Main Page Display

Leg Over Head Preparation

Access Deeper Hip Opening

FLEXIBILITY

LEG OVER HEAD PREPARATION

Looking at a posture like Leg Over Head Pose, you might think that this extreme hip opener is completely off the table in terms of incorporating it into your yoga practice. Don’t turn away from it just yet. As always, it’s the preparation you need to place on a pedestal. Leg Over Head preparation is potentially the key that will unlock your access to this and other hip-opening postures.

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

CHASING THE POSTURE

Let’s be clear that accessing postures is a nice outcome, but it’s the journey of self discovery along the way that is the true gift. Leg Over Head Pose, even the preparation if you will, can look quite intimidating. It might be a pose you completely reject and turn away from, or it might become a posture you choose to pursue. If you choose the latter, it’s important to understand that “chasing” the posture is not the answer. It’s an extreme posture, so taking your time through the process, unfolding your individual needs, and allowing yourself to be patient with all that’s required is the best approach.

Relentlessly chasing the posture may take you further away from feeling the benefits it has to offer. A healthy amount of discernment regarding when to push forward and when to pull back will provide a more positive experience.

WATCH THE VIDEO: LEG OVER HEAD PREPARATION

RESTRICTION OF THE HIPS

Because so many parts of the hip play an active role in its execution, Leg Over Head preparation is an excellent posture to include in your practice when restriction/tightness of the hips is an issue. The muscles that need to be lengthened are primarily the hamstrings, adductors, and outer hips. The pose also requires extreme hip flexion and rotation.

“Restricted hip mobility has shown a strong correlation with various pathologies of the hip, lumbar spine, and lower extremities. Restricted mobility can consequently have deleterious effects not only at the involved joint but throughout the entire kinetic chain.”

Reiman MP, Matheson JW. Restricted hip mobility: clinical suggestions for self-mobilization and muscle re-education. Int J Sports Phys Ther. 2013 Oct;8(5):729-40. PMID: 24175151; PMCID: PMC3811738.

Limited hip mobility leaves the door open for potential injury. This may be expressed as back pain, pelvic instability, everyday and/or athletic performance hindrance, and more. Focusing on benefits such as increased range of motion, better alignment, and increased flexibility will steer you in a positive direction.

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LEG OVER HEAD PREPARATION STEP BY STEP

Level I Preparation

(on the left side)

Get into Lizard position
Place 1 or 2 block(s) under your left foot
Move back and up with hips
Take your left arm underneath your left leg and grab your ankle or the block with your hand
Place your forehead on a block (try 3rd or highest height of the block)

Along with the setup of the posture, it’s the following 3 actions that promote increased flexibility and range of motion in hips:

Pull your front heel down and back
Widen left buttock out to the left
Squeeze front shin in

Activating these muscles until you feel like there is no more stretch sensation left is the signal that it may be ok to explore going deeper into the posture. In these instances, going slowly in order to stay safe will increase compliance of the tissues, making the goal of increased hip mobility a reality.

Matt also suggests that you go several rounds on each side to really prepare. Adding in a little gentle movement within the posture, to become aware of the sensations, can also be extremely helpful.

ADDITIONAL ACTIONS FOR DEEPER HIP OPENING

In order to take your experience even further, Matt recommends some additional actions:

Your back leg can maneuver around in order to accommodate the front leg; maybe the back knee more in line with the left knee will allow for movement back for a deeper hamstring stretch. It’s important to be aware of the sensations in the knee. If your front knee feels off, then back off of the straightening
Pressing the front foot forward activates the quadriceps
Pressing hamstrings and sit bones apart might give more range of motion (although pressing the heel down and back are the main actions)

Explore one action at a time so as not to be overwhelmed with all of the possibilities. This approach also allows you to come into a fuller understanding of how each action feels in your own body.

Sensations may be different within a given practice, which is why moving mindfully is essential.

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Sensation-based practices
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Active, passive, and isometric stretching
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UNRAVEL YOUR POTENTIAL

Leg Over Head preparation does not have to be intimidating. It’s a posture you can get excited about because there are so many techniques and variations to explore. Turn towards what you initially may have wanted to resist. You may surprise yourself with the breakthrough that’s on the other side.

See you on the mat!

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Article by Trish Curling

Video Extracted From: Hips & Hamstrings