Spinal Freedom in Revolved Low Lunge 5-Part Twist TechniqueanjaneyasanaREVOLVED LOW LUNGE TECHNIQUE You’re going to multiply the benefits of twisting postures with this 5-part twist technique. There are already benefits you may knowingly and/or unknowingly receive...
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 to 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 exactly how to unleash stability and mobility in your hips.
October 2022 Immersion
- Strengthen & Lengthen Your Hips
- Increase Active & Passive Range Of Motion
- Learn Anatomical Techniques To Improve Functionality
- Access a Wider Range of Seated Posture & Hip Openers
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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 gluteus maximus, medius, minimus, and TFL (tensor fasciae latae). 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 the 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. Alternatively, this is also happening in the standing leg in a different way. In this case, it’s the lateral tilt of the pelvis. The standing leg is fixed, but 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 is setting the foundation for stability, but how can you take this to the next level?
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