Fire Hydrant Pose: Hip Technique

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.

 

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

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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NEXT TRAINING BEGINS FEBRUARY 2024 ENROLLMENT NOW OPEN!

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:

  1. Bend your knees like in Chair Pose and place your hands on your right knee
  2. Hips go back, and bum tilts up
  3. Left foot out to the side, turning thigh bone in (internal rotation)
  4. 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)
  5. 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.

12 Online Yoga classes to Learn Anatomy

ANATOMY IN MOTION

APRIL 2022 Immersion

  • Embody anatomy
  • Learn key muscles, bones, and joints
  • Visualize your movements internally
  • Improve proprioception
  • Sensation-based practices
  • Unlock and strengthen major muscle groups
  • Active, passive, and isometric stretching
  • Improve mobility and stability
  • Get VERY geeky

$168.00

 

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

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NEXT TRAINING BEGINS FEBRUARY 2024 ENROLLMENT NOW OPEN!

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Hip Rotations: Techniques For Increased Mobility

Hip Rotations

Techniques for Increased Mobility

range of motion

Hip rotations for increased mobility

Injury, pain, and tightness are unfortunately just a few of the things that are commonly associated with the hips. Making efforts to improve hip mobility can help you manage these conditions. What is mobility? Mobility is your ability to control a limb through a specific range of motion. This is why exploration is such an important aspect of a physical yoga practice. After all, exploration is how you get to know yourself: You come to more deeply understand your current physical state each time you step on the mat. More importantly though, you find the keys to unleashing your potential. Practicing hip rotations for increased hip mobility can take you on the path to increased stability, strength, and flexibility in the hips. Hip rotations for increased mobility can be explored in more unique ways than you might think.

 

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

ANATOMY OF THE HIP

First, let’s talk about the anatomy of the hip. The hip is a ball-and-socket joint, which means that the femur bone (upper thigh bone) has a little ball on the end and inserts into the side of the ilium (pelvis). This ball, or head of the femur, rotates around in that shallow opening of the pelvis, where ligaments keep the head of the femur bone in the socket (hip joint). Ligaments provide stability in the hip joint, while the muscles that surround the hip create movement. Activating muscles, particularly through range of motion, serves to support people who are hypermobile in the hips just as much as people who feel restrictions and/or tightness. Engaging muscles through range of motion helps to mobilize the thigh bone inside of your pelvis. 

WATCH THE VIDEO: HIP ROTATIONS: TECHNIQUES FOR INCREASED MOBILITY

ACTIVE VS. PASSIVE RANGE OF MOTION

Understanding the difference between active and passive range of motion is essential to being able to understand the body. It’s possible to believe that you have the capacity for quite a large range of motion, but this may be due to either hyper-mobility or flexibility, or it’s because it’s available to you passively by using the support of someone or something to move the joint to a particular degree. Active range of motion means that you have the strength to move the joint to a particular degree without any assistance other than your own muscle strength.

NEXT TRAINING BEGINS FEBRUARY 2024 ENROLLMENT NOW OPEN!
NEXT TRAINING BEGINS FEBRUARY 2024 ENROLLMENT NOW OPEN!

HIP ROTATION TECHNIQUES

In the video, you’ll see the unique techniques Matt offers for you to explore hip rotations within each option. The actions/techniques can be quite humbling. This is where patience is a must.

Here are the steps:

Option 1

  • Sit and take your feet wide, with toes forward
  • Bring your feet up to the sky
  • Externally rotate the right leg (like Happy Baby Pose) while internally rotating the left leg in as much as possible
  • Breathe as you alternate
  • To maintain better control and balance, you may leave hands or fingertips on the ground in front of you or behind you

Option 2

  • Feet are on the ground and wide apart
  • As you externally rotate one thigh, the other internally rotates (creating a 90-degree angle with both legs)
  • It may be helpful to turn your torso towards the leg that is externally rotated
  • Lift the foot of the back leg (the thigh that is internally rotated) and then lower. Special note: Evert the ankle as you lift the lower leg away from the ground
  • Switch to the opposite leg (the thigh that is externally rotated) and lift the foot. Special note: Invert the ankle while lifting the lower leg away from the ground

Option 3

Matt also refers to this option as “Unhappy Boat Pose”:

  • Both feet are wide, with knees and toes turned out (external rotation)
  • Reach your arms forward for counterbalance
  • Add in hip flexion by alternating the lift of each leg (activating the adductor muscles and core)
  • Lift both legs up at the same time (Unhappy Boat Pose!) while continuing to turn your legs out as much as possible, as if to turn the toes down towards the ground
  • Finally, release and rest with a passive internal rotation (feet wide, hands back behind you, and knees folding in to rest towards one another)

Online yoga to improve mobility

MOBILITY

ONLINE YOGA IMMERSION

  • Key techniques to increase flexibility
  • Strength development for mobility and range of motion
  • Learn postures: Hanumanasana (Splits), Extended Side Plank
  • Active and passive mobility for shoulders, hips, and spine
  • Improve spinal twists, heart openers, shoulder openers, and hip openers
  • Find greater ease in seated postures
  • Improve mobility and posture off the mat
  • When and how to do active, passive, and isometric stretching

$148.00

MORE INFORMATION

HOW DOES THIS HELP?

With these techniques, you’re attempting to use the muscles of the hip to encourage active range of motion. If you take hold of your foot at any time to assist (passive range of motion), you will likely see a difference in what is available to you. By working on the active range of motion, you are essentially trying to decrease the gap between what is available to you passively versus actively. This will help to minimize injury and improve performance because you will have the strength and stability to control the way you move with less outside force.

These techniques merely scratch the surface of how you can really tap into your potential. Register for Matt’s 12-class immersion called Hip Mobility.

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: Mobility Immersion

CHOOSE YOUR PATH

NEXT TRAINING BEGINS FEBRUARY 2024 ENROLLMENT NOW OPEN!
NEXT TRAINING BEGINS FEBRUARY 2024 ENROLLMENT NOW OPEN!

Continue Learning

Hip Opening Without Knee Pain

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Hip Opening Without Knee Painhip mobilityHIP OPENING WITHOUT KNEE PAIN "Hip opening” in a yoga class just sounds glorious if we feel confined or constricted in this area of the body and our intention is to transform this experience. The term may not sound glorious,...

read more
Strengthen Your Ankles

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Strengthen Your Anklesfoot healthSTRENGTHEN YOUR ANKLES Our feet are the foundation of our bodies. Placing great emphasis on creating ankle stability and mobility during our asana practice should be obvious; unfortunately, this is not always the case. Maintaining a...

read more
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Yoga Props and Your PracticealignmentYOGA PROPS AND YOUR PRACTICE When it comes to incorporating yoga props into our yoga practice, we can take 1 of 2 paths. We either subscribe to the notion that if we use props, we are somehow “less capable” than others in the...

read more
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read more
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read more
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read more

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
  • This field is for validation purposes and should be left unchanged.

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