How would you describe your hips? Too loose and excessively mobile, or too tight with limited range of motion? So often in our yoga practice we focus on hip stretching. Many people identify with having tight hips, but hips also tend to have weakness. Bala instructor Casey Petersen is here to show you how to move with more integrity, freedom, and strength in your hips. This sequence addresses both mobility AND stability. It can be very challenging the first time, but with repetition our bodies learn and strengthen quickly. If 10 reps isn’t possible, start with less and build up with time.
Love this sequence? Check out our upcoming Workshops to learn more about functional movement & stop by Bala Fremont for one of Casey’s Public Classes.
Start in fetal pose and take a few long, mindful breaths. Next, draw big circles with your top knee, 10 in one direction, 10 in the opposite direction. Make the circles big and pay attention to what you feel: does your hip pop/click/grind?
Set up in a modified 1/2 pigeon. Work to get both knees close to 90 degrees and keep your torso as vertical to center as possible. Prop up on your fingertips, keeping them as light as you can.
Lift your front leg of the ground and hold for 2 seconds. Work for a set of 10. Avoid leaning.
Now add an extension of your lifted leg forward, hold for 2 seconds and rebend. Work for a set of 10
Keep the shape of your legs and turn slightly to square your chest up with your front knee. Keep your spine long and lay on top of your front leg. Use blocks for support if you’d like. Hold for 1 minute.
Keeping the same shape for your legs, now lift your back leg. This tends to be more challenging and may even cause a cramp. Try not to lean away from the cramp and i steam lean back in to center…towards the cramp. Lift, hold for 2 seconds, lower x10.
Keep the lift of your back leg and add the extension of that leg out to the side. Rebend, and extend x10.Keep your fingers as light as possible and LEAN TO CENTER! YOU CAN DO IT!
Rest in fetal pose on your second side and start again on side 2