At North Sydney Yoga we choose a practice focus each month to allow us to look at our yoga practice from a different perspective. It encourages a deepening of a particular aspect of our practice, and it keeps it fresh and alive. Of course it is also educational. The hips are a popular topic. Almost always when I ask students what they would love to explore in greater detail in their practice, the ‘hips’ is the most frequent answer; and for good reason.
Hips don’t like sitting on chairs
Growing up sitting on chairs keeps our very mobile hips, in a flexed position often for hours at a time. We are ‘flexing’ our hips for example when, from standing we raise our leg forward and up. The psoas muscle, one of the longest muscles in the body, initiates this movement, majorly. When sitting this muscle is shortened, but without us actively contracting/working it. Its functionality is compromised and we often end up with aching hips and potentially, back pain.
Is walking enough to keep my hips happy?
Stiff and/or weak hips have become very common. What is largely responsible for that is our sedentary lifestyle. With the hips being central joints in our body, this compromises our overall feeling of well-being and mobility. Walking is of course beneficial in keeping the hips mobile, but these joints are capable of so many more complex movements than what is required when walking.
An Ashtanga Yoga practice positions our hip joints in a large array of different directions. This is challenging, but can also be experienced as a great release. The whole pelvis feels so much more aligned and freed up after a yoga practice.
Using our hips’ full range of motion
The intelligence with which yoga works, insures a balanced use of strength and flexibility in our joints, as well as their hydration. Especially in Ashtanga Yoga as it is a set sequence of postures, it is not possible to avoid a type of movement we might not favour, like the well-known lotus position. Although we might not yet master this posture fully, we are nevertheless encouraged to practice a preparatory movement instead, each time we get onto the mat. This way we regain and sustain our flexibility and strength in the hips.
Standing postures are ‘hip openers’
Standing postures are easily overlooked as being excellent hip openers. With the legs often wide apart and sometimes one leg bent, leverage assists in equally stretching and strengthening the hip joints. Next time you practice, pay attention to how one leg is capable of moving into many different directions in different postures, taking the hip joint through flexion, extension, abduction, adduction, and internal & external rotation. These are many different movements, which the hips are designed to stretch into.
In comparison, walking only flexes and extends the hips, and also only to a limited degree. Instead, Yoga encourages us to reach into much deeper hip flexion and extension. Not only are we asked to stretch intensely, we then add weight on top of the stretch. That is Yoga’s brilliant and the most effective way to strengthen a muscle: – first stretch it and then make it work in a lengthened position. This principle applies to so many Yoga postures and leaves us with a lean and strong body. Regularly stretching and strengthening our hips this way, makes walking by no comparison completely comfortable at any age.
The floor sequence
After the completion of the standing postures, we move into a lengthy floor sequence, which requires and ultimately creates a great deal of hip mobility. It is often amazing and surprising what complex movements the body can assume. Floor postures work more on the flexibility of the hips, whereas when standing we also develop strength. Sitting on the floor regularly can be very beneficial. Consider sitting on a cushion on the floor more often, e.g. when watching a film.
Patience
Yoga Sutra I.14 Sa tu dirghakala nairantarya satkara adara asevitah drdhabhumih
“It is only if the correct method is practiced over a long period of time, uninterruptedly, and with a positive attitude and eagerness, that it can succeed.”
Our hips often demand great patience from us, as they take their time to become more flexible. Patience is a beautiful quality to develop and consolidate. It’s important that we trust that consistent and intelligent practice over time, will improve both the mobility and strength of our hips.
Yoga Sangha
Surrounding yourself with like-minded people who are on the same path as you, may serve as a wonderful and effective support and inspiration.
Let’s always bear in mind that by maintaining a yoga practice – especially when growing older – we will always feel stable and at ease, walking with grace and limber movement.
OM Shanti, Angelika