Tight hips are all too common these days. I blame it on desk jobs – sitting all day stiffens those external rotators – the obturator externus and internus, gemellus superior and inferior, piriformis, and quadratus femoris, these muscles are short, broad, and very strong. Tightness in this area can lead to problems in the lumbar spine as well as other areas of the body so it is important to stretch them out. Take a 5 minute break and find some wall space in your office to try this stretch out. If you don’t have wall space in your office contact me to get the Chair modification. This is a must do pose for everyone, working at the desk or not!
Eka Pada Rajakapotasana (variation)
• Place your feet up against the wall with your buttocks far away enough to make an L shape.
• Place your right foot over top of your left knee making sure the ankle is over the knee and your right foot is flexed to protect your knee
• Place your right hand below your knee and gently push on it to get a deeper stretch
• If you do not feel the stretch enough move your buttocks closer to the wall and find your place
• Hold here for at least 60 seconds
• Grab a hold of your right ankle and bring it down towards your left hip – if possible, keep the right thigh in line with your torso. The right foot is still flexed to protect the knee.
• Hold here for at least 60 seconds – breathe into the hip and with each exhale feel the muscle release.
• Repeat on 3 times on each side
• Opens and releases tension the hips
• Stretches the IT band and Psoas muscle
• Read directions carefully before practicing this pose and contact me with any questions pertaining to it
There are so many poses that help you get into the hips to open them up. My go to pose when I’m not at the desk is Warrior I (as seen in the above picture), it strengthens and stretches at the same time – making it a well balanced pose.
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