Reclining Hip Opening Poses, part 1

In a previous post, I talked about a few of the seated hip opening stretches. Today, I would like to present some of the hip opening poses that are done in the reclining position.

I hope you will enjoy watching the video and practicing with me.

Reclining Leg Lift with strap (Supta Padangushthasana)

Reclining leg stretch

1. Lie down on your back in shavasana
2. Bring the feet together and put a strap around the right foot. As you inhale, using the strap, lift the right leg up and try to bring it to a vertical position. Try to keep the left thigh pressed to the floor.
3. As you exhale, slowly bring the leg down to the floor
4. Repeat steps 2 and 3 for two more breaths keeping the movement synchronized with breathing
5. Next time you raise the leg up, hold it up there for four deep breaths. Then, while exhaling, slowly release the leg down.
6. Repeat the above sequence with the other leg

Reclining Spinal Twist with strap

1. Lie down on your back. Using a strap, while inhaling raise the right leg up to a vertical position. Try to keep the leg straight, without bending the knee.

Reclining twist
2. Shift the strap to the left hand and stretch the right hand in line with the shoulders with the palm facing down. Look over the right shoulder.
3. While exhaling, start lowering the right leg to your left side. Maintain a constant gentle pull on the leg with the strap while attempting to lower the right foot onto the floor. Try to keep the right shoulder firmly on the ground and try to keep the knee straight.
4. Hold the final position for five deep breaths
5. Very gently, while inhaling, raise the leg back up to a vertical position
6. While exhaling, lower the leg down to the floor
7. Repeat the above sequence with the other leg

Wind-relieving Pose (Pavana-muktasana Sequence)

Pavan-muktasana 1

1. Lie down on your back. Fold the right knee. Lifting the right foot up, hold the right shin with the two hands.
2. While exhaling, gently begin to pull the knee while at the same time lifting the head up. In a conscious effort to round the spine, try to close the gap between the raised knee and the forehead

Pavan-muktasana 2
3. Inhaling, lower the head down
4. Repeat steps 2 and 3 for three more deep breaths
5. Repeat the above sequence with the other leg

Pavan-muktasana 3
6. Now fold both the knees. Lift the feet up and wrap the arms around the knees gently pulling the knees to the chest
7. Exhaling, begin to lift the head up. Again, in a conscious effort to round the spine, try to close the gap between the knees and the forehead
8. Inhaling, lower the head down
9. Repeat steps 7 and 8 for three more deep breaths
10. Finally rest in shavasana

Figure-4 stretch

Figure 4 foot down

1. Lie down on your back with the knees bent.

Figure 4 foot up
2. Lift the right foot up and place the top of the foot on top of the left thigh. Try to slide the foot all the way down the thigh so the heel is close to the thigh joint.
3. Lift the left foot off the floor and holding the left shin with the two hands try to guide the left knee close to the chest.
4. At this point if it doesn’t bother your neck or the spine, lift the head up, lower the chin down to the chest and gently guide the left knee closer to the forehead.
5. Maintain the final pose for a couple of breaths.
6. Slowly release the head down and slide the right foot up and place it on top of the left knee.
7. This time thread the right arm from under the leg and hold the shin with the two hands, as before. Try to guide the left knee close to the chest.
8. At this point if it doesn’t bother your neck or the spine, lift the head up, lower the chin down to the chest and gently guide the left knee closer to the forehead.
9. Maintain the final pose for a couple of breaths.
10. Bring the head and the foot down and relax for a couple of breaths.
11. Repeat the above steps on the other side.

Stretching the outer hip

Outer hip stretch

1. Lie down on your back with the knees bent.
2. Spread the feet wide so the soles of the feet are on the edges of the mat.
3. Bend the left knee toward the right heel. Lift the right foot and place the top of the foot on the left knee.
4. Use a gentle pressure with the right foot to try to bring both the knees closer to the floor.
5. Stay in the final pose for 3 to 4 breaths.
6. Release the foot down and repeat on the other side.

Hip roll with knees to chest

Hip roll (knees to chest)

1. Lie down on your back with the knees bent.
2. Lift the feet up and bring the knees closer to the chest.
3. Spread the arms out to a "T", in line with the shoulders.
4. Place the right hand on the left knee and gently begin to guide the knees toward the floor on the right side. Try to keep the knees glued to each other and close to the chest; then bring the knees as close to the floor as comfortable.
5. Hold the final position for 3-4 breaths.
6. Bring the knees back to the neutral position and repeat on the other side.
7. Finally relax for a few breaths.

Reclining Twist – Variation

Reclining twist

1. Lie down on your back. Fold the right knee and place the sole of the right foot on top of the left knee.
2. Stretch the arms into a T-shape (in line with the shoulders)
3. Use the left hand to hold the raised right knee and start gently pulling the right knee to the floor on the left side. Make sure that the right shoulder stays firmly on the ground and keep looking over the right side. You may roll the right hip over the left while trying the bring the foot closer to the floor on the left side.
4. Stay in the final position for five deep breaths
5. While inhaling, slowly begin to come up and when the knee is vertical, stretch the leg straight.
6. Repeat the above sequence on the other side

Contraindications and precautions

Avoid these stretches if you have had a recent spine or hip injury or have severe hip or back pain. Be careful not to overdo any of the stretches. In case of mild pain, please consult with your yoga instructor and modify the stretches, as appropriate.

Benefits

These hip opening stretches will help you make the hips, knees, thighs and the spine more flexible and reduce muscle tightness. It will improve blood circulation in these areas. These stretches are very helpful in alleviating back pain, especially in the lower back area. In general, you will feel a better sense of overall well-being.