Yoga for sports: Yoga to open up the hips

Description     More info

En esta sesión de yoga para el deporte, encontrarás una práctica para apertura de caderas. Es muy recomendable trabajar la apertura de caderas si solemos entrenar intensamente, ya que el musculo se acostumbra a un movimiento muy corto y limitado. Las posturas propuestas te ayudarán a darle más rango y variedad de movimiento, con varias posturas tanto de pie, como sentado y tumbado.

Namasté yogis welcome to conscious television I am Tamara Suárez Today we're going to do a hip opening practice

If we tend to train very intensively the muscle gets used to a very short and limited type of movement and what we want with that yoga practice is To give you more range and variety of movement and more openness

In this whole area that we tend to tense quite a lot so we're going to start with two standing, two sitting and two lying positions

And we start in the standing postures balancing on the right leg

And we hold the left knee bent and we're going to hold here we might have a little bit of trouble balancing and we can Leaning against a wall because the important thing here is to work on the hip flexor

Knee high shoulders back our breathing Through the nose We don't forget to breathe whenever we make an effort

Breathing seems to disappear let's do the other side You lengthen the spine and the shoulder blades descend in the centre of the back

Chest raised Fixed gaze on one point helps balance We release we are going to do one of the postures in which it helps us to balance on arms but we are not going to stay any more in the preparation We bend the left leg and we lean on the right leg and the ankle is going to be on the thigh close to the knee

The left foot is on Flex we start to bend down

Bending the right knee And sitting as if in Utkatasana

again the balance may be difficult to work on here it is very important that the foot is active to protect the knee

Already in this hip opening You lengthen the spine shoulders backwards maybe you can lean more and even rest your hands on the ground and anchor the tibia In the upper arm area just above the elbows and on our next inhalation we would change sides Firm the left leg we bend the right leg foot is in Flex, knee points to the ground and you start to bend the left leg we we sit down So the hip works but the quadriceps is going to work as well

You bend over and touch the ground You lengthen the column This is the preparation as I said for this balancing posture on the arms that we are going to do

We lean forward and then we extend the legs Two more breaths and on our next inhalation we release we release we're going to continue The next posture can be with a belt especially if we have a lot of tension in the hips

is half lotus posture So we approach this posture calmly and understanding that the work is our hips and not putting too much into it

pressure So one way to start might be by doubling up The ankle Near the left shin we support the metatarsals of the toe We anchor the belt Holding the instep and from here we pull and we lift the foot up and the knee has to be pointing towards the ground

keep pointing it towards the ground keep stretching the belt And pulling pulling pulling the belt Maybe if you have a wide hip opening you don't need the belt

And you can Anchor In the groin area Knee pointing towards the ground we can work here or go into this typical Asthanga posture where we hold the foot from behind Inhaling we stretch the left arm and exhaling we bend down to touch the ground If we don't get there To put the knee facing the ground So let's get to work With the belt we're going to do it this way with the other side

Right leg firmly on the ground The belt on the instep and cross the foot in front of the foot

Right tibia We started to Pulling the belt Raise the leg with the knee pointing towards the ground

And maybe we work here we don't bend over less pressure for the hip we are working our range of motion What we can bend over we bend over and we can also work with a chair we have a chair and we we're leaning and leaning on the backrest and maybe on the seat all right We release we release and pass in our seated postures We support the soles of our feet we bring the shoulders backwards and let's do the same as we have done standing we bend the right leg and the ankle on the thigh close to the knee It's very important that the foot is active that it's in Flex again to protect the knee

We support the hands And we stretch the spine here We don't feel anything in the hip We sit up a little bit more and bring the foot a little bit closer to the buttock

and stretch Abdomen relaxed shoulders relaxed We can stay as long as we need to and we have more time we can stay for a minute 2 minutes We relax and do the other side Notice the difference you have from Range of motion and range of tension in each of the hips maybe this hip has more tension It can't make such a deep movement because you respect The limits of your body the most important thing the foot in Flex Normally in the hip deep openings It's not going to be damaged all the pressure and all the pain is going to come to the knee which is the weakest joint

So we use the foot to put borders along the tibia

And that the knees stays stable one more inhalation exhaling we slide the leg we let go we relax for a moment we bend and we're going to come to one of the hardest postures Agnistambhasana Let's bring the left tibia parallel to the beginning of the mat always remember to keep the foot in Flex

And the right tibia we try to attach it just above the left tibia

Both feet very active A lot of tension in the hips for this posture maybe here already We are We can also use a block if this knee is too high and we are suffering a lot

To support it if we have this hip opening we work here or even We can leaning forward And we stretch the spine Notice that the spine is stretched so much in the front area and that we don't round the back

shoulders backwards chin inwards 2, 3 breaths These videos are shorter but you can spend more time in the postures

You are practicing at home Switching sides Right leg parallel to the beginning of the mat Left leg Just above the tibia tibia with tibia And this posture Agnistambhasana Agni is fire and reminiscent of the fires and the piles that are arranged for Doing the sacrifices and the offerings in India we stretch again we walk the hands forward Chin inward You remember if there's more tension on this hip maybe we don't lean in as much and work from here

Also Agni fire because the hips are probably releasing fire right now

On your next inhalation we walk the hands towards the legs we release We relax we are doing the two seated postures we move to lying down postures so we're lying down at last Lying down the back relaxes for a moment on the ground the shoulders They descend and you're going to cross your right leg Over the left thigh Counter thigh we raise our feet and bring our knees towards our chest Again active feet You raise the tibiae and we hold the external arch of the feet Supta Baddha Konasana Feet very active And stretch the feet with the hands push in the opposite direction the feet more tension towards the hips Another way to work if this posture is too hard for you is with your heels on the buttocks and drawing towards you It's a slightly softer version We try to relax the shoulders relax the face relax the throat Inhale, exhale, release and place both soles of the feet on the floor

Relax and let's do the other side left leg over right leg, a crossover

Legs thigh counter thigh we lift the feet up We raise the tibiae parallel to the ground and hold the external arch of the feet

And we pull with our hands Heels pulling away from each other and you're going to have more work on your hips

on this side With the left leg up you feel more tension in the left hip

Rest the sacrum on the ground, maybe you are looking for a little bit of curve in the lower back more intensity Also for the posture Exhaling we release we relax And our final posture We've worked the whole outer hip area but we're going to work the inner thigh as well and this helps to free you up

the whole joint so you bend your knees

Extend your legs we're going to go in this way you bend your legs and your knees come in to the sides

We hold the outer arch of the feet Ananda balasana or happy baby you can hold the big toes or the external arch of the feet What we are looking for in the final posture is the knee close to the ground next to the armpit

And that the tibia This perpendicular to the ground so the ankle in line with the knee if you find it very tight so we'll have a little bit of a tighter angle with the tibiae

But we're working towards this position Again relaxes the shoulders sacrum towards the floor small curve in the lumbar area you hold 3, 4 breaths and you have more time more it's one of the typical Yin Yoga postures so if you're holding a softer stretch you can be up to 2, 3, 4 minutes and you're working the fascia more and it's taking more intensity

One more Yan posture more Jata because we will be a little bit less time

Exhaling and releasing we relax and support the soles of the feet And here we would have finished our session We relax and stretch our legs and hips ready and stretched

Namaste

Audio and subtitles

Audio:

  • English

Subtitules:

  • Spanish
  • English

Related content

The beauty
Locked

The beauty

Restorative Hatha Yoga
Locked

Restorative Hatha Yoga

Ying yoga
Locked

Ying yoga

Unblock back and open mind
Locked

Unblock back and open mind

Supported bending
Locked

Supported bending

Vinyasa Flow
Locked

Vinyasa Flow

Practice of Hatha yoga according to Sivananda.
Locked

Practice of Hatha yoga according to Sivananda.

Vinyasa Shiva Namaskar
Locked

Vinyasa Shiva Namaskar

Yoga to improve your life 5: Best postures for your back
Locked

Yoga to improve your life 5: Best postures for your back

Sethu Bandhâsana or Bridge Building Posture
Locked

Sethu Bandhâsana or Bridge Building Posture