For non-live hours you can watch the Hip-Opener Postures Asana Lab available on YouTube. Note: This video is not searchable. This is only accessible via the link in this training.
 

OTHER RESOURCES:

• Review the asana section in your Mark Stephens Book.
• Review the hip-opener postures in your Yoga Toolbox.

Hip-opener postures are vital for enhancing flexibility, reducing tension, and promoting emotional release.

Common Misalignments and Corrections

• Knees and Ankles: Ensure that the knees are aligned with the ankles and not collapsing inward or outward. Use props or adjustments to correct alignment and avoid strain.
  • Example: In Pigeon Pose (Eka Pada Rajakapotasana), ensure the front knee is aligned with the hip and not torqued sideways. Use a block under the hip for support if needed.
• Hips and Pelvis: Keep the hips squared and level to avoid imbalances and strain. Engage the core to support the pelvis and lower back.
  • Example: In Warrior II (Virabhadrasana II), ensure the front hip is not lifting or tilting forward. Engage the core and adjust the stance to maintain alignment.
• Spine and Shoulders: Maintain a neutral spine and avoid rounding or over-arching the back. Relax the shoulders away from the ears to prevent tension.
  • Example: In Bound Angle Pose (Baddha Konasana), keep the spine long and avoid collapsing the chest. Use props like blankets or blocks under the knees for support.

Safety Considerations

• Warm-Up: Always include a proper warm-up to prepare the hip muscles and joints for deeper stretches. Gentle movements and dynamic stretches can help to increase blood flow and flexibility.
• Personal Limitations: Encourage students to listen to their bodies and respect their limits. Avoid pushing too hard into stretches, which can lead to injury.
  • Example: Remind students in Deep Squat (Malasana) to ease into the pose and use props if they feel any discomfort in their knees or lower back.
• Props and Support: Use props like blocks, straps, blankets, and bolsters to provide support and enhance alignment. This can make hip-opener poses more accessible and safe for all students.
  • Example: In Seated Forward Bend (Paschimottanasana), use a strap around the feet to help students with tight hamstrings maintain proper alignment and avoid rounding the spine.

Integrating Hip-Opener Postures into Practice

• Flow and Transition: Use hip-opener poses in Vinyasa sequences to create a dynamic flow that builds heat and prepares the body for deeper stretches. Transition smoothly between poses to maintain fluidity and balance.
  • Example: Transition from Warrior II to Extended Side Angle Pose (Utthita Parsvakonasana) to deepen the hip stretch while maintaining flow.
• Holding Poses: In Hatha, hold hip-opener poses for several breaths to allow the muscles and connective tissues to release and lengthen. This promotes flexibility and relaxation.
  • Example: In Frog Pose (Mandukasana), hold the pose for 10 breaths, encouraging students to breathe deeply and relax into the stretch.
• Mindful Practice: Use hip-opener poses to cultivate mindfulness and body awareness. Encourage students to focus on their breath and the sensations in their hips, releasing tension and stress.
  • Example: In Reclined Bound Angle Pose (Supta Baddha Konasana), guide students through a body scan meditation, bringing awareness to the hips and pelvis and promoting deep relaxation.