This series focuses on opening the hips while bearing weight. Remember this should feel good and you shouldn’t feel any pain at all. If you feel pain please stop.
This video shows the following yoga positions:
· Triangle (Trikonasana)
· Half moon (Ardha Chandrasana)
· Warrior 2 (Virabhadrasana II)
· Extended Side Angle (Utthita Parsvakonasana)
· Bounded Side Angle (Baddha Utthita Parsvakonasana )
This series focuses on opening the hips while bearing weight. Remember this should feel good and you shouldn’t feel any pain at all. If you feel pain please stop.
This video shows the following yoga positions:
· Triangle (Trikonasana)
· Half moon (Ardha Chandrasana)
· Warrior 2 (Virabhadrasana II)
· Extended Side Angle (Utthita Parsvakonasana)
· Bounded Side Angle (Baddha Utthita Parsvakonasana )
When working on Triangle pose you should be cognizant of the alignment of the knee (patella) with the foot; Make sure your knee is in line with the two toes beside the big toe. You can use a block to rest your hands; sometimes touching the floor can cause pain – you want to avoid this. Make sure your back feels good; use a block to prop your hand higher and eliminate pain.
When working on Half Moon position, put your hand under your shoulder. As shown in the video, you can use a block to help balance. Take baby steps (go slow) and make sure you feel stable. Use a bigger block if you feel unstable. It’s important not to go too deep into this position right away. Take your time. It can take years for your body to progress into these positions.
All of these positions share the fact that the hips are open. Likewise, the pelvis is also open. In the videos you’ll note that the feet are on the same plane. The wider the distance between the feet, the more ROM (range of motion) is required. If you feel pain, try to adjust the distance between the legs.
In Warrior II position you should feel strong and comfortable. You can increase the intensity by increasing the distance between the feet. From Warrior II we transition into Side Angle pose and we try to ensure that the wrinkles on either side of our shirt are equal. From Side Angle we can do a bind which also requires a lot of range of motion in our shoulders.
Hope you enjoy these weight bearing hip opening positions.