Hip Happy

I like to do this sequence, or a version of it, every week. I find spending quality time stretching, toning and relaxing the muscles of the hips and pelvis has a really positive effect on the rest of my practice and the way my body feels. Releasing these big muscles helps take stress from the smaller joints, like the knees and ankles, brings the pelvis back to a more 'neutral' position and has a direct affect on the diaphragm, freeing the breath. 

As you practice (without judgement!) take the time to notice the affect each movement has on your body so that you can adjust as necessary.

Constructive rest pose 

Be careful not to flatten or exaggerate the curves of the lumbar (low back) or cervical (neck) spine as you lie down, instead focus on allowing the whole of the back edge of the rib cage to settle towards the floor. Once comfortable shift your attention to the support of your bones sinking into the floor and take note of any part of the skeleton that feels as though it is suspended from the floor. Any place where muscular contraction is preventing the bones from surrendering to the pull of gravity. as the psoas muscle continues to relax, the distribution of weight will start to feel increasingly even through the body. Stay here until you feel this happen.

Windshield wiper twist
Lying abdominal twist (shava udarakarshanasana)
Cross leg side lying twist
Sucirandhrasana (Eye of the needle)
Sucirandhrasana twist (Eye of the needle twist)
Supta Padangusthasana 1-2-3
Supta Gomukhasana
Supta Virasana
Malasana
Baddha Konasana
Upavistha Konasana
Supta Baddha Konasana
Savasana

ENJOY!

Image of Mr Iyengar in Supta Padangusthasana found here.

Pose of the week

Supta Padangusthasana (Reclining Big Toe Pose)

Benefits

• Stretches hips, thighs, hamstrings, groins, and calves
• Strengthens the knees
• Stimulates the prostate gland
• Improves digestion
• Relieves backache, sciatica, and menstrual discomfort
• Therapeutic for high blood pressure and flat feet.

Beginner's Tip

If you are especially stiff, do this pose with the bottom-leg heel pressed against a wall or knee bent and sole of the foot on the floor. It's also useful to position a block just outside the raised-leg hip. Then when you swing the leg to the side, rest it on the block. The support under the thigh will help you soften the inner groin.