Try this 15-minute yoga flow to promote hip mobility and flexibility


The pandemic has made everyone sit continuously for long hours for either online classes or due to work for home. Sitting in such a posture for long hours not only causes pain in the spine, but also the glutes. But not to worry, yoga is the ultimate solution to all your aches and pains. Yoga can effectively improve every area of the body, including the hips and other muscles. All you need to do is follow instructions laid down by Brent Goble, a yoga instructor. Here is a guide to yoga variations that can help increase your hip mobility. Take out 15 minutes from your ultra busy schedule to perform below given yoga practices.

15-minute hip mobility yoga flow


Procedure 1

  • Come down on the mat into a kneeling position.
  • Make a high push-up position, pressing the upper back outward pulling the tailbone under and lifting the hips backwards towards the heel in a mountain posture.
  • Hold this posture for a moment and breathe.
  • Then bring in your feet together, inhale, bring the right leg straight over to the head while keeping your right toe pointed.
  • Allow the right hip to come inline with that of the left. Exhale.
  • Bring the right leg to the outside of the right foot while keeping the next knee grounded to the floor. This position is called the extended lizard pose.
  • Drop down to the four arms while continuing the pulling from the lower belly. Continue to have a nice straight spine.
  • Hold this position for about 5 breaths
  • Then come onto the hands keeping the right hand inside of the right foot and come out to the outer edge of the right foot.
  • Hold this position for about 5 breaths.
  • From the same position bring your hips back and flex the front foot into Ardha Hanumanasana.
  • Bring your chest down to touch your chin with the front foot’s knee.
  • Come forward and bring your right hand to the inside of your right foot, reach around with your left hand while bending your lower left leg upwards. Touch the ankle of your left leg with your left hand.
  • Release the left foot back down and repeat the entire practice towards the opposite side.
  • And return back to the initial mountain posture and relax in the kneeling position by bringing your head down towards the floor.


Procedure 2

  • Lie on your back in the Ananda balasana.
  • Bring your knees towards the chest and keep the feet open. Also, flex the feet with both hands to reach the inside of the feet and work on pulling the knees down to meet the mat.
  • Hold this position for 10 breaths.
  • Roll towards your right side and push yourself up to a seated position.
  • Reach into gomukhasana.
  • Bend your right leg and tuck your right feet beneath your left buttock.
  • Overlap your left and right knees.
  • Raise your left arm and bend your elbow above your head. Bringing your right arm behind your back and interlocking both hands at the same time is a good idea.
  • Take 20 ujjayi breaths and stay as long as you’d like.
  • As you exhale, let go of your arms.
  • Uncross your legs and do the same thing with the second leg.
  • Come into a normal cross legged seated position.

All these asanas will help you to sit for long period of time in meditation.



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