The hip is a central element for your posture and alignment. A complex joint to which many muscles are attached which are responsible for the motor skills of your legs! Muscles which notably allow two important movements when walking and running: hip flexion and extension .
Working on your hip opening is therefore essential to improve your performance and the range of your movements whether you are a runner, yogi or simply a passionate athlete.
Fanny , Circle ambassador and yoga coach, shares her favorite postures with you, which will restore length and flexibility to your hips.
Breathing as the key:
Allowing your body to relax and memorize all the benefits of the postures requires controlled and conscious breathing. Breathe only through your nose, this way you will keep all the warmth of your breath and the good energies. Try to feel this continuous flow of warm air running through your body and gradually calming you down.
3 postures to work on your hip opening
- Frog Pose - Mandukasana
Start in a position on all fours and let your knees slide out to the sides. Place a blanket under your knees if you are uncomfortable.
Stay in the posture, let gravity do its thing and breathe!
To exit the posture, push yourself back with your hands and return to all fours.
- Shoelace Posture
Start in a four-legged posture.
Cross your right leg behind your left leg, then come and sit between your two feet at the back of your mat.
Relax, and if you wish, relax your head or your entire torso forward to increase the stretch. Breathe deeply through your nose and focus on the area being stretched.
To exit the posture, return to all fours, uncross your legs and do the same thing on the other side.
- Yogi Squat Pose
Start standing, open your feet a little wider than your hip line and turn your toes outward (feet at 10:10).
Place your hands in prayer in the middle of your heart and bend your knees.
Go all the way down, pelvis between the two heels. Pay attention to the alignment of your knees, keep them well above your feet.
Lengthen your spine and breathe.
To come out of the posture, push your feet back into the ground, straighten up into a vertical posture and release your arms alongside your body.
Find all the advice from Fanny on his Instagram account , on the program: yoga of the cosmos and good humor!
When to perform these postures?
1. BEFORE A WORKOUT
The posture of yogi squat is an excellent warm-up and physical preparation exercise before training. To take the posture further you can place your right hand on the ground and twist to raise your left hand towards the ceiling. You hold the posture for 3 breaths, seeking to open your chest, then return to the center before changing sides.
2. DURING YOUR FLOW
These 3 postures are easily integrated into a yoga flow whether for vinyasa or yin. In any case, focus on your intention and the quality of the posture. Small variation for the shoelace : inhale with your chest up and exhale bringing your forehead towards your knees, creating a wave of energy which accentuates the work.
3. AFTER A WORKOUT
The perfect return to calm! Two possibilities: briefly just after exercise to relax without breaking the muscle fibers, during a longer session holding each posture for at least 1 minute to stretch in depth.
4. WAKE UP
A morning ritual that gently awakens your body. Accompany these postures with a cup of hot water with lemon and ginger to launch your body into great conditions.
Find our advice for opt for responsible sporting practice.