I have an obsession with hips – well with the whole pelvis and sacro-iliac joint in general really.  It’s the most amazing structure, supporting the entire weight of the upper body, the spine and many of the organs.  It also contains the psoas (every yoga teacher’s favourite muscle) and the iliacus muscles which are the two muscles that move and support the femur (thighbone) so are responsible for all that walking, standing, running and cycling we do.

Then there’s the sacrum itself – a collection of five fused vertebrae joining the lumbar spine to the tail bone and the back to the pelvis.  So strong and powerful is this bone that it would not burn at all on the funeral pyres of our ancestors and it was thought to be the most sacred part of the body, maybe even housing the soul – it’s name is derived from the Latin sacer (sacred) directly translated from the Greek hieron.

It needs to be that strong.  It’s holding us together.

Is it any wonder so many of us have tight hips and sore lower backs?

From a more subtle perspective the pelvic girdle is a part of the body in which we can hold a huge amount of emotion – there is a lot of connective tissue in there it is thought by many bodyworkers (myself included) that connective tissue forms a web of forgotten memory and repressed emotion.  It is also the seat of Swadhisthana or Sacral Chakra – the energy centre associated with relationships, pleasure, sexuality and basic emotional needs.

Last Thursday I taught a hip opening class.  During the course of the lesson nearly every student in there experienced some form of released emotion – anger, frustration, exhaustion, fear, a fit of the giggles.  It all came up as we slowly worked into the hips to release completely into October’s asana of the month – Trikonasana (see here and here).

Hip openers are an essential part of our practices.  We spend too much time sitting, standing, walking, cycling without stretching properly. But work carefully with them, force  nothing, be aware of the power deep muscle release has on your body both physically and emotionally and be prepared for great things!

How do hip openers make you feel?

(image source)

Once again I am feeling remiss about responding to comments so a big big thank you to everyone who has followed me or found my new website and another big thank you for all your lovely comments about my blogoversary and our anniversary. All so much appreciated!

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So how are you all doing with your Spring into Yoga Challenge? What postures have you been working on? What have you discovered?

I have been working on Baddha Konasana and Janu Sirsasana, both of which are hip openers. I have tight hips (you can read more about my right hip here) and have always found these two postures particularly hard and often find myself skipping them during home practice.

But what we don’t want is often what we need so, with a little bit of love and a big dollop of Ahimsa, I have been trying to do one, if not both, every time I practice.

What have I noticed? That just because I have stiff hips doesn’t mean that I cannot get a feeling of deep release if I allow myself to breath and let go in these poses. That often I find myself holding on tight in both these poses, gripping, breathing like a rabbit, impatient for the posture to end. That to release allows me to go deeper into a posture than I thought I could. That neither posture feels as bad as my fear of it does. And that afterwards I feel so much looser, so much calmer, as though I have released emotional tension as well as physical. Clearly I hold tension, fear and emotion in my pelvis.

So I will keep practicing, keep reaching and continue to find the balance between strain and ease; between contentment and achievement.

I leave you dear readers with a 20 minute hip opening practice – I hope you enjoy. Any questions do drop me a line

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Hip Opening Sequence

Begin in Supta Baddha Konasana until you start to feel the hips release.

Come into Happy Baby Pose for a few breaths and then rock yourself up to sitting cross legged. Take a forward bend from here and then change the cross of the legs and repeat.

Come to all fours and take a few cat/dog stretches – inhaling upward cat, exhaling downward dog.

Hold your final downward dog for a few breaths and then step the feet between the hands into Uttanasana.

Tadasana

Step left leg back and come to Trikonasana on the right.

Step back to Tadasana

Step right leg back and come to Trikonasana on the left.

Step back to Tadasana

Step left leg back and come into Reverse Trikonasana on the right

Tadasana

Step right leg back and come to Reverse Trikonasana on the left.

Step back to Tadasana

Inhale, stretch up Exhale release into Uttanasana

Jump or step back to Downward Dog

Bring right leg forward into Eka Pada Rajakapotasana – hold this for at least 10-20 breaths to allow the hip to release. Then step back into downward dog and repeat with the left leg. Notice if you feel any differences between one side and the other.

Child’s pose

Janu Sirsasana – again holding for 10-20 breaths on each side to really allow those hips to release and to notice differences between the two sides.

Paschiomottanasana

Finish with a few moments in Supta Baddha Konasana before coming into Savasana. Allow the breath to fill the pelvic cavity and hips. Feel warmth and release there.

Or a variation of one-legged pigeon pose. That’s what I’m all about right now. This pose is my current favourite pose and I’ve worked quite hard to get there. I love the way it stretches my dodgy hip (which I’ve spoken about before), and opens my chest and stretches my spine. I love the way it tests my balance and makes me ground myself. I just love it! And two months ago I could barely do it at all. Hurrah.

(if you look on the Google Images, you will lovely pictures of bendy yoginis made of mercury who can get their heads on their back foot. Which is great. But I’m happy with where I’m at).

So dear readers, what’s your favourite asana of the moment?