One of the main benefits of yoga is the development of flexibility and elasticity in muscles and thoughts. In a yoga practice, asanas are the physical techniques, allowing the conditioning and strengthening of the body as well as the purification of the energetic channels. Performing certain asanas with the objective of working on a specific area of the body, such as the hips, allows focusing energy on developing techniques to meet personal goals such as doing a split, opening the hips, improving sexual activity, releasing stiffness and increasing self-esteem.
Basic yoga postures to contribute to the opening of the hips:
1. Ananda Balasana- Happy Baby Pose:
Lie on your back, bend knees to your chest, take outer edges of your feet. Once the feet are supported with the help of the inhalation, separate the knees, until reaching the maximum of the hip opening, the knees energetically looking for the floor, spine, and head are fully supported on the mat. Deep breathing cycle of 5 to 7 repetitions, if your body allows it, make smooth movements from one side to the other massaging the lumbar.
2. Baddha Konasana- Butterfly Pose:
Seated with bent knees, both soles of the feet meet, keeping the spine aligned. The sole of the feet is taken with both hands, and it is sought to rotate them upwards. The heels are kept as close as possible to the genital area, providing the opening of the hips. Take a deep inhale while the back seeks to bend forward, in this movement the forearms rest on the thighs, while the back finds the ground.
- Level 1: Stay in the posture with the spine straight
- Level 2: Flex back forward
- Level 3: In forward bending, with the chest touching the ground.
3. Upavistha Konasana – Sitting Angle Pose:
Sitting on the upper edge of the mat, the legs are separated as much as possible, making a triangle. You will notice that the tension in the inner part of the thighs increases. The back is held in a straight line from the crown of the head to the sacrum. With the help of breathing, forward bending is sought. It is very important that for forward bends, the abdomen stays strong and contracted. Like a straight column.
- Level 1: Bring both hands to the center, resting on the floor.
- Level 2: Support forearms on the floor, to experience the opening of the hips and the flexibility of the legs.
- Level 3: The chest is placed on the floor, index, and middle fingers hold both big toes.
4. Utthita Ashwa Sanchalanasana – Hing Lunge Pose:
Also known as the runner posture. The left foot goes backward with the leg well extended. The right foot is forward with the knee flexes and the hands resting on the mat. The gaze rests on the horizon; the column is as straight as possible.
- Strengthen the inner muscles of the legs
- Flex the hip
- Favor the alignment of the vertebrae
- Stimulate sexual organs
- Maintain continuous and controlled breathing.
- Pay attention to your tolerance levels.
- Do not force the posture.