![]() ![]() Find a consistent beat that can serve as the metronome of your practice. Evaluate its rhythm and strive to deepen each inhalation and exhalation. Listen to the natural cadence of your breath. Choose a position in which you can completely relax and release muscular tension.Ĭlose your eyes and draw your attention inward. Seated Meditation and Pranayama (five minutes)īegin seated in any comfortable position: It may mean sukhasana ( easy pose) or virasana (hero pose) it may mean sitting on top of a block or folded blanket(s) or in a chair. While props are not essential for this practice, you may wish to have a blanket, block, strap, and/or bolster for comfort and support. If you have an injury or condition that you’re unsure about, check with your healthcare provider before practicing this sequence and always allow your own body to be your primary teacher. Please also note that every body is different and all exercise and stretching routines should be individualized to your own body. So always move slowly, stay connected to your breath, and listen to your body in each posture. 90-Minute Hip-Focused Yin Yoga SequenceĪlthough stretching and releasing the muscles and connective tissue of the hips can often be crucial for alleviating discomfort, overstretching any part of the body may cause it to overreact-potentially even contracting and creating more discomfort. However, please note that if this practice causes irritation, it is wise to check with your doctor or physical therapist, as you may need to strengthen your hip girdle before stretching it. The yin practice that follows is focused on lengthening, rather than engaging, the musculature and connective tissues surrounding the hips. Yin yoga can be an excellent tool for relieving tight hips and for releasing problematic tension that may potentially impinge the sciatic nerve. ![]() And luckily for some people, yoga may help to alleviate some of the symptoms (and causes) associated with this discomfort. Gentle strengthening and stretching exercises can make a world of difference to those experiencing pain or discomfort around the hips. Conditions such as sciatica (symptomatic pain, tingling, numbness, or weakness in the lower back, buttocks, or legs from any irritation or inflammation of the sciatic nerve) piriformis syndrome (a condition in which one or both of the piriformis muscles compress and irritate the sciatic nerve) muscle, tendon, or fascia stress and/or strain or more can be related to excessively tight or weak hip muscles. ![]() Beyond that, the connective tissue of these different muscle groups can also become irritated, stressed, or inflamed to create further or entirely different discomfort. The hips are composed of many different muscles that attach across the pelvic girdle-mainly the hip flexors (the iliopsoas group), the inner hips (the adductor group), and the outer hips (the gluteal group and the external rotators of the hip)-so people can often experience pain or discomfort in one specific muscle or in many muscles simultaneously. ![]() Because of this, the hips can be a nuisance for a lot of us. In our sitting-centered culture, the hips are highly susceptible to both underuse (weakness) and inflexibility (tightness)-a very unfortunate coupling that can lead to a plethora of afflictions. They are not a replacement for the personal advice of a health professional. Editor's note: The below are intended to be general recommendations for yoga practitioners and teachers. ![]()
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