Hip Openers
Today I was fortunate to be at the Teacher Training teaching about my favorite class of asanas: hip openers. Hip openers are poses which open/stretch the adductor muscles and the external rotators. Hip openers are probably the hardest poses; yes, more than arm balances, inversions and backbends. So many people are tight in their hips, so many people have poor posture. And when they are asked to sit while keeping the natural curves of their spine, especially the lordotic curve of their lumbar spine, they simply can't. And if they then fold forward with a rounded lower back, they will actually tighten even more. Let's just say this: the most injured spinal disk is L5-S1. Oy!
So it is imperative to help the students retain the curve of their lower back- and this might mean sitting on a blanket, or two.
Furthermore we have fascia all throughout the body. Fascia is a thin layer of connective tissue which contains, supports and connects all the muscles in your body; almost as if you were entirely "saran" wrapped. Interestingly enough the fascia of the legs is more turned out. So whenever we are preparing the body to do hip openers/forward bend, we have to manually turn the legs and pelvis in.
As a teacher I remind students to manually turn their legs and pelvis in, and at times- with the student's permission- I will even help them. It has proven to be such an empowering action. Today in my class at Still my student C. was about to do janu sirsasana and she was mistakenly turning her pelvis, leg, calf out ( a very common mistake!). I told her that it was the other way and she proceeded to have a huge breakthrough in the pose so much that she was ecstatic afterwards, and wanted to talk about it in the parking lot. So cute!
We usually think of breakthroughs in yoga as being able to balance in handstand, or doing crazy arm balances. Breakthroughs can also be subtle, like understanding the importance of keeping the bottom ankle in agni stambasana energetically lifted; like keeping the little toe side of the front foot in parvrrta janu sirsasana, back. Subtle but so powerful. And in doing so our knees will be safe, our lower backs will thank us and excess vata dosha will be released.
Hip openers help increase circulation in the pelvis, in the lumbar spine, in the digestive and reproductive organs. They help increase apana vayu, which is the name given to the pranic flow which happens from pelvis down through the legs. When we are under stress the femur bones get pulled up and forward and we lose our connection to the earth. We ideally want want to feel connected to the earth, to be rooted. And they just feel good!
Our time today at the Teacher Training went by too fast- as usual. People said that they felt both grounded and light, which I love since we are all part of the earth and the sky; we are all limited and unlimited energy. After our session one of the students A. and I sometimes meet so I can help adjust her S.I joint which is subluxated. Today after our hip opening session she was so supple in her legs and hips that her S.I joint clicked immediately back into place as I adjusted her. We were both celebrating with joy.
I saw her smiling on her way to her car and I felt like I helped someone feel better- which is one of the best feelings in the world.
And which is why I became a yoga teacher nine years ago!
I love, love, love hip openers. I make sure that my students do them in every class. Hip openers are my yoga salt. Great post! I really enjoy reading about your experiences as a teacher trainer. Sounds like a wonderful job!
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