Phase 1 · Restore Mobility

Part of the 8 Week Yoga Program for Hip Mobility, Strength and Control

Ten Minutes for a Stiff Hip

The short practice for the days between, and for after sitting

Ten minutes, all on the floor. This is the practice for the evening after a long day in a chair and for the days between the longer sessions. It covers flexion, both rotations and extension in the smallest doses that still count. A hip changes because it gets asked often, and a short practice you actually do beats a long one you plan.

10 min · Level 1

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Wann hilfreich

After a day of sitting, or on any day the thirty minute practice is not going to happen. Ten minutes. A cushion for under the knees and a blanket to sit on.

Physical effect

Flexion, external rotation, internal rotation through the twist, and one round of active extension. Four directions in ten minutes.

Function

Short enough to happen on a weekday evening, which is the only property that matters for the practice between the long ones.

Mental effect

The days you practise when you did not feel like it are the ones that build the habit.

Ten minutes

One pass through the directions a hip needs, then two minutes of nothing.

Apanasana

1 min

Knie zur Brust

One knee at a time to the chest, hands behind the thigh.

Flexion, at no cost, and a good read on what today is like.

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Ananda Balasana

1 min

Happy Baby

Knees wide, hands to the shins, head down.

Happy Baby adds abduction, still with the floor doing the work.

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Supta Kaptasana

1 min 30 sec per side

Liegende Taube

Ankle across the thigh, draw the thigh in.

External rotation, the direction most people mean by tight hips.

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Baddha Konasana

1 min

Schmetterling

Soles together, cushions under both knees.

Bound Angle opens the inner thigh with the knees supported rather than hanging.

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Ardha Matsyendrasana

45 sec per side

Drehsitz

One knee across, turning from the ribs.

The twist takes the hip the other way, inward. Both rotations belong in a hip routine and only one usually gets practised.

Mehr über Ardha Matsyendrasana erfahren

Setu Bandha Sarvangasana

5 lifts, 5 breaths each

Schulterbrücke

Feet hip width, lift, hold, lower slowly.

Bridge is the extension and the only active pose here. Ten minutes of pure stretching would be the wrong practice for this problem.

Mehr über Setu Bandha Sarvangasana erfahren

Jathara Parivartanasana

1 min per side

Die liegende Drehung

Knees to one side, cushion under the top knee.

The twist lets the hip go after it has worked.

Mehr über Jathara Parivartanasana erfahren

Savasana

2 min

Totenstellung

Legs long, palms up.

Two minutes is enough for the joint to register that the practice is over.

Mehr über Savasana erfahren

Phase 1 · Weeks 1 to 4

This practice is part of a program

It belongs to Restore Mobility, the first phase of the 8 Week Yoga Program for Hip Mobility, Strength and Control. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

On the days between your core practices. The safety notes in the practice guide apply here as much as to the long practice.

Der Mensch hinter dieser Sequenz

Manish Rana

Gründer & Autor

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