Open the Hip Flexors!

The hip flexors. Those overworked, over-stressed, over-looked muscles that we depend on everyday for walking, running, climbing stairs, sitting, standing... Why don't we take better care of them? Here's my 45 minute yoga cure:

Focus: Open Hip Flexors | Goal= Runner Twist

Utkasana with Twist (3x) – Show Pasasana Noose Pose

1. Arms up, prayer position
1. Exhale, take (L) hand to outside thigh, Opp to hip / back hand to kidneys
2. Bend deeper into quads
1. Inhale arms up, prayer position
2. Exhale, take (L) elbow to inner (L) thigh
3. Bend deep into quads
1. Inhale arms up, prayer position
2. Exhale, take (L) elbow to outer (R) thigh

Utthita Parsvakonasana (R & L) (3x)
Hug thighs together, scissor action

1. Thumb in hip crease, fingers wrap around and align knee to front, 90°, hug hip in
1. Front arm braces on top of front thigh to help maintain 90°, back hand on hip
2. Lengthen inner groin forward, press and ground outside edge of back foot down
1. Front hand on block, back hand on hip
3. Move hamstring and inner thigh of back leg further back to “touch” the wall behind
1. Front hand floor, back arm reaches to front of room

Virabhadrasana II (prop=heel to wall)

1. Push wall away with heel
   
   1. Focus heel and outer edge of back foot
   2. Front leg 90
   3. Back leg is straight / lengthen ribs away from hips

2. Level hips
   
   1. Be “light” on front leg (happens at 90!)
   2. Heavy on big toe side
   3. Do not press through back knee
3. Reach “back” toward wall with ribs
   
   1. Gaze over front middle finger
   2. Place back hand on wall flat

Knee Up The Wall Pose

1. Thumb in hip crease, fingers wrap around and align knee to front, 90°, hug hip in
   
   1. Scissor to square and level hips
   2. Bring hands to front knee
2. Lengthen inner groin forward
   
   1. Hips square and level
3. Move hips closer to center room

Pain in knee, bring it to the FRONT of your cap

Runner’s Lunge to Vira 1 (R & L) (3x)

1. Thumb in hip crease, fingers wrap around and align knee to front, 90°, hug hip in
1. Fingertips on floor
2. Scissor to square and level hips
2. Press through back heel, “touch” wall
1. Keep back leg straight and strong
2. Pull hamstring and inner thigh of back leg to ceiling
3. Push outer foot to floor
1. Slowly rise up keeping hips square
2. Front knee stays at 90
3. Pull ribs back

Runners Lunge with Twist to Parivritta Parsvakanasana

1. Drop back knee to floor
1. Push hip toward the floor
2. Hands come to front thigh
1. Engage shoulders, pull belly up
2. Raise opposite hand feel extension
3. Hands come to front thigh
1. Front hand goes to opposite side – prayer arms
2. Push through ball of foot off the floor with back leg
4. Front hand goes to opposite side – prayer arms
1. Push back heel, outside foot into floor
5. Front hand goes to opposite side – prayer arms
1. Bottom hand to tall block outside leg
2. Knit front ribs together
3. Back hand on hip – get to 90!
6. Bottom hand to lowered block outside leg
1. Bow and take lower ribs toward hips, keep neck long, look to navel, neck to neutral
7. Bottom hand NO Block, Extend top arm
1. Look Up!