HIP RECOVERY FLOW

This yoga flow is made for anyone who has issues activating lower back musculature, display limited range of motion in the hip joint or experience tightness in their posterior chain. Athletes whose sports are leg dominated (e.g. soccer, basketball, football, track & field) will especially benefit from adding these three poses to their recovery days! 


Goddess-

  • Start by separating the feet approximately 2 inches wider than shoulders-width with the toes at a 45 degree angle. Bring your hands up with your palms facing each other.

  • Stack your spine; imagine there is a string from the base of your spine to the top of the head. 

  • Engage the core, relax the shoulders; and tuck your tailbone (buttbone) under your hips.

  • Slowly bend your knees until they reach a 90 degree angle and hold it for 2 sets of 30s. Remember to breathe.

  • Make sure the heel stays flat on the ground and the knees don’t collapse inward.

  • Benefits: 

  • Open hips, chest and legs

  • Stretches deep hip musculature 

  • Stretches Achilles tendon

  • Increases core activation

  • Challenges focus and mental toughness


Deep squat or supported deep squat-


  • Start by separating the feet shoulder-width with the toes at a 45 degree angle. Bring your hands up with your palms facing each other

  • Stack your spine; imagine there is a string from the base of your spine to the top of the head. 

  • Engage the core, relax the shoulders; and tuck your tailbone (buttbone) under your hips.

  • Bend your knees and drop your hips toward the floor. Go as deep as you can with your heels flat on the floor. 

  • Hold it for 2 sets of 30s. Remember to breathe

  • If your heels come up, you went too far for now. Achieve this position by using blocks for support.

  • Benefits:

  • Increases engagement in the legs, feet, calves and ankles

  • Open hips, ankles, groin and achilles

  • Targets QL and iliopsoas tightness 

  • Increases spinal stabilization


Triangle-



  • Start by separating the feet approximately 2 inches wider than shoulders-width. Turn your right toe out 90 degrees and turn your left foot about 45 degrees. 

  • Make sure to have a full external rotation of the right thigh so your right knee is aligned directly over the right foot. 

  • Lift your arms up and extend them out directly from your shoulders. Arms are parallel to the floor and palms are facing the floor. 

  • Extend your torso to the right directly over the right leg. Imagine your body is in a glass box, engage the core for balance.

  • Bend from the hip, not the waist. Keep activating and swing your right hand along with your shoulder down to your shin bone. Slide the back of the right hand down the inner right shin until you feel resistance, then stop and hold.

  • Hold for 2 sets of 30s on each side.

  • Do not hold on to your ankle, doing that deactivates your abdominal muscles, causing you to sink into the shoulders.

  • Benefits:

  • Stretches all muscles around the knee and ankle joints.

  • Stretches and elongates, adductors, hamstrings, calves, chest and spine

  • Strengthen the knees, ankles, abdominals and obliques.

  • Helps alleviate back pain due to tightness


Remember to breathe through each movement!


References: Long, R. M. (2010). Key Muscles of Yoga: Your Guide to Functional Anatomy in Yoga. Chicago, IL: Independent Publisher.



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