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Passive Stretch to Open the Hips


By: Gaia Staff  |  April 15, 2013

Open hips are a kind of holy grail in the world of yoga. If your hips are tight some of the most basic movement in yoga will be an eternal challenge. Lotus and half lotus posture is almost taken for granted in traditional yoga practices. Not every student of yoga has naturally open hips.

Those that are born tight suffer and strive to open their hips. If you rush the process of opening the hips the weaker joints nearby, most often the knees, take the brunt of the pressure and can often end of up injured.

While it’s easy to push hard and over-exert yourself in any activity it’s harder to find the perfect balance between activation and release that will create health and healing in the body. If you have tight hips and you want them to open your mission is not to open your hips but to find that healing balance.

If you practice a traditionally active style of yoga like Ashtanga Yoga and your hips are tight then it can be very useful to supplement your daily practice with some additional passive stretching. There are many stretches that can help target your hips, but this one will prepare your body especially well for lotus and half lotus position.

Called double pigeon, you want to go into this movement with a relaxed, almost meditative mind. Do not seek to strive or force anything. Bend both knees about half way and stack the right leg on top of the left so that the right foot is on top of the left knee and the left foot is underneath the right knee. If it’s uncomfortable to sit here then just stay in position.

If you are comfortable fold forward and relax all unnecessary effort. Breath freely and effortlessly. Surrender your body into the floor and place your mind on the inner body. See if you can feel the external rotation of your hip joints. Place your mind deep within the pelvis and be sure not to fight or struggle with yourself. Just be exactly where you are. Hold the first side for between one and give minutes. Then switch sides.

Adding a passive stretch like this to your daily yoga practice can help relax the mind and body and balance what may be a sometimes overly aggressive attempt to force the body to open. If you do try this posture the calm, meditative mind is perhaps the most beneficial aspect of the movement.


 

Kino MacGregor

Dedicated to transporting the torch of Ashtanga Yoga throughout the world, Kino Macgregor broadcasts the amazing practices and benefits to all.
In her motivational yet easy going approach, Macgregor aids her students in developing and deepening their understanding of their own life through yoga. As one of only 14 people in the United States to receive Certification to teach Ashtanga Yoga from its founder, Sri K. Pattabhi Jois in Mysore, India, Macgregor finds that yoga?s most authentic manifestation is through its message of spiritual empowerment, composed flexibility, and expressive harmony.
As the youngest woman to receive the Ashtanga yoga certification, Kino Macgregor has completed the challenging Third Series and is now learning the Fourth Series. Based at her yoga teaching center in Miami, she travels throughout the world sharing her message of Ashtanga Yoga.
Without any previous knowledge in movement training, Kino MacGregor tried her first yoga class at the early age of 19. Three years later, she joined Govinda Kai’s Mysore-style classes in New York City and became a devoted Ashtanga Yoga practitioner. After seven months of traditional Ashtanga practice, Macgregor traveled to Mysore, India to meet her true spiritual teacher, Sri K. Pattabhi Jois (“Guruji”). After seven years of consistent trips to Mysore, at the age of 29, she received the Certification to teach Ashtanga Yoga and has since has worked tirelessly to spread the inspiration and benefits of practicing.
After devoting a major portion of her life in personal growth work, Kino Macgregor returned to her home of Miami Beach to create an area devoted to the incorporation of yoga, and holistic health. In 2006, she and her husband, Tim Feldmann, founded Miami Life Center, where together they now facilitate daily classes, and workshops in addition to upholding an international traveling and teaching schedule.
As a life coach and Ph.D. candidate in holistic health with a Master?s Degree from New York University, Kino Macgregor integrates her passion into awareness and empowerment within her yoga teachings. She has been featured in Yoga Journal, Yoga Mind Body Spirit, Yoga Joyful Living, Travel & Leisure Magazine, Ocean Drive Magazine, Boca Raton Magazine, Florida Travel & Life Magazine, Six Degrees Magazine as well as appearing on Miami Beach?s Plum TV and the CBS Today Show. Her individual products include four Ashtanga Yoga DVDs (Kino MacGregor ? A Journey, A Workshop; Ashtanga Yoga Primary Series; Ashtanga Yoga Intermediate Series; Introduction to Ashtanga Yoga), an Ashtanga Yoga practice card and a podcast on yoga. She is currently working on a fourth DVD. Trailers and excerpts from the DVDs can be viewed at her website (kinoyoga.com) or on YouTube.


 

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