March: Hip Opening Sequence

March's Fertility Yoga Pose of the Month:  Hip Opening Sequence

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This two-part sequence helps to reduce chronic stress in the lower back and loosen tight hip and groin muscles.  Improved hip flexibility can translate to improved blood circulation, as well as increased prana (life energy) flow, in the pelvic region.

1.  Number Four Pose

This pose is called "number four pose" because the leg configuration loosly resembles the number "4."  To do the pose:
 
1.  Lie on your back with your knees bent, feet on the floor, hips' width apart. 
2.  Cross your right ankle on to your left knee.
3.  Now lift your left foot (bottom leg) off the floor and draw the left thigh towards the body. 
4.  You can interlace your fingers behind the left thigh to help encourage the stretch.
5.  You should NOT feel this in the knee of the crossed leg.  If you do, place the bottom foot back on the ground and enjoy the stretch here.
6.  Hold for 10-20 deep breaths.

REPEAT OTHER SIDE

2.  Supine Wide Angle Pose

This wonderful hip opening pose can help to stretch tight groin muscles and hamstrings.  Keep your low back pressing into the ground and legs as straight as possible.  Opening the hips allows for increased blood and prana flow into the pelvic area.  Gently stretching the hamstrings can reduce low back tension and improve spinal alignment.

From "Number 4 Pose":

1.  Extend both feet to the ceiling, legs as straight as possible (90 degrees) 
2.  Using a yoga strap around the soles of the feet, or if you do not have a strap, placing your hands on the inside of the thighs or knees, take the legs as wide out to the sides as possible.
3.  Low back remains flat on the floor and legs extend as straight as possible.
4.  Hold 10-20 breaths. 
5.  When you release, hug knees into chest

Product ID: March: HOS

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