‘Hip openers’ seem to be the source of some amusement in various social media platforms, but there’s a serious intent behind them – improving hip mobility.
This term in both yoga and Pilates we’ve improved hip mobility by performing various moves and poses – some that are more intense than others, all of which can be adapted to individual ability and all of which work really well when practised regularly.
Warming up for hip mobility moves
You already know it’s important to warm up before doing any exercise, and yoga and Pilates are no different. We’re working delicate and intricate structures that influence lower back and knee pain and stiffness, daily function like climbing stairs and walking, and general stability as well as mobility so we must take care to give the hips time to prepare.
Squats, standing leg circles, swinging the legs to the front, side and back, ‘hoola hoops’ and my favourite – twisty turnies are all great ways to warm up and you’ll find I add those moves to beginning of most classes.
The moves
Before the end of each term, I poll the Ad Astra members to find out what they want to focus on in the coming term. This term they chose hip mobility, so these are the moves I chose to add in to both classes.
Cobbler’s Pose
Lying on the back with knees drawn up, feet on the mat, and knees dropped open toward the floor. Cobbler’s Pose is a reasonably intense stretch for the adductors (inner thigh) and groin area. We’ve been adding gentle arm movements to increase the work for the abs too.
To increase the intensity on the hips, this pose can be done lying on the front, with one leg at a time. That’s called ‘Frog Pose’ and is very strong.
Half Moon Pose
Also a really good balance pose, you get into Half Moon from Warrior Three and turning sideways, or more easily from standing. Step one foot forward and reach down to a yoga block placed on the mat in front of you. Lift the rear leg keeping your hips level with the floor at this point. Then slowly rotate the body as a whole: shoulders, core, hips and upper leg… Straighten the supporting leg and lift the upper arm to the ceiling – you should be in a perfect ‘star’ shape, sideways on to the floor…
Half Moon Pose can be adapted by using the wall for support rather than a block.
Standing Hip Opener
This one is similar to Half Moon but is suited to a Pilates class. The move can be repeated on one side 4, 6 or 8 times before swapping sides. The main difference is that the shoulders remain stabilised by your hands on the wall in front of you, and only the hip and lower back turn…
Saw
I don’t know why a couple of people groan when I introduce Saw – perhaps it’s because it’s quite strong on the hip flexors – but I love this move for mobility throughout the hips, lower back and shoulder girdle!
In Saw, your hips are anchored by the ground, but the lower back is the area benefitting from this mobility move, which influences the pelvic girdle…
Other moves you could for hip mobility
Pilates is potentially more focussed on mobility than yoga, but there are moves in both classes that can help:
- Leg Circles
- Clamshells
- Knee drops
- Quad Stretches
- Windscreen Wipers
- Pigeon Pose
- Runner’s Lunge
- Legs Up the Wall
Whatever you choose to do to aid your hip mobility, focus on rotation and stretching the area and surrounding supporting structures. If you want more of this in your yoga or Pilates classes, join the Ad Astra Members Facebook Group and look out for the poll – or speak to me after class. You’ll always get a reminder when we’re approaching the end of term…