Five Hip Openers to Release Emotions
Hip opening postures can raise a lot of emotions – some which may be uncomfortable. When I first started practicing yoga, I dreaded hip openers. But as almost any yoga teacher will tell you, the poses that we dread the most are often the ones we really need in our practice. I know that I tend to hold my emotions in and keep them to myself. Certain hip openers have opened up floodgates of emotions for me and were (and still sometimes are) very challenging for me.
As I’ve grown in my practice and learned more about hip openers and their benefits, I do them often and practice staying present by breathing through whatever feelings show up. The key to growth in my hip opening practice has been to acknowledge the thoughts and feelings that arise and then let them go. Let it go. The phrase sounds so easy but there is so much depth in it. Over time and with much practice, I have been able to return my awareness to my breath in those moments of discomfort or pain. I acknowledge the sensation and then breathe through it by following the sensation of my breath as it moves through my body.
This has helped me off of my mat immensely. In the past, I’ve suppressed my emotions and stuffed them away, only to have them come out at a later time and pull me to a negative and unstable place. By acknowledging our feelings in the present moment, we can take a scan of how it feels in our heart, body and mind and let ourselves sit with those feelings. When we address those feelings as they surface, we are able to come back to the breath and the present moment, which allows us to move forward in our lives.
I’ve compiled a list of some of my favorite hip openers for you. Try them out if you’re hips feel tight or if you’re feeling the need to release some emotions or tension. Remember that any thoughts or feelings that come up are perfectly normal. Don’t forget to breathe ☺
• Frog pose
Begin on all fours and slowly walk your knees as far apart from each other as they can comfortably go. Flex your feet so that your big toes are touching your mat. You should have no greater than a 90 degree bend in your knees and ankles. Begin to shift your weight forward onto your elbows and let your heart sink toward the earth as your head and neck release as you breathe deeply. If shifting completely onto your elbows is too uncomfortable, you can place blocks under your elbows for support. Move out of frog pose very slowly and take your time.
• Pigeon pose
Start in downward facing dog. Lift your right leg and bring your right knee to your right wrist,
aligning your shin with the top of your mat. Flex your right foot and bring your right foot in front of your left hip, begin to inch it toward your left wrist for a greater stretch. Look over your shoulder at your left leg to make sure it is straight and in line with your hip. Walk your hands slightly in front of your hips, root down through your right shin and back foot, inhale, lift your chest up and gently fold over your shin. Try to keep your hips squared so that they do not roll off to one side. Challenge yourself by extending your arms forward.
• Lizard pose
From downward dog, step your right foot in between your hands. Heel toe your foot toward the top right corner of your mat so it is slightly wider than your shoulders. Walk your hands forward and slowly lower down onto your forearms or onto a block. Lengthen through your spine and take your gaze down to extend your neck. Draw your shoulder blades together to take the rounding out of your back. Keep your right knee hugged in toward your shoulder. Press through your back heel to engage your lifted leg. For a more restorative posture, drop down onto your back knee.
• Seated wide legged forward fold
Come onto a comfortable seated position. Turn to face the long side of your mat. Extend your legs as wide as they can comfortably go. Flex your feet and engage your legs. Root down through your sits bones, lift your chest toward the sky and gently fold forward. Fold down onto your forearms or place a under your forehead for support. Maintain a straight spine and let go of the head and neck so there is no crunching in the back of the neck.
• Three legged dog with open hip
From downward dog, lift your right leg, bend your knee toward your bum and open your hip. From your fingertips, root down into your mat and try to keep your shoulders squared to the front of your mat. Lift your raise knee toward the ceiling on each inhale and on each exhale pull your foot a little closer to your bum to open your hip.
Do you enjoy hip openers or find yourself dreading them? What are your favorite hip opening postures? Share in the comments below!
