Dynamic Reclined Hip Stretches (Reclining Vinyasa #1), with Video

by Baxter

The Reclined Hip Stretches sequence allows you to gently release tension around your hip joint and hamstrings, which may help relieve lower back pain. This sequence is a good general warm-up you can do at the beginning of any asana practice. It takes your hip joint through most of its range of motion, so it could be helpful for conditions from mild joint stiffness to arthritis. It is also a great way to begin stretching your hamstrings, and because your arms move up and overhead at the start of the sequence, it can help loosen up tight shoulder joints. 

Caution: If you have significant lower back problems, make sure to take your knee across your mid-line slowly and keep it on the easy side for a while. Allow your lower back and pelvis to stay flat on the floor.

For this sequence, we now have a video (which although titled Reclining Vinyasa #1 is the same sequence as the one described here) as well as written instructions. Our post today includes both!

Reclining Vinyasa #1 Video




Written Instructions

1. Start by lying on your back, with your legs straight. You can set yourself up near a wall, so your feet can press into the wall. 

2. Inhale and raise your arms overhead and back toward the floor.

3. Then exhale and bend your right knee to your chest, bringing your hands to meet the knee. 

4. Inhale, and gently guide your right knee toward the right using your right hand. 

5. Exhale, and guide your knee back to center, then, changing to your left hand, guide your knee 6-12 inches over to the left.

6. Inhale, and guide your knee back to center. Then exhale, and holding onto the back of your leg, straighten your leg toward the ceiling as much as you can. 

7. Inhale, bend your knee, release your foot to the floor, and straighten your leg along the ground.

Repeat the entire sequence on your left side. After that, if you wish, you can repeat the sequence on both sides a few more 
times.

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