Yoga
Hip asana
Wanna shake your hips to the latest song?
Kamala Venkat recommends Eka Pada Rajakapotasana to loosen up those tight hips
Eka Pada Rajakapotasana (One-legged King Pigeon Pose) is also known as ‘the king of the hip openers.’ It’s an extremely beneficial posture to open your pelvis and groin. This asana can really help you overcome the tightness and increase your flexibility. Make sure that your hips and thighs are properly warmed up prior to attempting this pose to avoid injuries and get deeper into the pose.
Method
•Start in Parvatasana, or Mountain Pose.
• Inhale and raise your right leg towards the ceiling.
• Exhale and bring your right knee to the front, close to your nose.
• Place the outer right thigh, right buttock, and foot down on the mat and adjust your position.
• Your right sole should touch the left side of the pelvis.
• Drop your left leg down and keep it straight.
• The left side of your pelvis should touch the mat.
• Push both hips down and keep them faced forward. If you don’t feel comfortable, take a block or pillow and place it just under your right buttock.
• Cup your hands in front of you.
• Straighten your spine and look forward.
• If you can maintain the upright position of your pelvis without the support of your hands on the floor, then slowly try to bring your left toes towards your left hip and bring your right hand to the top, and with your left elbow try to hold the left ankle. Push heavily down. Against this pressure, without shortening the back and your neck, drop your head back. To lift your chest, push the top of your sternum straight up toward the ceiling.
• Stay in this position for a minute. Then slowly release your hands and left toes back to the floor, carefully slide the left knee forward, exhale, and lift up and back into Parvatasana. Take a few breaths and repeat with the legs reversed for the same length of time.
Benefits
• Increases external range of motion of the femur in the hip socket.
• Improves flexibility in the hips, pelvis, and groin and lengthens the hip flexors.
• Stretches the thighs, abdomen, chest and shoulders, and neck.
• Helps with urinary disorders. Stimulates the internal organs.
Precautions
• This posture should be avoided if you have had a hip replacement or if you are currently facing a hip injury. It should be avoided by pregnant women and women who are trying to conceive.
• This asana starts with a twist and then gradually moves into a backbend and this progression should be done carefully to avoid over-pulling or overstretching of the abdominal muscles, impacting the organs and its functions. Anyone with a history of cervical spondylosis, slipped disc, etc., but experienced in yoga, too should take it slow and practice with caution.
• People with severe osteoporosis should avoid this as the hip, knee, and foot are subjected to a lot of stress.
Mrs. Kamala Venkat is a home maker with a great passion for yoga. Inspired by Shri Swami Ramdev of Patanjali, she has been practising it with complete dedication for the last 20 years.