The next technique is a seated hip opener using a yoga pose called baddha konasana or bound angle pose. You may choose to use a prop to sit on to lift your pelvis up. It does not have to be any particular prop, a pillow, a blanket, a bolster, even sitting on a block. By lifting your pelvis up, it creates a natural curve in your lower back. Most people, when we sit with our legs crossed, we feel like this. We want to sit up straight, but we can’t. And by placing a prop underneath the pelvis, you’re improving the chances of having a natural lumbar curve, which is an inward curve. Use the wall. It’s very luxurious and supports your back. So come up to the wall, sit on your prop.
Even a rolled-up blanket is wonderful. Once again, the props are not that important. If you have a block, wonderful. If not, don’t worry about it. Bring the bottoms of your feet together. It’s totally normal for your knees to be way up here. So if you’re feeling like this, that’s totally normal. Look at your feet and see that they’re lined up precisely. Make a little adjustment and scoot your bottom right up against the wall. And then sit back and enjoy the support of that firm, flat surface behind you. Press your heel bones together to feel the muscles around your hip joint engage. Then take your hands underneath your knees. Remember to keep your head on the wall and keep your shoulder blades down and back.
and your chest open. You’re going to be working with your breath here. Our body does not appreciate forceful motion. Sometimes if we’re pushed too fast, our body will seize up and resist. So as you’re learning to open up your body with yoga therapy, you want to learn how to move with your breath. We exhale on a relaxing moment. So it’s like, so that’s natural to let go of tension on the exhale. We’re going to use that information to help us release the tension from the hips. On the inhale, raise your knees. On the exhale, place your hands here, open your mouth and inhale as you lift. Exhale as you straighten and press those arms down. Your shoulders might come up to your ears, which is totally normal for this.
Keep your breath flowing and have a gentle attitude. Your body appreciates when you move in this gentle rocking manner. A little added bonus, if you happen to have a yoga block, you can place the block here, which totally changes the angle. Remember, a small shift in what you see on the outside is a big shift deep inside your joints. Occasionally, refreshing the position is a good idea, so you’re getting your bottom right up against the wall. And just pressing your heels into the block, you can use that leverage to open your knees. Once you’re warmed up and things are feeling good, it is perfectly safe to apply pressure to your knees. It’s also nice to work your way down towards the hip. Once again, the shoulders might come up and don’t worry about that.
You can get creative here and go to an even wider position or even come out like this. There are many ways to practice this hip opening. One of my favorites that you can rest in for a while is the block high. And remember, you might need two blocks or even another pillow. The feet lined up and then just resting the forehead on the block. In many yin yoga postures it’s cued to rest your head as that helps to calm your entire nervous system. You might need to build it up and in this position you could stay here for up to three to five minutes. Remember when you come out of it to release gently and slowly, maybe even using your hands to let your legs go.
Straighten them out, give them a little wiggle. I recommend doing this pose while watching TV at night with your back up against the couch. Like I said, the block is not the most important part but just getting into this position.